Good day everyone. I wanted to ask advice on how to structure a zone diet. I'm literally starting from zero. I read a couple of zone books a few years ago and followed the principles for a while.

I recently joined a Crossfit gym in my home town and have been working out there for the past 2 months now. I'm up to 4 days a week of training and plan on keeping it at that pace.

My diet is comprised of healthy choices, but nothing is specifically measured. I eat lots of different vegetables, lean meats, healthy fats, etc. I have noticed some weight loss since I started crossfit, but I think I have plateaud now. I'm 38 years of age, married with 2 children. I'm 180 pounds, and roughly 5 feet 10 inches tall. My waist is about 33 inches, wrists are 7 inches. If I should provide more info, let me know.

So basically, I've picked up my old zone book and scrolled through the pages to try and figure out what I should be eating, zone wise. I love the fact that crossfit promotes the Zone diet as well.

I need to know how many blocks I should be eating, but not only that, can someone please explain it in detail so I understand how it works?

I used the online calculator and its saying I should be eating 18 blocks. Is this still accurate for people doing Crossfit? Crossfit workouts are very intense...so would the requirements need to change? Should I consume a different volume on rest days?

The other thing is, I prefer to keep my meals simple. There's lots of very interesting recipes online, but honestly, I would rather have simple meals I can prepare within 10-15 minutes in the morning before work. Now I realize that I will have to broil some chicken, or brown some ground turkey...as long as things are simple like turkey chili where I can just let it simmer, thats the kind of recipe I like. Plus, I can make a large enough batch to last 3 days. This way, I only have to cook twice a week.

So, if anyone has a daily diet they can recommend, that would be great. One point I need to mention, I cannot eat spinach, pineapple or shrimp. Whenever I eat those things, I get a serious stomach ache...not sure why.

Thanks for your help.

I thought I should add some idea of what I do eat.

First meal.
1 omega 3 egg
1/2 carton egg whites=4 egg whites
1 large orange or 3 small tomatoes.
Sprinkle salt, basil, oregano, ground pepper, on tomatoes
1 cup coffee Taster's Choice instant with 1.5 tblspn
1/4 cup lactose free skim milk-for coffee
1-2 tablspn splenda-for coffee

supplements=
2 genuine health 03mega fish oil capsules
4 genuine health greens plus capsules
2 genuine health multi+complete tablets

While driving to work.
1 large green tea from Tim Horton's with 1 Splenda and 1 milk

2nd meal
mediteranian salad-
1/2 cucumber sliced
4-5 small tomatoes slices
1 can water packed tuna, Clover leaf
Sprinkle oregano, basil, salt, ground pepper, 1/4 cup balsamic vinegar and 1 soup spoon extra virgin olive oil(possibly more---not accurately measured).

supplements
1 03mega fish oil capsule
2 greens+ capsules
1 Multi+ complete

3rd meal
1.5 cups Organic plain yogurt (tastes bad on its on)
Splenda to sweeten
1 cup Presidents Choice 4 berry blend frozen fruit
1 handfull unsalted mixed nuts with currants ( I go to a bulk store and make my own with sliced almonds, pecans, cashew, etc...currants are to add some sweet)

supplements
same as 2nd meal

Midday
I'll head over to Second cup or Starbucks and have a green tea with a little skim milk and 1 Splenda

4th Meal
1.5 chicken breasts. (I try and keep things simple, so I buy frozen seasoned chicken breasts like Blue Menu Mediterranean. Each breast has protein =24g, fat= 2.5g, carb= 7g.

2 cups steamed cauliflower mashed like mash potatoes with garlic and a bit of salt.

supplements
same as 2nd meal

workout
discussed later
Drink Surge after workout. The container of Surge has a scoop inside. I use a little less than a full scoop with 2 cups water.

I recently stoped this because I am trying to get leaner.

5th meal.
This isn't always the same.
I'll either have 1 Presidents Choice Peppered smokey rainbow trout fillet (P=27, C=1, F=20), or one of the chicken breasts from meal 4, or the same tuna salad from meal 2). Up until recently, I've been having a higher carb meal with the same protein sources but adding 1.5-2 cups brown rice or pasta with tomato sauce.

That's about it for the diet.

I don't have time for a detailed reply, maybe I can get back to you later.

But, thought I would ask if you have tried the rooiboos latte at Starbucks? Or, if you want, you can just order the rooiboos tea as a tea, and then add the skim milk as you feel the need. It is a naturally sweeter tea, and you may not need to add artificial sweetener to it.

You could also experiment with other things that you are currently using artificial sweeteners with. For one, the plain yogurt can be turned into a chocolate pudding by adding some chocolate shake mix (the Zone's shake mix or another brand that has good ingredients and a zone balance). Or, you could just mix in some peanut butter into the plain yogurt. I also don't like plain yogurt by itself, so I do understand where you are coming from.

More later...

Thanks for the response. I dusted off my old Zone book and am starting to go through it again. Thanks for the suggestion about the Tea, I think I'll try that one today.

As I mentioned, all I want is simple meals...not necessarily bland, but simple to make. To be more specific, if I have to season something then put it in the oven, thats simple. Making Turkey Chili is simple... just brown meat, add ingredients and let cook for X amount of time. Yogurt meals require combining X-Y-Z. Even shakes are simple.

I like to make meals for 3 days at a time and repeat them again. It makes my grocery shopping simple, repeatable and predictable.

I'm actually in the process of revamping my current daily food regime. I plan on making a list of things I like to eat coupled with preparation simplicity. Then create meals using the block system. I haven't done that yet so the portions are potentially inconsistent. I may be eating too much or not enough...I honestly don't know, yet.

What I am looking for are simple meal ideas. One idea I saw on the Crossfit website is to combine fat free deli Turkey, Strawberries, Almond butter and Canola Mayonnaise, and a 1000mg capsule of fish oil. The Canola Mayonnaise has no carbs of protein, just fat and the fat content is extremely low in saturated fat...so its not bad actually.

But that's the kind of ideas I'm looking for...Thanks for your help.

Avoid Canola oil!
See previous posts (SEARCH) on dangers of Canola oil.
{The Great Con-ola}
.
http://www.zonediet.com/Community/F...ic/forumid
/16/postid/51115/Default.aspx

Is Canola Mayonnaise the same thing?

Check ingredients - I don't eat mayo - just have some EVOO.
So, I am not familiar with Canola Mayo - With Canola in title, I just wanted to ensure that if it does include canola oil, and I'm sure it does as most mayo's have some fat.
.
Here are ingredients from HELLman's Canola Mayo:
INGREDIENTS: WATER, CANOLA OIL**, VINEGAR, MODIFIED CORN STARCH**, WHOLE EGGS AND EGG YOLKS+, SUGAR, SALT, LEMON JUICE, XANTHAN GUM**, (SORBIC ACID**, CALCIUM DISODIUM EDTA) USED TO PROTECT QUALITY, DL ALPHA TOCOPHERYL ACETATE (VITAMIN E), PHOSPHORIC ACID**, NATURAL FLAVORS, CITRIC ACID**, OLEORESIN PAPRIKA, BETA CAROTENE** (FOR COLOR). GLUTEN-FREE.
.
Canola is right at the top after water. That means the second highest percentage ingredient of the product is canola oil.

Apparently there's no saturated fat. It's a different manufacturer's product, I tried to make out the name but couldnt see the name. I'll try and get a name then post for comments. Either way, the Canola Mayo can be eliminated and I can just use the Almond butter.

Joe, it's ok to use now and then (the mayo).

Joe, I am enjoying one of those "easy" meals right now!

I prepare a batch of it, and it gives me several meals (unless my DH gets to it first). There are really only a few ingredients, and the rest are the seasonings, which really gives a unique flavor. If you are following a 4 block meal plan, then you will want to take this into consideration when dividing up, as I believe I was getting 4 3-block meals out of this (so you would obviously get 3 4-block meals).

Cincinnati Style Chili and Spaghetti (Squash)

One large onion, chopped finely
18 oz ground meat (should be equal to 12 protein blocks)
1 clove garlic, minced
1 tbsp chili powder
1 tsp allspice
1 tsp cinnamon
1/2 tsp cayenne pepper
1/2 tsp salt
1 1/2 tbsp unsweetened cocoa powder, or
1/2 oz grated unsweetened chocolate
1 1/2 cups tomato puree (can sub tomato sauce)
1 tbsp worchestershire sauce
1 tbsp cider vinegar
1/2 cup water
4 cups cooked spaghetti squash
toppings (see below)

Saute onion and brown the ground meat. I usually figure in the fat based on what is in the meat, and then add more to the pan, if needed. Add all seasonings while meat is browning. Basically, I just add everything in order, and let it simmer. It should simmer for 1 1/2 hours, but I eat it sooner than that!

Place one cup of spaghetti squash onto plate or large bowl, and then ladle the chili over the top.

Two-way: chili and spaghetti
Three-way: add shredded cheddar cheese
Four-way: add chopped onions
Five-way: add beans (recipe calls for kidney beans, but I prefer black beans)

If you make it without the toppings, then it is 2C-3P-3F block meal. However, you can make it up by adding a block of beans, or you can have fruit on the side for dessert.

As a College student, I have very little patience or time for meals with high preparation. On the otherhand, I do a crossfit WoD 1-2 times daily, plus another strength or flexibility workout seven times a week. I would suggest, from looking at your diet a few recommendations.
First off:
Eliminate the sweetener in your beverages, as previously mentioned by cranberry cat. The artificial sweeteners, while technically having zero carbs, have been shown to increase insulin production in the body.
From personal training education, I would also have to recommend eliminating supplements, while Dr. Sears recommends them, I would suggest you reanalyze your diet and gain the nutrients from actual food consumption.
If you are feeling a lack of energy:
Consume more fats, keep almonds around and grab three per block in addition to whatever meal you just ate.
Crossfit is a different type of sport which, in most cases taps into your anaerobic atp consumption which is more readily supplied by fat. This is especially true while on the zone.
A few things I eat while on the go:
Always buy real chicken/fish products and cook them up all at once so they're ready to consume when you need to get going.
Steam Fresh Veggies (Mainly Broccoli) (Green Beans Too) are a good way to get some veggies, 5 min in the microwave and your good to go.
Almonds and Naturally More Peanut Butter (I find mine at wal-mart) are both great ways to get fat blocks on the go.
Also, to help you feeling satisfied and giving you energy throughout the day, switch your milk (if you drink any) and cottage cheese to full fat. You'll burn it off doing crossfit.

Funny - I just posted this link on my FB. It was still copied on my ctrl=V. This is the simplified version of what I use. It works for me and my beau. I'm looking to bring down my BP, cholestrol, and sugar. This is the simplest thing I've seen. Personally, I don't need the stress of worrying about my diet. Stress is what got me here in the first place. I make my meals ahead as much as possible. I make 3-4 servings of the chili, the beef stew, etc., This gave me a great quick reference for blocks, etc.
http://library.crossfit.com/free/pd...1_May04.pd

LOL! I just saw the signature I had added back when I started the Zone diet the first time. I strayed... Anyway, I'm now 168 pounds and my cholesterol is dropping. I started seriously back on the Zone this year. It's bringing the numbers down...

Hi Elaine -- congratulations on your weight loss and improved cholesterol :-) !!

Laurie

Nice to meet you Elaine. Congrats on your progress. Keep up the good job. The Zone diet and Omega Rx are an excellent combination for lowering high blood pressure. My high blood pressure is a thing of the past thanks to the Zone. Good luck!

Wow. I can't believe how many hits this thread has received. I suspect there's alot of interest in Crossfit.

Well I started Crossfit December 9th 2009. I've logged roughly 60 workouts ever since. I do 3 workouts a week which is down from 4. The workouts are killer...everytime...but I wouldn't have it any other way.

I weighed 186 pounds(roughly) when I started and now I'm 170. Every aspect of my condition has improved 10 fold. I'm stronger, faster, quicker (at different activities), but most of all is my ability to maintain a steady pace without feeling completely exhausted. So my stamina and endurance have improved alot.

As for my diet, here is a list of what I have been consuming...its slightly different from when I first posted this. I'm just going to generalize though but for the most part, my diet is zone friendly-portion wise.

First meal:
1egg
1 carton egg whites=8
1-2 tablespoons ketchup
Salt,pepper to taste.
Tomatoes
Grapefruit
Almonds
Coffee
Omega 3
Multi Vitamin

Meal 2:
Turkey chili. I got the recipe from this site.

Meal 3:
Plain yogurt
frozen berries
1 scoop whey protein powder
cinamon
mixed nuts

Meal 4:
Chicken breast + seasoning(salt, pepper, thyme, etc...)
Tomatoes
Almond butter
Apple

Meal 5:
Mediteranean tuna salad which is--
Tuna
Tomatoes
Cucumber
Blueberries
Rasberries
Balsamic vinegar
Olive oil
Salt
Pepper
Basil
Oregano


Sometimes I will eat an additional spoon full of almond butter...I can't seem to get enough of it...it tastes so good <img src='desktopmodules/ntforums/images/emoticons/smile.gif' height='20' width='20' border='0' title='Smile' align='absmiddle'>

That's pretty much it. I have followed this exact meal plan for about 3 months now. I pretty much never cheat monday to friday. Saturdays I may stray a bit, but most of my meals are the same. Same thing for Sunday--that's the I take my family to my parents house for dinner...Italian food! What can I say...I'm Italian. It's the one thing I won't give up.

So...I may not be 100% perfect, but I'm pretty satisfied with what I'm doing. The big thing is, I enjoy every meal I eat plus its simple for me to prepare.

The one thing I would like to do though is find a replacement for the chili. There are no beans in the chili, but it still gives me alot of gas. I consume 2 Beano before each meal, which helps. If someone could suggest some other "chili type" meal choices, that would be great.

I forgot to mention that I take an Omega 3 Capsule with every meal.