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.

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

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.

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.

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.

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.

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

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

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.

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?

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.