 |
| You are not authorized to post a reply.
|
|
| Author |
Messages |
|
Matthew  Posts:174
 Zoner

 |
| 03/17/2009 12:07 PM |
|
<div class='NTForums_Quote'>Posted By Chad on 03/17/2009 11:11 AM Hey Matt, Got a question for you regarding CrossFit/Paleo/Zone. I started CF/P/Z in 8/08 as a 28 year-old male, 5'5", 140 lbs, 16% BF. Got my CF Level 1 Cert in 11/08. Now I'm 29, 125 lbs, 13% BF, and still building my CF "skills." Since starting CF/P/Z I've used the CF "small male" daily block recomendation of 16 blocks. Since starting I've always had my ups-and-downs with hunger and/or low energy, but the last month has been really bad. Evaluated my block intake and see that according to the Zone calculations, I should only be around 12-13 blocks per day. So I've cut back to 13 blocks per day and increased my fat intake about 2-3x. I've only been doing this about a week, but hunger and energy are still an issue. Also, being a "small male" I would like to add more muscle mass, but not loose the lean physique I've attained in the past few months. So my question is (finally)...in your opinion, considering my size, issues with hunger and energy, and goals to stay lean and add muscle, where should I be at with my daily blocks and additional fat? Thanks!</div> I am not a cross-fitter, although I do respect the CF crowd. My training is more along the lines of powerlifting, Olympic weightlifting, and combat sports. You will also find that I tend to break a bit more than the other Zone dieters here and Dr. Sears protocols than a lot of others here. The bottom line is that if you are trying to gain muscle mass without gaining body fat, in addition to a well-designed resistance training program, you also need to eat a surplus of calories. Fred "Dr. Squat" Hatfield, recommends taking your FFM and multiplying it by two. In your case, this is roughly 220. 5 days per week, add 220 additional calories ABOVE your maintenance levels. 2 days per week, eat 220 calories LESS than your maintenance (a difference of 440 calories from your high calorie days). Make sure your high calorie days are on training days and your low calorie days are on non-training days. This is known as zig-zag dieting. This is the starting point. If your LBM is not moving up after a couple weeks of doing this, add an additional 200 calories to your high calorie days. Keep doing this until you start gaining weight. If you notice after a couple of weeks that you are adding body fat, back off a bit on the high calorie days. Basically, you just need to make incremental changes to your diet if you want to put on muscle mass while maintaining present body fat levels. Add a little, give it time to see results, if you don't see results, add a little bit more and repeat the process until you see stead increases in muscle mass. For someone with relatively low bodyfat levels, particularly someone who isn't a novice to training, it is very difficult to gain any muscle mass in a calorie restrictive environment. Also, I happen to believe that the basic caloric requirements of the Zone are far too small for someone who is strength training regularly and with the goal of trying to add muscle mass. The protein recommendations are probably fine. According to almost every activity + BMR calculators, my maintenance level of calories is at least 1,200 calories higher than what is suggested in the Zone. I have seen activity calculators that place my daily caloric requirements as high as 2,200 calories higher than what is recommended in the Zone. Even at the lowest levels of those calculators, there is simply no way I could maintain my muscle mass eating 8,400 calories less per week. Even if I were able to lose a lb. of fat per week doing that (3,500 calories), that means that I would also be losing about 2 lbs. of muscle per week because the calorie deficit has to come from somewhere... and that means breaking down muscle mass to supply the energy needed by my body. You just cannot get around the law the thermodynamics. Most scientific research jibes with the idea that 0.8-1.0 gram of protein per lb. of LBM per day is sufficient (I tend to break with the Zone on the idea that consuming more protein than that, up to perhaps 1.5 g/lb. of LBM for some training regularly with heavy weights may not work even better). I also think that while the carb recommendations may be good in general, there is a huge proven benefit to eating post workout high GI carbs, particularly when trying to gain muscle mass. I usually eat a banana and another piece of fruit right after I workout with weights. What I would recommend is that you stick to the high end of the protein/carb ratio suggested by the Zone. But then add in some extra pre-workout and post-workout carbs in addition to what is recommended by the Zone. Then slowly and steadily add additional daily calories (many suggest additional healthy fat calories) until your bodyweight starts moving up. A relatively easy way to add calories like that is to take a an ounce of EVOO and pour it into 6-8 oz. of low sodium V8 juice. This makes the olive oil easier to drink and gives you some good nutrients from the vegetable juice as well. If you do that 1x per day, you are adding about 300 calories per day (50 calories from a cup of V8 juice and about 250 calories from an ounce of EVOO). If, after a couple weeks to a month of trying this, it isn't working, add in a little bit more to your pre/post workout meal OR try adding a second V8 + EVOO drink. Make small changes over time, give the changes time so that you can measure whether they are working or not and then make adjustments as needed, incrementally. |
|
|
|
|
Adam  Posts:2
 Newbie
 |
| 04/12/2009 10:09 PM |
|
Dear Sue, First off thank you for all your time you dedicate to helping people. I am 6'3" 215 pounds , I recently lost 20 pounds in last three months eating "healthy" and keeping calories between 2000-2700 and working out hard. I recently started crossfit and was introduced to the Zone. Is there a calorie amount associated with # of blocks? I did a little math and came up with about 2400 calories for a 25 block prescription. I think the zone blocks might be more complicated than that...... wouldnt keeping calories in check be the secret to loose fat? Thank you, Adam |
|
|
|
|
Adam  Posts:2
 Newbie
 |
| 04/12/2009 10:13 PM |
|
Dear Sue, First off thank you for all your time you dedicate to helping people. I am 6'3" 215 pounds , I recently lost 20 pounds in last three months eating "healthy" and keeping calories between 2000-2700 and working out hard. I recently started crossfit and was introduced to the Zone. Is there a calorie amount associated with # of blocks? I did a little math and came up with about 2400 calories for a 25 block prescription. I think the zone blocks might be more complicated than that...... wouldnt keeping calories in check be the secret to loose fat? Thank you, Adam |
|
|
|
|
Sue K  Posts:8672
 Zone Expert

 |
| 04/13/2009 3:23 PM |
|
Hi Adam! You're welcome! You're close on the calorie count. One fully balanced Zone block is approximately 100 calories, give or take, depending on what foods you use to make up the block. If you follow the Zone principles you'll be eating a calorie restricted diet, but there's much more to losing stored fat than then simply keeping calories in check. You can find the details in Zone books. TOXIC FAT and THE ANTI-INFLAMMATION ZONE are both excellent detailed resources. Good luck in the Zone! |
|
sue
Lost 100 lbs 14 yrs ago, off BP meds, thanks to the Zone diet and Zone fish oil!
To view my before/after pics and meal photos scroll over this picture and click when the link appears.
 |
|
|
|
| You are not authorized to post a reply. |
|
|
|
ActiveForums 3.6
|
|
 |
|
Dr. Barry Sears is a leading authority on the dietary control of hormonal response. A former research scientist at the Boston University School of Medicine and the Massachusetts Institute of Technology, Dr. Sears has dedicated his research efforts over the past 30 years to the study of lipids. He holds 13 U.S. Patents in the areas of intravenous drug delivery systems and hormonal regulation for the treatment of cardiovascular disease.
A turning point in his research occurred in 1982. That year, the Nobel Prize in Medicine was awarded for discoveries of the role that specialized hormones, known as eicosanoids, play in the development of cardiovascular disease, diabetes, auto-immune diseases, and cancer. Since eicosanoids are only generated from dietary fat, Dr. Sears reasoned that one could apply intravenous drug delivery principles to nutrition in order to control these exceptionally powerful hormonal responses with laser-like precision. In essence, his approach treats food as if it were a drug.
This area of his research led to various patents in the area of hormonal control by essentially using food as an oral drug delivery system to modulate eicosanoids especially for cardiovascular, diabetic, and neurological patients.
The impact of Dr. Sears’ revolutionary work in the dietary control of hormonal response began with the publication of his landmark book, The Zone. Since its publication in June 1995, The Zone has sold more than 2,000,000 hardcover copies, and became a #1 best seller on the New York Times book list. In addition, The Zone has been translated into 22 languages indicating a worldwide response to Dr. Sears’ research. His second book, Mastering the Zone, published in 1997, also became a New York Times bestseller with hardcover sales in excess of 500,000 copies to date. His third book, Zone Perfect Meals in Minutes, published in 1997, quickly became one of the best-selling cookbooks of 1997 and an another New York Times bestseller. The Anti-Aging Zone was published in 1999 and provides the molecular insights into how the Zone Diet can reverse the aging process. The Omega Rx Zone, published in 2002, explores the molecular foundation of chronic disease and how high-dose fish oil can dramatically reverse it. His latest book The Anti-Inflammation Zone discusses how to combat silent inflammation in order to reduce the risk of cancer, heart disease, diabetes, dementia, and many other inflammatory conditions—and how to reverse these conditions if they are already present. To date more than 5 million hardcover copies of his Zone books have been sold in the United States.
His research has elevated food from more than simply a source of calories to being recognized as an exceptionally powerful drug. Because of his revolutionary research, Dr. Sears has been a frequent guest on many national programs such as 20/20, Today, Good Morning America, CBS Morning News, CNN, and MSNBC.
Dr. Sears continues his ongoing research as President of Zone Labs, a biotechnology company in Danvers, MA as well as the President of the non-profit Inflammation Research Foundation in Marblehead, MA. In addition to continuing research on the hormonal effects of food, Dr. Sears has expanded his research in developing innovative dietary approaches to treating cancer and neurological conditions, as well as his on-going work in treating cardiovascular diease and type 2 diabetes.
|
|
I have been taking the Fish Oil for over 3 years now. I am 44 playing hockey and working out. The Fish oil helps with the pain that I get from playing hockey. It greatly enhances my performance on the ice and while working out. I have noticed a big difference in my energy, attentiveness and memory. If I miss a day for whatever reason, I notice a huge difference and it feels like something is missing. Anyway that is my short little story and it comes from the heart.
– Carter B.
I am a nutritionist and Ph.D. doctor of health and nutrition. For Dr. Sears to figure out balancing fat, carbs and protein, is really beyond brilliant. It is a milestone in diet history. I go over people's diet/emotional journals. Mostly all the time, we discover that the fatigue, irritability, unstable emotions were due to the imbalance in their diet. Using the Zone to balance them out, helps control weight, roller coaster emotions and gives them energy. Dr. Sears is so right when he says food is medicine. He has figured out the most powerful drug combination going, called The Zone.
Best and healthy wishes,
– Elaine W., Ph.D., N.C., M.A.
I have a very exhausting job as a flight attendant. I read the "Omega Rx Zone" about 4 years ago and started taking the fish oil. I am 47 and have been flying for 22 years. I am very active, I run and lift weights. But combining lack of regular sleep, a physically demanding job, and irregular eating patterns this job takes a toll on the body. Since taking the fish oil, I have noticed that I do not get exhausted. I get tired, but not exhausted. I stopped taking it for a couple of months and then started taking another company's fish oil. I started getting exhausted again. I came back to Zone Labs and will continue with the fish oil for the rest of my life. I believe in the product and it makes a huge difference in my life. It makes a difference with my running as well. I also bring the bars and shakes with me on the road. It is almost impossible to eat the way I should at work. I haven't found the right secret. At least I have my Zone fish oil, bars, and shakes.
– Kathryn S.
I have been in the Zone, for about 1 month now. I wanted to share with you how wonderful I think this program is. I have been a personal trainer for almost 10 years and actively compete in numerous athletic activities. The Zone program has helped me to achieve a better awareness of my nutritional needs and the results I have seen are amazing! I have lost nearly 13 lbs since I have been in the Zone. I feel more mentally alert, more focused at work, have greater intensity during my training, have made significant strength gains, and just feel better over all. With that said, I would like to thank you for helping me in my quest for "super-health"!
Thank you!
– Rob Y.
I read 'The Zone' and as exactly as I could followed the advice for diet. I noted weight loss progress. Over six months, I lost 33 pounds. One year has passed since then. I have maintained the new weight, guided always by Zone concepts. The Zone is powerful - I have found it fantastic and I am very grateful to Dr Sears.
– Lyn S.
Before I stumbled across the Zone I was weighing close to two hundred pounds and I was depressed. I used to be a gymnast as a young man. I would think, "look at me now," when I looked in a mirror. The day I found 'The Zone' book, I was intrigued and as I read it the science made sense and so, I began to follow the "treatment". I began to lose weight and I was feeling way more energetic. I am forty two years old, I am very active and my weight is down to 162 lbs, 38 pounds lost on the Zone. I cycle, walk, jog, swim and I can now perform some of the more simple gymnastic skills I did twenty years ago...I literally feel like I have turned back the clock.
Thank you!
– Jack J.
I have been on the Zone diet for 7 years. I did not go on the diet to lose weight necessarily; but fairly quickly I lost 25 pounds, going from 190 to 165; from a 36-inch waist to a 32-inch waist. I primarily did the Zone to live healthier. My health is excellent now. I just turned 62 years old. My Zone is my eating lifestyle now; I seldom stray; and I do not miss anything. It is The Good Life.
– Curtis Y.
My wife's doctor told her to read "Enter the Zone" and to do the diet, so I told her I would do it with her. After only one week on the plan we went on a strenuous hike (the first of the year), and when we stopped at our favorite coffee shop on the way home I was able to get out of the car and stand upright and walk into the place without pain or stiffness. The Zone had eliminated all the inflammation that had always forced me to stumble all humped over into the coffee shop any time we skied or hiked all day.
Thank you, Doctor Sears.
– Larry C.
I used to have a lot of knee pain when I walked or ran. I have been taking Omega Rx for almost a year now, and rarely have any pain. I believe it is the anti-inflammation action of the oil. I feel smarter as well. Thanks for developing such a superior oil!
– Joe W.
Prior to following the Zone Diet, my body fat was around 15% and my weight around 153 pounds. No matter what I did, my weight and body fat did not change much. I regularly cycled 20-30 hours per week logging well over 400 miles. That had little impact on body fat or weight. Diet also seemed to have little impact on body fat or weight. Within a couple of months of following the zone diet, my weight dropped rather quickly to 142 pounds and body fat to about 8%. I still regularly cycle up to 20 hours per week (during the summer). I have also started strength training. I eat about 16 blocks per day. I take 3.6 grams of fish oil per day, along with Vitamin E, Alpha Lipoic Acid, CoQ10, and B & C vitamins. I also take GLA, which in my opinion, has significantly reduced fatigue and improved recovery times after exercise.
– Jeremy S.
|
|
All polyphenols have antioxidant properties than can be measured by their Oxygen Radical Absorption Capacity (ORAC), but not all polyphenols have anti-inflammatory properties. The polyphenols in Dr. Sears’ Zone Polyphenol Plus have been carefully chosen to have both.
Polyphenols are the phytochemicals that not only give fruits and vegetables their color, but also help regulate inflammation. In addition, polyphenols also activate the key enzyme (AMP kinase) that helps restore cellular ATP levels. Polyphenols also help regulate the activation of inducible inflammatory proteins (such as COX-2 and inflammatory cytokines).
There are more than 4,000 known polyphenols, and the richest sources are fruits and vegetables. In general, the more color a fruit or vegetable has, the richer the polyphenol content.
|
|
Zone Labs’ Ultra Refined Omega-3 Concentrates are three times fresher and contain less than 1/10th the mercury than what is allowed by the Norwegian Medicinal Standard and European Pharmacopoeia Standard
Zone Labs adheres to the International Fish Oil Standard (IFOS), an independent third party validated laboratory quality standard that is more rigid than any other global standard for purity.
- No company in the worlds runs more tests with IFOS than Zone Labs
- Zone Labs receives a 5 out of 5 star IFOS rating for every batch it tests
|
| Standard |
IFOS Standard for a 5-Star Ranking |
Council for Responsible Nutrition |
European Pharmacopeia |
Norwegian Medicinal Standards |
| Peroxide |
< 3.75 meg/kg |
5 meg/kg |
10 meg/kg |
10 meg/kg |
| Totox Levels |
< 20 meg/kg |
26 meg/kg |
NA |
NA |
| Lead |
< 10 ppb |
10 ppb |
100 ppb |
100 ppb |
| Mercury |
< 10 ppb |
10 ppb |
100 ppb |
100 ppb |
| Dioxans and Furans |
< 1 ppt |
2 ppt |
2 ppt |
2 ppt |
| PCBs |
< 45 ppb |
90 ppb |
NA |
NA |
|
|
"IFOS – THE TOP GLOBAL PURITY STANDARD FOR OMEGA-3 FROM FISH"
|
|
 |
 |
|
Zone Labs products show no detectable lead or mercury when tested down to 10ppb, which is 10 times below the Norwegian Medicinal Standard and European Pharmacopoeia Standard limits.
|
Zone Labs products are three times fresher than the minimum allowed by the Norwegian Medicinal Standard and European Pharmacopoeia Standards (based on average peroxide values).
|
Zone Labs starts with only wild, small fish from pristine Chilean waters and ends with proprietary validation and testing processes to achieve an IFOS certified 5 star rating.
8-Step Manufacturing Process - Quality Assured
Testing to specification all raw materials, bulk products, packaging material and finished products – always using stringent internal standards and in-process testing.
- Extraction of fish oil
- Winterization – remove limited amounts of saturated fats
- Absorption – remove heavy metals
- Preliminary Molecular Distillation – refining “touch up” to reduce contaminants
- Oil conversion to ethyl esters
- Ethyl ester thermal fractionation – remove additional saturated fats
- True Molecular Distillation – final refining to remove pcb’s and long-chain monoenes
- Rigid Processes – proprietary validation, inspection and encapsulation methods. Independent lab verification of IFOS requirements and certified 5 star rating
No farmed fish. No large fish. Pristine waters.
Zone Labs starts with wild sardines & anchovies fished from cold, pristine waters off of South America where there are less environmental impurities.
A recommended serving of Zone Labs Ultra-Refined Concentrates delivers 8 times more omega-3’s than a typical retail fish oil supplement.
Most fish oil supplements have 30% or less of the healthy omega-3s EPA and DHA, with the remaining 70% of the capsule containing unbeneficial, lesser refined fatty acids that contribute to their bad taste and gastric side effects.
Getting a clinically valid dose of omega-3’s is easy with Zone Labs’ Ultra-Refined Omega-3 Concentrates.
Typical Retail Dose = 300mg omega-3
Standard Zone Dose = 2400mg omega-3
A serving of canned tuna has 12 times less omega-3’s than
Zone Labs Ultra-Refined Omega-3 Concentrates
|
Commonly consumed fish and shellfish in the United States
Mercury Source: Food and Drug Administration, FDA 1900-2004, “National Marine Fisheries Service Survey of Trace Elements in the Fishery Resource". Omega-3 Level Source: American Heart Association Website.
|
| |
Mercury level
in parts per million (ppm) |
Omega-3 fatty acids
(milligrams per 3-oz. serving) |
| Zone Omega-3 Products |
< 0.01 |
2400 (standard 4 capsule serving |
| Salmon (fresh, frozen) |
0.014 |
1200 |
| Flounder or sole |
0.050 |
480 |
| Pollock |
0.041 |
450 |
| Crab |
0.060 |
400 |
| Scallops |
0.050 |
290 |
| Shrimp |
ND* |
290 |
| Catfish |
0.050 |
270 |
| Clams |
ND* |
250 |
| Cod |
0.095 |
210 |
| Canned Tuna (light) |
0.120 |
200 |
|
Zone Labs’ leading product. OmegaRx delivers all of the benefits of Zone Labs’ ultra-refined omega-3 concentrates.
Advantages
- Delivers clinically proven health benefits from the omega-3 fatty acids EPA and DHA*
- Promotes a healthy heart, healthy brain, healthy immune system, healthy circulatory system, healthy joints, healthy moods, healthy triglyceride levels and a healthy pregnancy*
- Combats silent inflammation
|
Start getting Zone recipes, tips, articles and exclusive promotions sent right to your inbox!
After you provide your email address we’ll send you a confirmation email. You can “opt-out” of this program at anytime by following the simple instructions provided at the end of every email we send you. We will never send too many emails (spam) and we’ll never sell of rent your email to another company.
If you are already registerd with ZoneDiet.com and are receiving emails from Dr. Sears Zone then you do not need to provide your email address to us at this time.
To assure your Zone emails reach your inbox, be sure to add our email address,
reply@zoneliving.com, to your address book.
|
 |