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Subject: Weight training, building muscle

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Rick User is Offline
Posts:2
Newbie
Newbie

08/21/2009 3:25 PM
Some friends recently started on the Zone diet and suggested it to me, as well. They loaned me the book The Zone, and I’ve begun following the recommended caloric proportions of 40% carbs, 30% protein, and the rest fats.

That sounds reasonable enough. Yet I'm concerned about the recommended caloric intake.

The book provides a method of calculating protein requirements based on lean body mass. The formula is LBM x Activity Factor (.8 for me: active 1 hr / day, 5 times / wk), according to which my protein requirement would probably be somewhere between 120 and 130 grams per day. Then, using the above percentages to figure carbs and fat, I come out with a total of around 1,600 or 1,700 calories: protein calories = protein grams x 4; carb calories = protein calories * 4/3; fat calories = protein calories.

I weigh about 185 lbs, with an estimated body fat percent of 15-18. On a non-active day, I appear to burn between 2,300-2,400 calories, based on the feedback I get from my bodybugg device. On an active day (cardio, weights, perhaps yard work, etc.), it's not uncommon for me to exceed that amount by 1,000 calories or more.

So I guess I'm not understanding how a diet of 1,700 calories per day could be enough for me--particularly if I want to put on more muscle. Even if I used my actual weight, rather than LBM, in the calculation, it would still come to only 148 grams of protein, leading to fewer than 2,000 total calories.

What am I missing?

Thanks.

--Rick
Matt User is Offline
Posts:306
Zoner
Zoner

08/21/2009 3:49 PM
When you are in the Zone and no longer using carbs for energy and start using fat for energy it is much more efficient. You no longer require the same amount of caluries due to the ATP production from fat being better than that from carbs.

Don't get stuck exactly at 40-30-30. You need to find your Zone.

I know it goes against what we have been taught in the past but it is being used much more widely than you can imagine at this point. Also try to stick with whole foods as much as possible. Pick from the favorable or best foods list. Once you find your Zone you may want to up your protein a little since you want to up your LBM.


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Rick User is Offline
Posts:2
Newbie
Newbie

08/21/2009 4:59 PM
Thanks, Matt. Will have to look into finding my Zone. I'm a lot better at doing numbers than having a feel for how my body is responding to something.

Out of curiosity, I did the calculations again but with an extreme situation: I used my actual weight instead of LBM. The result was a protein allotment of 148 grams (185x.8), which leads to a recommendation of 1973 calories--still substantially fewer calories than I currently need. And it's my understanding that more, not less, calories are burned for each pound of muscle added.

So if one had little or no fat stores and was still eating fewer calories than the body was burning, where would the body get the necessary energy? Wouldn't it have to burn muscle? That's what worries me.
Diego User is Online
Posts:42
Aspiring
Aspiring

08/22/2009 9:24 AM
There's another theory, for those that do body-building / weightlifting, stating you should eat 1gr of Protein per Pound of weight. Some people even do 1.5gr. With that in mind you'd be eating 185gr a day of protein, slightly more than the calculations gave you, and then balance the carbs and fat accordingly.
As Matt has said, this form of eating is far more efficient than the simple "I need so many calories a day" theory, simply because the reactions the body has according to the balance of food is totally different than if it weren't balanced. Is it the same to eat 1000 calories of chicken breast than it is to eat 1000 calories of assorted sweets? Do you think your body would react the same to both foods? This is something I've seen few people emphasize on, and especially those that come from a weights / athletic background seem to not understand.
Also, for energy levels not to decrease, up your fat intake 2X or even 3X.
It takes a week or two to be fully in the Zone for the first time, but after that you can miss a zone meal and the next meal you'll be back in if you balance things out again.

Good luck and if you need some more help you know where to find us


Diego
David User is Offline
Posts:16
Aspiring
Aspiring

09/02/2009 4:23 AM
<div class='NTForums_Quote'> So if one had little or no fat stores and was still eating fewer calories than the body was burning, where would the body get the necessary energy? Wouldn't it have to burn muscle? That's what worries me.</div>

I'd say yes.

1. Remember the Zone block recommendations are based on a muscle mass maintenance diet. If you want to increase muscle mass Dr Sears recommends increasing the diet with ONE block.
2. Dr Sears recommends compensating for any calorie deficit with monosaturated fats rather than changing your protein requirement (and consequently your corresponding number of blocks). Please see Mastering the Zone, where he references so called Olympic Athlete diets.
3. So in short, the basic formula still holds. There are four reasons to increase the number of blocks:
a) You increase the number of blocks based upon increased activity level.
b) You increase your daily requirements by ONE block if you want to build muscle.
c) For energy, increase the monosaturated fat content of your diet beyond the blocks. You could try doubling the fat content.
d) Furthermore you increase your block requirements as you increase your lbm.

That being said, I don't know whether the Zone diet is the ideal muscle gain diet available. Dr Sears claims that your recuperation will be faster and hence you will benefit from faster progress.
Diego User is Online
Posts:42
Aspiring
Aspiring

09/02/2009 8:43 AM
I would still insist on upping the blocks more than 1. I've upped it as much as 4 blocks, and my body fat has NOT increased. I've put on quite a bit of muscle mass as I'm doing the starting Strength program right now and it calls for a drastic increase in food intake. Then again this is a very hard on the body program after week 3-4 and anything extra is almost mandatory. This is so because it has such an impact on the CNS that it also increases your metabolism to pre-pubescent levels
If you eat more than you need that will always be better than eating less. Also, some CrossFitters increase fat intake X5, but I think they are the elite athletes. Normal human beings like you or me can make do with 2X and 3X and get through life without dragging our hands along the floor

Good Luck!


Diego
Mike User is Offline
Posts:1
Newbie
Newbie

09/24/2009 4:56 AM
Great post. Wonderful information has been given. The post seems to be very informative one. It gives a good information about the weight training and the best work outs to keep body fit. I used to get more information from the real6packabs.com they provided me a good tips and useful information.

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teja User is Offline
Posts:1
Newbie
Newbie

10/04/2009 11:27 AM
Poor management of type 1 diabetes mellitus, also known as insulin-dependent diabetes mellitus (IDDM), leads to an excessive amount of glucose and an insufficient amount of insulin in the bloodstream. It is not uncommon for some people who are currently at their ideal body weight to seek additional weight loss in order to improve athletic performance, and/or meet required weight classification for participation in a sport.

[url="http://www.trainwithmeonline.com"]Weight Training[/url]
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Dr. Barry Sears, PhD.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.

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Certified Purity and Proven Potency

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

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  • No company in the worlds runs more tests with IFOS than Zone Labs
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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.

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Testing to specification all raw materials, bulk products, packaging material and finished products – always using stringent internal standards and in-process testing.

  1. Extraction of fish oil
  2. Winterization – remove limited amounts of saturated fats
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  4. Preliminary Molecular Distillation – refining “touch up” to reduce contaminants
  5. Oil conversion to ethyl esters
  6. Ethyl ester thermal fractionation – remove additional saturated fats
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  8. Rigid Processes – proprietary validation, inspection and encapsulation methods. Independent lab verification of IFOS requirements and certified 5 star rating

 

Clean Sources

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
* ND: Mercury concentration below detection limit.

 

OmegaRx®

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*
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  • Combats silent inflammation

 

*These statements have not been evaluated by the Food and Drug Administration.

These products are not intended to diagnose, treat, cure or prevent any disease.

 

 

 

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