Search
Create an Account - | Customer Service | Healthcare Professionals | My Zone |INTERNATIONAL 
Subject: Trying to determine my activity level based on my workouts.

You are not authorized to post a reply.   

Author Messages
Becky User is Offline
Posts:142
Zoner
Zoner

10/12/2009 1:10 AM
So I put in my stats for the body fat calculator, but I want to make sure my activity level is actually what it really is. I go to the gym every day after work. So I usually work out 5 days a week. I was following the plan I read in "The Anti-Inflammation Zone" Basically 6 days of working out, with one rest day. Usually its 20 minutes of cardio per day, plus either 10 minutes of stretching or 10 minutes of strength training. I generally don't do any official working out at all on the weekends, but I tend to be just more active in general. Always working in the yard, or around the house, or out shopping and walking around stores, etc. So based on this activity level, would I be moderate or active? Right now it seems to matter quite a bit. Weight:200, Height: 64 inches. Abd: 41, Hips: 44. If I put in moderate, it says 11 blocks. If I put in active, it says 13.
Diego User is Online
Posts:40
Aspiring
Aspiring

10/12/2009 5:30 AM
I would go for 13. 11 seems too low. Better to overshoot rather than come up short. After a few weeks you'll notice if this is the right amount for you or not. Depending on your goals you might need to increase or reduce the block number because as soon as you're well inside the zone you're going to start burning fat and your body weight will change, in which case you should re-measure yourself again to re-calculate your blocks.


Diego
Sue K User is Online
Posts:8665
Zone Expert
Zone Expert

10/12/2009 8:00 AM
Becky, your LBM is about the same as mine. 11 or 12 blocks a day is appropriate for you. 13 is going to be too much for the workout you do. I eat 13 daily and my workouts include 45 to 60 min. of aerobics 5 days a week, 50 min. strength training session 3 times week, 30 min. PT exercise program daily (stretching, strength and balancing), 1 hour strenuous yoga class 2 times a week and yoga at home a couple more times a week.

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)
Diego User is Online
Posts:40
Aspiring
Aspiring

10/12/2009 11:44 AM
1 more block is not going to be bad, yet 1 too few can be detrimental. Don't forget what Dr. Sears says about being slightly overweight, Sue: You're already doing light exercise just by moving around. Once she starts dropping her excess fat - as opposed to muscle, which will happen if she doesn't eat enough protein - she can tweak the block numbers better.
For almost a year - some 4 years ago - I was eating less blocks than I should. I lost weight, but I lost most of that in muscle mass, and I was working out every day. I lost a lot of strength and stamina. I dropped the zone for a while then started following it loosely again after putting on some weight. I definitely don't recommend eating less than one should.
Sue K User is Online
Posts:8665
Zone Expert
Zone Expert

10/12/2009 12:29 PM
Hi Diego, I don't recommend eating less than one should either. 12 blocks is one more; 13 would be 2 more. At the 11 or 12 blocks daily that I recommended, Becky wouldn't be eating less than she should, unless I'm misunderstanding what she posted that she's doing while at the gym (I'm very familiar with the exercise routine described in the book, the one that she said she's doing 5 days a week). Becky's body fat % (43%) is well below 50% so it does not support assuming a higher than actual activity level for her block calculation. At 13 blocks, she would be eating more protein than she needs, which is contrary to Zone principles and would be counterproductive to her efforts to lose excess stored body fat. Simply stated, Becky's exercise plan and current stats do not support her eating 13 blocks daily.

BTW, the activity level for the Zone protein block calculation refers to actual deliberate fitness training, anything from taking a walk daily ("Light Activity") to being a professional athlete ("Elite Athlete"). The average person who is "just moving around" would use "Sedentary". It's a common error for people to overestimate their activity level for the block calculation.

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)
Becky User is Offline
Posts:142
Zoner
Zoner

10/12/2009 2:01 PM
Thanks Sue. I figured it was closer to 11 or 12, but just wanted an experts opinion to be sure. I just really don't have much time to do more exercise right now. I get up at 6:15, have to be at work by 8:00. Work straight through to 5:00, go to the gym for my half hour, then come home to make a Zone dinner, and the next day's Zone lunch. Then try to have some time left over for fun stuff (reading, internet, TV, etc.) before bed, and then it starts all over again.
Sue K User is Online
Posts:8665
Zone Expert
Zone Expert

10/12/2009 2:19 PM
You're welcome Becky. I hear you. I work from home, but also have very full hectic days. Mine (exercise) has been ramped up for the past 2 1/2 yrs due to a neck injury that necessitates the 1/2 hour of daily PT and is also the main reason I started doing yoga a couple of yrs ago. The neck injury healed after several months but it compromised my vestibular system (balance system) and presented as severe motion sickness 24/7, to the point that you become not only nauseous, but also dazed and disoriented when it's at its worst. The PT and yoga have helped a lot. The PT focuses on retraining related to visual stimulation, and also on keeping flexible and strong. Now I'm only badly motion sick when I drive or ride for more than about an hour, or fly, or do any kind of travel, or even just look at moving water while sitting still. It's not a fun thing. The injury effected how the signals from my eyes, ears and feet are perceived by my brain; it's still out of sync. :-p

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)
Diego User is Online
Posts:40
Aspiring
Aspiring

10/12/2009 6:14 PM
Becky, what Sue said I'd read 12 block somewhere and used that for some reason.
I would still keep close tags on your BF and LBM weight with weekly measurements. I find - for me at least - that the block numbers suggested by the block calculator is not sufficient. Might be my metabolism which is why I suggest we should all tweak the numbers once in a while as we are all unique.

Diego
Sue K User is Online
Posts:8665
Zone Expert
Zone Expert

10/12/2009 10:41 PM
No worries Diego! I do the same thing sometimes. I'll read a post, get a slightly different meaning or number stuck in my head, and then realize later. :-)

I agree. It's very important to monitor and to adjust to meet your personal needs when called for.

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)
Daniel User is Online
Posts:2
Newbie
Newbie

11/19/2009 12:30 PM
Hey all,
I'm new to the Zone and trying to get a handle on my blocks as well. I'm 40 yo 72" 220 lbs with an LBM of about 175 or so. According to the calculator I need to eat 25 blocks a day! I work out intensely 5 days a week. It's Crossfit-ish, but the only option that really matched was the Elite Athlete. So, I've been trying to figure out how to tweak the recipes from 3 to 5 blocks. I was just going to eat 5 5-blocks a day. Then I thought I would try 3 6-blocks with 2-3 snacks. I tried my first breakfast this morning and made it a 6-block, but I could only eat 3! It was just too much. Am I overestimating my activity level? Even at Very active it says 23 blocks.
Also, in the Food Block Guide they list the blocks as Fat-1.5 gm, Protein-7 gm, and Carbs-9 gm. That doesn't seem to match the 1:2:3 ratio prescribed. Does fish oil count as a fat? Am I just over thinking all of it?
Sue K User is Online
Posts:8665
Zone Expert
Zone Expert

11/19/2009 5:30 PM
Hi Daniel!

While I can see what you mean re over thinking it, I can also see that you're trying to make sense of it to better understand your needs. Here are a few answers:

Unless you are performing workouts for multiple hours daily as a professional athlete would, you would not use the Elite Athlete activity level. From you description, I would put you at Very Active at the most. It's common for people to overestimate their activity level for Zone protein requirement calculations.

The 3 meal adn 2 snack day is a suggestion, not a requirement. You can also split you blocks differently, eating more frequently throughout the day to result in more manageable sized meals.

Re 1-2-3, it's 3 grams of fat not 1.5 (refer to * below).

Consider the fish oil supplemental, not as part of the fat you add to meals.

* Here’s how Dr. Sears explains fat blocks (taken from MASTERING THE ZONE, page 292 and 293).

“Why is a fat block only 1.5 grams?
Every block of low-fat protein contains approximately 1.5 grams of “hidden fat”. Therefore, by adding one extra fat block (which is defined as 1.5 grams of fat) for each block of low-fat protein, you are actually consuming 3 grams of fat or two blocks (one internal in the protein and one external) for each protein block. If you are using fat-free protein sources, such as isolated protein powders, then you should be adding two blocks of fat to achieve the same ratio. Obviously, if you are eating higher fat protein choices, you would not be adding any extra fat blocks to your meal. Remember that every time you add additional fat blocks to a meal, they should be composed primarily of monounsaturated fat.”

Common fat free proteins eaten on the Zone diet are egg whites, protein powder, some deli-style meats, and some soy products.


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)
You are not authorized to post a reply.
Forums > Zone Living Forums > Athletic Performance > Trying to determine my activity level based on my workouts.



ActiveForums 3.6
Enter your email address:
Learn More
Facebook
Sm New
Helpful Tools
Popular Links

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.

Why OmegaRx From Zone Labs?

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

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.

  1. Extraction of fish oil
  2. Winterization – remove limited amounts of saturated fats
  3. Absorption – remove heavy metals
  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
  7. True Molecular Distillation – final refining to remove pcb’s and long-chain monoenes
  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*
  • 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

 

*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.

 

 

 

A great way to stay In The Zone!
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.


Copyright 2007 by Zone Labs Inc        Privacy Statement | Terms Of Use | About Zone Labs | Contact Us | Affiliates | Press Room | Careers | Site Map