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Subject: cooked chicken protein blocks?

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Michael User is Offline
Posts:79
Aspiring
Aspiring

10/21/2009 7:05 PM
Since I started the zone diet, i have been cooking 4 chicken breasts at a time and keeping them in the fridge to add protein to my salads, chili, etc. easily.
How much chopped cooked cold chicken breast gives me a block of protein?

Thanks

Michael Thompson

Web log of a fish geek
http://MTbucket.blogspot.com
Sue K User is Online
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Zone Expert
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10/21/2009 7:18 PM
If you haven't added broth of othe liquids to it during cooking, figure about 2/3 of an ounce of cooked chicken breast to be 1 P block. For chicken you purchase pre-cooked, go by the label on the package.

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.

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Michael User is Offline
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Aspiring
Aspiring

10/22/2009 8:02 AM
Wow, that only gives me 2 oz for a 3 block lunch! that would make it easier on the grocery bill, but doesn't that contradict Sears recommendation for a serving the size of my palm. around 3 1/2 oz?

Michael Thompson

Web log of a fish geek
http://MTbucket.blogspot.com
Cranberrycat User is Offline
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10/22/2009 8:25 AM
I would go with the size of your palm. If I recall, you are considering dropping down to 12 blocks from 14 (if you haven't already done so). I am concerned that you are going to lose LBM if you don't get enough protein. Using your palm as a guide is probably going to be a better estimate for your personal protein needs, rather than the calculations that you arrived at (referring to the other thread in which we discussed this).

Cranberrycat

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


Michael User is Offline
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Aspiring
Aspiring

10/22/2009 8:54 AM
Hi CBC
You could be right, i am going to try only 2 oz of chicken on my lunch time salad to experiment. i am afraid I will be pretty hungry come snack time. How do I know when I let myself get too hungry and start leaving the zone?

Is losing LBM always bad? muscle weighs more than fat, and I would like to get as much weight off the bad hip as possible. I am sure I built up more muscle than I need carring around all the extra fat around for years, it was like weight training every time I moved! Now that those muscles are not being used, I should expect them to shrink, no?

Michael Thompson

Web log of a fish geek
http://MTbucket.blogspot.com
Cranberrycat User is Offline
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10/22/2009 10:04 AM
No, I don't think you should be losing your LBM. I think you will find that you will use those muscles even more when the weight comes off and you become even more mobile.

Signs of not being in the Zone are definitely hunger.

Cranberrycat

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


janet User is Offline
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Zoner
Zoner

10/22/2009 12:10 PM
Michael, It would not be good to lose any muscle at this (or any other) time.....your hip needs all the muscle it can get. My friend lost 50 lbs (on WW) and her hip became injured, her physical therapist said the loss of muscle is likely to blame. (what loss of muscle? welllll, I'm not so sure that WW provides enough protein to keep all your muscle when you lose that much weight)
Jerry User is Offline
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Aspiring
Aspiring

10/22/2009 2:40 PM
Michael,

I lost 75 pounds using Weight Watchers about 20 years ago. I always felt hungry and according to my wife, I was pretty gouchy most of the time. When I am in the Zone, I am not hungry and have a very clear mind, my wife likes me better when I am Zoned.

JS

May you always do for others and let others do for you.......Bob Dillon
Sue K User is Offline
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10/22/2009 3:59 PM
MT, eating more protein than you require is not a good idea. You should be eating the amount of blocks you require to support your LBM and activity level no more. If you haven't viewed it yet, the video of Barry Sears explaining the Zone Diet will give you a good understanding, and it applies to the average person as well as the athlete (find the video on the Elite Athletes page in the Fitness tab above). Eating more protein than you require won't be helpful for various reasons. A couple of the most important ones are 1.) Your body will store the excess protein, that it can’t use, as fat, and extra stored fat produces inflammation and 2.) The extra protein plus the fat and carb to Zone balance it will provide too many calories for you needs, which will take you out of the Zone.

As for whether to use size of palm vs ounces, depends on how close you want to adhere to the Zone diet (plate method vs blocks). If you use blocks, stick with the block amounts, which would be <1 oz. cooked chicken to a block.

Incidentally, My hands are on the larger side. If I ate protein the size of my palm, I'd be eating 5 block meals which would give me about 17 blocks a day, far too much for my 13 block protein requirement).

Remember that 14 blocks is the amount for the average male, not for every male.

If you'd like to share your current LBM, the type of exercise activity you perform weekly and the amount time you spend performing the exercise weekly (or daily), I'll be glad to give you a block recommendation.

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
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10/22/2009 4:13 PM
Just a few questions, Sue...

Why would there be such a huge difference between protein requirements following the plate method vs. the block method?

And, why would anyone want to risk being short of protein, when the consequence is the breakdown of lean body mass?

Maybe I am getting something wrong here, but I guess I would rather not risk losing LBM. Using the block method is so dependent upon getting measurements taken, getting an accurate weight, and then the computer computing a "ballpark" guess at what it seems to think is the right amount of protein for an average sampling of people with similar results.

Perhaps I am forgetting some details, but I was thinking Michael had stated on another thread that he was doing just fine on 14 blocks, and I can't remember why he chose to switch to 12, other than the fact that the stats computed that way for him. If he was truly getting too much protein, what would be his sign?

Cranberrycat

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


Michael User is Offline
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Aspiring
Aspiring

10/22/2009 7:24 PM
Hi Sue,
LBM 142# 23% body fat
I put "light' for exercise level, though i am not doing any formal exercise routine I am a courier so I walk around a bit and when I go up into biuldings for delieveries I usually take the stairs if it is less than 5 floors.

Michael Thompson

Web log of a fish geek
http://MTbucket.blogspot.com
Sue K User is Online
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Zone Expert
Zone Expert

10/22/2009 10:43 PM
MT 13 , at most 14. Walking to the 5th floor wouldn't be considered real exercise unless you were doing it every 5 min. for about an hour (which would be about 30 min of aerobic exercise).

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)
Michael User is Offline
Posts:79
Aspiring
Aspiring

10/22/2009 11:32 PM
Thanks Sue

So you think the caculator underestimated for me by a block or two?
If I entered no exercise at all, the calculator only would allow me 10 blocks!

so real exercise has to be done within an hour?
I cant just add up all the times I have to walk for my work? I am sure it is at least 30 min total...

Michael Thompson

Web log of a fish geek
http://MTbucket.blogspot.com
Cranberrycat User is Offline
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Zone Expert
Zone Expert

10/22/2009 11:37 PM
Sue,

Hold the phone! The calculator is wrong?

Didn't we just have this discussion on another thread, regarding the accuracy of the calculator? LOL!




Cranberrycat

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


Sue K User is Online
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Zone Expert
Zone Expert

10/23/2009 7:32 PM
You're welcome MT. No, the calculator didn’t underestimate anything. I used a higher activity level than you used, in order to give you the benefit of the doubt re your activity level. I get the idea that you think your level is higher than it really is (it's common for people to overestimate activity level, especially for those who don't do formal exercise). I decided to give the benefit of the doubt in case I'm misunderstanding or missing some info about your actual activity. The hour example I used was just that, an example. Your mention of your walking up stairs as a courier was non-specific as to amount of time and frequency. I meant that if, for instance, you were climbing 4 or 5 floors every 5 min or so in an hour's time you could call that a little bit of exercise, about 30 minutes worth, since you wouldn’t really be continuously walking up stairways the whole time (walk up stairways for 5 min, which is being generous with the time it would take, then maybe drive 5 min to your next stop and repeat, which would be about 6 times walking to the 5th floor in an hour; 6 x 5 min = 30 min). I doubt you are in the situation of climbing 5 floors every 5 min. for an hour on a regular basis, but it gives you an idea of what you could call 30 min of daily exercise. If you were to walk up to the 5th floor or less, say a half dozen times a day over a 6 to 8 hour work day, you wouldn’t call it exercise for the purposes of calculating your protein requirement for the Zone. The activity level used for Zone calculations refers to actual sports training, continuous aerobic exercise, strength training, etc. Walking up a few floors now and then during the day is normal every day activity, not continuous activity the will raise activity level for the Zone protein calculation.

Second question, if you entered no exercise at all, with 142 pounds of LBM the calculator would give you either 11 or 12 blocks (I say 11 or 12 because I don't recall if the "Sedentary" level factor is .5 g or .6 g of protein per pound of LBM, and being on vacation I don't have access to all of my reference resources at the moment). It will not give you below 11 because Barry S. has established a minimum recommendation of 11 blocks daily for all adults.

Next, if you add up every time you walk during the day and it totals 30 min, this is not the equivalent of continuously walking for 30 min. If you want to stretch it and call it a 30 min walk, it would be considered light activity for the purposes of activity level.

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)
Michael User is Offline
Posts:79
Aspiring
Aspiring

10/23/2009 8:29 PM
Hi Sue,
we must be using different calculators then. I am using the one on this webpage, and if I enter in the sedentary-
it calculates 71 g protein, or 10 blocks a day.
How long a walk would I have to do every morning to move up to the next level?
Light gives me 12. if I move up to the 3rd level I get 14
I have repeated this on the calculator quite a few times and made sure I made no errors, so I don't know whats going on.

Michael Thompson

Web log of a fish geek
http://MTbucket.blogspot.com
Sue K User is Offline
Posts:8674
Zone Expert
Zone Expert

10/24/2009 9:20 PM
Don't know MT, the calc used to have the 11 block minimum built into it, adn wouldn’t show less than 11. Try not to over think this. Re moderate activity bumping it up, that's why I said to try eating 13, 14 at most.

Since I last wrote, I found the activity factors in a file on the laptop that I have with me (I'm on vacation now). If you apply them to your LBM (142), you'll see why it increases from 12 to 14 (the calc rounds) and also why I suggested trying 13 or 14 (in case you're somewhere in between light and moderate). The activity factors, which represent grams of protein per pound of LBM, are Sedentary 0.5, Light 0.6, Moderate 0.7, Active 0.8, Very Active 0.9, Elite 1.




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)
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