Hey guys. I'm an Aussie Crossfitter who's looking into the Zone Diet to improve overall health and performance. I'm also hoping to gain lbm as i'm very skinny (150lbs at 6'1"). I found an article in the Crossfit Journal which recommends certain blocks for particular body types. My body type (ectomorph, hard gainer) suggests 21 blocks per day consisting of 3 5 block meals and 2 3 block snacks. I have typed up a quick diet plan so I can start asap. Being a personal trainer my hours are often inconsistant and are usually made up of early mornings and late nights. As a result I need easy meals I can pre-prepare and take with me in a cooler bag. Please have a look at my diet and let me know if I have done anything wrong or if I can make any changes which will benefit me.

Breakfast (5 Blocks)
4 Eggs
1 1/3 Cup Oats
1 Cup Milk
15 Almonds

Lunch (5 Blocks)
5oz Chicken Breast
2 Cups Lettuce
1/4 Tomato
1/4 Cucumber
1/4 Green pepper
1/2 Cup Black beans
1/2 Cup Kidney beans

Snack (3 Blocks)
3oz Deli Meat
1oz Sliced Cheese
1 1/2 Apple
9 Almonds

Dinner (5 Blocks)
3oz Grilled Steak
2 Eggs
1 Slice Bread with 2 tsp Butter
1 1/2 Apple

Snack (3 Blocks)
3/4 Cup Cottage Cheese
3/4 Rockmelon (canteloupe)
9 Almonds

I am not the one who can judge your plan as I have been in the Zone just for 8 months but... many eggs, aren't there? In Dr.Sears books it is written that it is better to use just the white, not the whole eggs as the red part is full in AA. I think.

Monia brings up an excellent point. The whole eggs contribute too much AA (arachidonic acid) to your body, which contributes to higher levels of inflammation. If you are eating that many eggs each day, I would recommend egg whites only.

You could also ditch the bread, and perhaps pick a different fruit than the rockmelon, as these are unfavorable carbs. If you replace the bread with more veggies, I think things would look much better, and I wouldn't be too picky about the rockmelon (although unfavorable, still quite nutritious).

I am guessing that you are a male. If not, then you do not want to have more than 4 blocks at any one meal. If you are a male, then you're ok with no more than 5 blocks at any one meal.

Thanks guys. Yes I am male and i'm hoping to actualy gain weight on this diet. I did read about the AA thing in eggs but the Crossfit article says nothing about using egg whites, it just says eggs.

Niall, you can use a couple adjustments to gain. These are adjustments suggested by Dr. Sears that would be very appropriate for a person with your stats, activity level you protein requirement who wants to gain and cannot afford to lose more. First, recalculate your protein and block requirement, just to be sure it is correct. Add 1 more balanced block of P, C and F to your day, and double all your fat blocks. If you find you are losing stored body fat even with these adjustments, then triple the fat you're adding.

Another tip, defer to the Zone diet info on eggs, and stick with the whites. Yolks will work against your Zone efforts by increasing inflammation in your body.

Niall, as you've been advised egg whites is what the Zone recommends. However, Arachidonic Acid is necessary for muscle recruitment, despite it not being the most healthy solution. When I make myself scrambled eggs or a French Omelet (about 2 times a week) I use 4 whites and 2 yolks. It isn't the best solution but I also want to gain muscle, and by excluding the yolk I would be avoiding one of the better options to reach my goal. Red meats also have AA, which is why bodybuilders prefer it to chicken or turkey. As long as you are burning it all up and don't have too many eggs too many times a week you should be ok. Also, milk is a great source of Proteins / Carbs. You might want to increase this in your daily diet as opposed to some other more difficult food to make.

And good luck with your CrossFit, it rocks, doesn't it?

Diego

Wow, I had never heard that about AA before. But, it just goes to show that no food should ever be excluded just because of one negative factor. There can be positive factors that we just don't even know about. I guess that is why God made it that way.

Thanks for all the help. I'm starting to think the oatmeal and bread is a bad idea since I want to cut out grains. The problem is that getting 5 blocks of carbohydrate per meal is insanely hard when you don't eat grains. The amount of fruit and veggies I need to eat each meal is extreme. I have also decided against whole eggs apart from 1 for breakfast with egg whites.

You're welcome Niall. Those are excellent choices (re the grains and eggs). a tip, a glass of milk is an easy way to add 1 fully balanced block fo P, C and F to a meal. By adding a glass of milk, the typical men's sized Zone meal of 4 blocks, you've got yo 5 block meal.Good luck and keeYou're welcome Niall. Those are excellent choices (re the grains and eggs). A tip, a glass of 2% milk is an easy way to add 1 fully balanced block of P, C and F to a meal. Simply add a glass of milk to the typical men's sized 4 block Zone meal, and you've got your 5 block meal. Good luck and keep us updated!p us updated!