Hello,
I'm about to start a Zone diet and was wondering if you guys could help me out....

It's going to be 2400 calories split into 3 meals....240c, 180p, 80f.

I workout around 5:30pm M-Fr.

My question is should I just split the calories up evenly or save more of them for my post workout and dinner meals? Or more fat during the day, less carbs at night, etc etc...

Thanks!

Nate

You should have 3 meals and two snacks. Never allowing more than 5 hours to pass. Utilize a journal and make small adjustments to optimize your performance.

Dr Sears recommends a small snack that is zone favorable about 30 minutes before the workout. And another zone favorable snack within 15-30 minutes afterward.

Well I would be eating at 7:30, 12, and 5, so I'm pretty good there. I'd be having a protein shake with some carbs post workout. I guess my diet is based on the 40-30-30 rather than the 3 meals+2 snack thing. My question is should I split up my macros evenly across three meals (+post workout shake and carbs) or should I save most of the carbs for post workout, etc.....

I would split my macros across three meals if this is your approach.


Dr Sears says at about 45 minutes of intense exercise, cortisol levels begin to elevate beyond where you'd want them. If your workout significantly longer, consider splitting it up to twice a day. For instance, I do significant amounts of aerobic training, strength training , usually two of those on any given day, except for one rest day a week with no exercise. Keeping those cortisol levels in mind, I make sure not to do those the two daily workouts back to back.

The best way to begin is to put your stats into the body fat calculator and go with your recommended daily protein requirement/block requirement, equally balanced. It will take your activity level into consderation when calculating your recommendations. Give it a little time to let your body adjustto the Zone before you change your balance. Don't try to judge hunger based on the first meal or two, because it can take up to 4 day of consistently eating Zone balanced meals and snacks in order to lower insulin levels into the Zone.

You didn't mention fish oil supplementation, I believe it is one of most important of the basics of the Zone.