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Subject: Add another post work-out snack???

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aaron User is Offline
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03/23/2009 8:16 AM
Hello, I just started the zone today.

1st my measureables: 5' 11" / 226 lbs / 25%BF (probably lower)= 24 blocks (.9 multiplier)

I weight train ~4X / week , Cardio 2X / week , generally active otherwise(Firefighter).

My Plan:
Breakfast-6blocks
Lunch-6blocks
snack-2blocks
Dinner-6blocks
snack-2blocks

1.) Should I add a post work-out snack shake(just whey powder? or, a 2 block balanced snack?) as I usually lift between BF & lunch? that would give me my 24 block total.

2.)I'm following the 6 block American Olympic athlete in the "Mastering the Zone" book to a "T" (pp. 96). The fat intake of the breakfast says: 1 1/2 tsb peanut butter & 3 TBSP olive oil! this is way more than 6 blocks. Is it a misprint?

My goals are to lose 20 lbs of fat while gaining 10-15 lbs of muscle (I loves me some muscle!) Any thoughts??

Thanks in advance for any advice.
Cranberrycat User is Offline
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03/23/2009 12:23 PM
Depending on the timing of your meals, I think that adding your post-workout snack in that spot betweeen breakfast and lunch would make sense.

I don't have my copy of MASTERING THE ZONE with me, but I can look at the recipe later and let you know, for sure.

Cranberrycat

We don't own the earth; we borrow it from our children.


aaron User is Offline
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03/23/2009 1:34 PM
Thanks. What about the composition of my post workout snack?
Is just whey protein fine?
Or, should I make it a true zone snack by mixing some berries for carbs & maybe yogurt for fat?
Matthew User is Offline
Posts:174
Zoner
Zoner

03/23/2009 6:45 PM
Immediately post intense workout, your body is craving carbohydrates, and that is when your body can use carbohydrates the most efficiently. For lean athletes, consuming a post-workout shake made up of high glycemic index carbs (really the only time you want high GI carbs) and easily digestible protein in a 4:1 ratio of carbs to protein and little or no fat is a good idea. It should be followed up with a solid food normal Zone meal an hour or so later. In your case, however, given your interest in losing body fat, you may want to consider not eating immediately post workout, and instead wait about an hour and just have a zone meal or snack.

I should note that I am not a strict adherent to the Zone diet like many here. I consume more blocks than the Zone diet dictates (I try to consume protein at about 1.5 g/lb., which means I am eat about 50% more calories than the Zone diet would otherwise have me eat) and eat non-Zone meals (i.e., the type of post workout nutrition I mentioned). I also eat significantly more calories than dictated by the Zone since my goal is not to lose body fat. So take what I say with a grain (or a shaker) of salt, since the Zone is more of a guideline to me.
Cranberrycat User is Offline
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03/23/2009 8:26 PM
Aaron, I would consume a true zone snack. Taking your snack suggestion, you would consider plain yogurt as a combo protein/carb block. If you want to incorporate your whey protein, then use a 1/2 cup of yogurt, 1/2 cup of blueberries, and 7g of whey protein for a 2 block snack. Depending on the fat content of your yogurt, add enough fat to compensate for that. I like using sliced almonds.

Cranberrycat

We don't own the earth; we borrow it from our children.


Cranberrycat User is Offline
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03/23/2009 9:00 PM
Ahh, going back to that recipe in MTZ, looks like it is probably a typo. I think that it is intended to be 1.5 teaspoon of peanut butter, and 1 tablespoon of olive oil (same as 3 teaspoons).

Cranberrycat

We don't own the earth; we borrow it from our children.


Sue K User is Online
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03/24/2009 6:38 AM
Aaron, it's important for athletes in the Zone to eat a post workout Zone balanced snack (that's P, C and F). The reasons for it are clearly explained in the video presentations by Dr. Sears found at Zonecompete.com


(I've edited the following paragraph.)

Also, those fat amounts for that particular breakfast in the Olympic athlete menu in MASTERING THE ZONE should read 3 teaspoons, as Cran has said, for the breakfast to contain double the fat blocks. Athletes in the Zone who train at an elite level for many hours a day consume their protein requirement complemented by the appropriate amount of carb, and use additional fat to accommodate they increased energy needs. If you find you need it, you can also add even more monounsaturated fat than that to your meals and snacks.



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.

Zone Dinner Party (link)
aaron User is Offline
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03/24/2009 2:58 PM
Thanks for the replys.
Sue, the main reason I asked about the fat typo is that all the other example meals seem to "jive" with the 6 blocks of fat, except the 3T of olive oil on day one. Seems like a lot of oil.

Also, I don't really consider myself an Olympic athlete, but according to the book parameters I guess my activity qualifies. But I still gave myself a ".9" for activity level and still get 24 blocks.
Cranberrycat User is Offline
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03/24/2009 4:12 PM
<div class='NTForums_Quote'>Posted By Sue on 03/24/2009 6:38 AM

Also, those fat amounts in the olympic athlete menu in MASTERING THE ZONE are correct. Athletes in the Zone who train at an elite level for many hours a day consume their protien requirement complemented by the appropriate amount of carb, and use additional fat to accomodate thei increased energy needs.

</div>

Sue, I think we get it that an athlete would need increased fat to accommodate for the increased energy needs, but it looks to me that the additional fat in this recipe is quite extreme. Why would an athlete NOT just follow blocks straightforward? Seems as if athletes do get quite an amount of P/C/F to feed their bodies. Isn't that why the protein prescription changes with the activity factor?




Cranberrycat

We don't own the earth; we borrow it from our children.


Matthew User is Offline
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Zoner

03/24/2009 5:10 PM
Cranberrycat:

I can tell you that, based on my activity level (and I train in excess of 20 hours every week) several things occur on the Zone diet:

1. Based on protein consumption at 1.0 g/lb. of LBM being 30% of my diet, I would be in an extreme calorie deficit that would cause me to lose muscle, be depleted in energy, have poorer recovery, and be unable to perform at top form.

2. In order to avoid that, the calorie deficit has to be made up somewhere.

3. From personal experience, given the amount of time I spend training with heavy weights and other very demanding strength and conditioning exercises and sports training, I do better with protein consumption significantly higher than 1.0 g/lb. of LBM. I may be an extreme case, but I feel better, recover faster, perform better, when I eat protein more in the neighborhood of 1.5 g/lb. So I make up part of my calorie deficit by simply eating about 50% more calories through eating more blocks (by increasing the protein, obviously the fat and carbs go up as well in proportion).

4. I also make up a portion of the calorie deficit by having non-Zone post-workout drinks that include high GI carbs and easily digestible protein in a 4:1 ratio.

5. Whatever calorie deficit remains (or if I want to be in calorie surplus in order to gain muscle) is made up with additional fat blocks. Apparently, the only "Zone-approved" method for making up a calorie deficit is with this particular option -- eating more healthy fats. However, I use additional fat as only one among three modifications of the basic Zone diet (along with eating more blocks and eating non-Zone post w/o meals).

This works for me. It may not work for everyone. It may not have the Dr. Sears "stamp of approval" as it is a deviation from the recommendations of the Zone, but it most certainly works. Again, my experiences may be different because I am a strength/power athlete with a very high work capacity and a very high volume of training. To be honest, I really wish the Zone and Dr. Sears spent more time sponsoring and analyzing the needs of strength and power athletes. I really think that we have different requirements from endurance athletes. We train very differently, our bodies look much different, the demands on our bodies are much different. The basic parameters might well be the same, or slightly modified, but frankly, there isn't a lot of guidance for optimizing the Zone when you are a serious strength/power athlete.
Sue K User is Online
Posts:8666
Zone Expert
Zone Expert

03/24/2009 5:27 PM
Hi Aaron and Cran! Sorry, my bad! I'd checked out that breakfast in MTZ prior to replying but I'd misread is as 3 teaspoons. Yes, for that particular breakfast to contain double the amount of fat, it should say 3 teaspoons olive oil. To avoid confusion for future readers of this thread, I'm editing my original reply to Aaron to reflect this and I'm noting in that post that it has been edited.

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.

Zone Dinner Party (link)
Cranberrycat User is Offline
Posts:5313
Zone Expert
Zone Expert

03/26/2009 10:01 AM
LOL! Sue, you made the same mistake that the editors did!

Cranberrycat

We don't own the earth; we borrow it from our children.


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