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Forums > Zone Living Forums > Athletic Performance
Subject: Activity Level with CrossFit

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Michael User is Offline
Posts:2
Newbie
Newbie
10/03/2008 1:11 PM Alert 
Hello all.

I just started Zoning 3 days ago, and I am a little confused on what my activity level should be at for calculating my daily block requirement. Recently I lost about 40 pounds just eating smaller portions, and I am in my 3rd week of doing CrossFit WOD's 4-5 times a week.

My lean body mass it right at 175, and my fat is about 70. Using the calculator here, when I pick the "active" activity level, it tells me to eat 20 blocks a day. When I set it the multiplier that a lot of CFers use, .7, it shows that I should be at 17 blocks?

Do any of you that do CF and Zone have any recommendations - is .7 the sweet spot?
Steven User is Offline
Posts:2
Newbie
Newbie
10/03/2008 3:36 PM Alert 
Michael,

Two of the guys I work with (the ones who introduced me to the Zone and to Crossfit) are both Level 1 certified with Crossfit and have been doing Zone for as long as they have been Crossfitting. I passed your message on to them and they confirmed that 'normally' .7 is indeed the sweet spot. That said, depending on your activity level, your muscle mass, and how quickly you tend to burn calories, you may want to up your intake of fat. Some of the more experienced Crossfitters double their fat blocks, while some of the crazy good ones will even triple it or more. For some more information on nutrition and using the Zone to your advantage while doing Crossfit I recommend looking up some stuff from Robb Wolf. http://robbwolf.com/

So, quick answer is Yes, .7 is the sweet spot, but you also know your body best. It's up to you to tweak things if you feel the need. Also, and most importantly, do not start adding more blocks right away, start with an increase in fat. If after increasing your fat intake you decide you need more food, that's when I would start looking into maybe another block.

Good luck in your endeavors! I hope you're enjoying Crossfit, I know I can't get enough :)
paul User is Offline
Posts:5
Newbie
Newbie
10/03/2008 9:17 PM Alert 
hello all,

I too just started this. I am on my 1st day of actually doing the zone things. I work out two times a week at school for about 1-1 1/2 hours depending on the wod that we have for that day. I am confused about the meal times and what to eat. I am trying to eat smaller portions but I still feel hungry.
Michael User is Offline
Posts:2
Newbie
Newbie
10/04/2008 10:09 AM Alert 
Steven,

Thank you for your excellent reply - and taking the time to research my question. I am going to stick with .7 at the moment, and add and extra block of fat here and there, I do notice that on these few days I have been doing it, that eating an extra block of fat has helped me in the WODS.

Thanks again!
hill User is Offline
Posts:83
Aspiring
Aspiring

10/04/2008 2:43 PM Alert 
What is the .7 thing?
Cheryl User is Offline
Posts:103
Zoner
Zoner
10/05/2008 2:04 PM Alert 
I'm with you on that hill?I'm just looking at my calculations and looking for where that number is. What is the .7 thing from me also?
~~Tyt
Noah User is Offline
Posts:19
Aspiring
Aspiring

10/05/2008 6:31 PM Alert 
The .7 thing is an a multiplier level for people with very high activity levels to sustain a workout regimen like crossfit.

http://www.youtube.com/watch?v=c-BI-xefxCw&feature=related

See that video

The idea is

lean body mass /7 X .7

so for me around 160 lean body mass - total weight aorund 184

160 /7 X .7 multiplier = 16 or 16 blocks.

eating just enough to sustain my activity level.
I am pretty sure the zone calculator on the site is doing something similar, when the site asks for your activity level
Sue User is Online
Posts:4177
Zoner
Zoner
10/05/2008 8:29 PM Alert 
The activity level factors are explained in "Mastering the Zone". .7 is the factor for the "Moderate" level (the explanations of the activity level are also explained in the calculator; link at right). The activity factors represent the portion of 1 gram of protein you require at your current level of exercise for every pound of lean body mass. .7 means you require .7 grams of protein for every pound of lean body mass. The factors are .5 for Sedentary, .6 for Light, .7 for Moderate, .8 for Active, .9 for Very Active, and 1 for Elite Athlete.
sue

lost 100 lbs 13 yrs ago, off BP meds, thanks to the Zone diet and Zone fish oil!

for more photos, scroll over this photo and click when the link appears

Sue, Zone Snack
joey User is Offline
Posts:9
Newbie
Newbie
10/10/2008 12:41 PM Alert 
I am a hardcore crossfitter, and I put my activity level at very active as I do the WODs at 3 on 1 off. I would recommend if you are doing it 4 times per week to go with .7 grams per pound. If all else fails go with the block calculator on this site. I did my own calculation and then double checked them with the zone block calculator and got the same answer so I'm pretty sure it's the most accurate way to co.
David User is Offline
Posts:3
Newbie
Newbie
10/13/2008 12:06 PM Alert 
.7 they refer to is based on putting your protein intake at (.7)to (1) gram of protein for each pound of body weight .. The original post stated the zone presribes 20 blocks of protein ,but he found .7 would be 17 blocks
I would go with the 20
Colin User is Offline
Posts:157
Zoner
Zoner
11/10/2008 2:45 PM Alert 
A bit late to this, but I've been Crossfitting and Zoning for 18 months and can confirm that Moderate Activity (0.7) works just fine for doing Crossfit 4-5x per week.
Down from 30% Body Fat to 18% in 6 months.
Read how on my: Zone Diet and Crossfit Blog
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Forums > Zone Living Forums > Athletic Performance > Activity Level with CrossFit


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