Hello, I am from Belgium. I am a friend of another zoner from Belgium who told me of the Zone. I am marathoner too. I am runner too. I would like how much block I have to eat. I weight 63 Kg and it would be 139 pounds. Height : 63 inch, hips 38 and belly 30 inches. I run 6 times a week like 50 miles in this end of season and would run 5 from december to january, so during 2 months. I make power-plate twice a week during 30'. I hope you know power plate. Here's the link : rwww.powerplateusa.com. How much block can I eat ? Thanks for the reply

Please, can someone tell me how many block I must eat for my activity level ? Is it very active ? or active ?

[quote:bf51d1ca52="martha"]Please, can someone tell me how many block I must eat for my activity level ? Is it very active ? or active ?[/quote:bf51d1ca52] [color=darkred:bf51d1ca52]Hi Martha, In order to be able to answer this, you'd have to give more details, such a description of your aerobic and strength training activities and your LBM.[/color:bf51d1ca52]

Hello Sue, here is my numbers height 63 INCH weight 138,6875 POUNDS belly 30,31496063 INCH hips 37,79527559 INCH I run 6x /week and 2 x/ week strenght training with power plate 30 minutes. For the running, at 3 at 75%, 2 at 80 %, 1 race or speed running on treadmill.

[color=darkred:cb640545a6]Are Adelado and Martha the same person :?: [/color:cb640545a6]

Yes Sue !

[color=darkred:adacaf3e13]Hi, I'm not familiar with the demands of powerplates (I briefly looked at the site, and I have also heard a little about it), but I do know about marathon training. Both of my daughters have run multiple marathons. I'd suggest you eat 12 or 13 blocks, and make up any increased energy needs (if you find it necessary) with additional fat blocks. Monitor LBM, and if you should see it decrease, add another fully balanced block of P/C/F to your day. :D [/color:adacaf3e13]

Hi Sue I ate only 11 blocks and was always hungry but I succeeded with 3h22' my marathon in October. I will try with 13 blocks. On 12th of November I run a 33 km hill race So, I will decrease my workout to 4 times a week and each workout during about 1 hour each next week (before the race). After, I will go on with 5 time a week and about 1h15' each workout, and this until February. I suppose that I will eat almost 1 block less. Is it ? About powerplate, if you have more information concerning the zone, can you tell me ? Thanks Sue

[quote:b36c9124a3="ADELA00"]Hi Sue I ate only 11 blocks and was always hungry but I succeeded with 3h22' my marathon in October.[/quote:b36c9124a3] [color=darkred:b36c9124a3]Nice finish time, between 7-8 min miles pace. Whenever you find yourself hungry, it indicates adjustments of some sort are necessary. By considering the whole picture, what needs to be adjusted can usually be determined.[/color:b36c9124a3] [quote:b36c9124a3="ADELA00"]I will try with 13 blocks. [/quote:b36c9124a3] [color=darkred:b36c9124a3]Good, and if you need to, don't hesitate to adjust that further.[/color:b36c9124a3] [quote:b36c9124a3="ADELA00"]On 12th of November I run a 33 km hill race So, I will decrease my workout to 4 times a week and each workout during about 1 hour each next week (before the race). After, I will go on with 5 time a week and about 1h15' each workout, and this until February. I suppose that I will eat almost 1 block less. Is it ?[/quote:b36c9124a3] [color=darkred:b36c9124a3]Not necessarily. When you cut back for the winter mos, and even now with the more demanding runs, you'll have to experiment and see which works best, 12 or 13. Also, as I said, I'm not really sure how power plates workouts would play into the mix. [/color:b36c9124a3] [quote:b36c9124a3="ADELA00"]About powerplate, if you have more information concerning the zone, can you tell me ?[/quote:b36c9124a3] [color=darkred:b36c9124a3]I'm not sure what type of Zone info your'e referring to, but no, my remarks in the previous post were not based on a lack of Zone info. I simply don't have enough knowledge about how the muscles respond to those workouts, as opposed to traditional strangth training workouts, to know whether they would change my block recommendation for you.[/color:b36c9124a3] [quote:b36c9124a3="ADELA00"]Thanks Sue[/quote:b36c9124a3] [color=darkred:b36c9124a3]You're welcome. :D [/color:b36c9124a3]

Hi Sue, So I'm trying with 13 blocks. 3 blocks for breakfast at 7:30, another 3 blocks at lunch at 12, 1 block snack at 15 and another at 17:30 before my workout. After my workout, the supper with 4 blocks, and 1 block for bedtime snack. Is it ok ? Can you tell me how your daughters eat their blocks ? They run marathon, too and I would like to know how is a day of eating. Thank you for your advices.

[color=darkred:403ad4d572]Hi,[/color:403ad4d572] [quote:403ad4d572="ADELA00"]Hi Sue, So I'm trying with 13 blocks. 3 blocks for breakfast at 7:30, another 3 blocks at lunch at 12, 1 block snack at 15 and another at 17:30 before my workout. After my workout, the supper with 4 blocks, and 1 block for bedtime snack. Is it ok ?[/quote:403ad4d572] [color=darkred:403ad4d572]I notice you are eating a lot of your blocks later in the day. I'd rather see you spread them out a little more. I'd say eat a 3 block dinner and fit in another 1 block snack somewhere earlier in the day.[/color:403ad4d572] [quote:403ad4d572="ADELA00"]Can you tell me how your daughters eat their blocks ? They run marathon, too and I would like to know how is a day of eating.[/quote:403ad4d572] [color=darkred:403ad4d572]They eat much like anyone else in the Zone. Three meals and then several snacks spread throughout the day. On the days they run (I'm talking about just everyday training, not the day of the marathon) they begin the day with shack, sometimes a couple blocks, run, and then have breakfast after. It works for them because they run first thing in the morning. They don't eat any differently during the tapering period of training, nor on the day before, or the day of the event.[/color:403ad4d572] [quote:403ad4d572="ADELA00"]Thank you for your advices. [/quote:403ad4d572] [color=darkred:403ad4d572]You're welcome. :D Good luck to you for next week! BTW, my nephew arrived here last night form out west. He's here to run the NY Marathon this Sunday.[/color:403ad4d572]

Hi Sue, I will try to eat only 3 blocks for dinner. On week-end, I run in the morning but I run with with some friends. I don't go back home before midday. So, I eat a 2 blocks breakfast, and 1 block after the running. Often, I am hungry. I will try with a 2 block snack after the running. For the day before the race, I follow the advice of Dr Sears, a large 4 block dinner, and 1/2 zone bar for bedtime snack. In the morning 3 hours and half before the marathon, I eat a 8 white eggs omelette with 4 blocks slow cooked oatmeal. It works very well for me. Your nephew is lucky ! He is going to run NY marathon ! It is my goal for my 50th birthday. I am keeping monthly some money and hope to be choose for the NY marathon of 2009. Really ! But for foreigners, it is not easy to participate ! It is a lotery ! and also very expensive.

[color=darkred:6e32e2d402]Hi,[/color:6e32e2d402] [quote:6e32e2d402="ADELA00"]Hi Sue, I will try to eat only 3 blocks for dinner. On week-end, I run in the morning but I run with with some friends. I don't go back home before midday. So, I eat a 2 blocks breakfast, and 1 block after the running. Often, I am hungry. I will try with a 2 block snack after the running.[/quote:6e32e2d402] [color=darkred:6e32e2d402]Just do the best you can to keep them spread out over the day and to support your running needs. You might notice that the hunger after your run is gone once you increase your daily block intake to 13. Also, as long as you're not losing LBM, you can support your additional evergy needs (for running) by eating addtiional monounsaturated. This is what Dr. Sears suggests for athletes. You don't want to add additional P blocks beyond your protein requirement (creates excess unused P for you bodfy to deal with).[/color:6e32e2d402] [quote:6e32e2d402="ADELA00"]For the day before the race, I follow the advice of Dr Sears, a large 4 block dinner, and 1/2 zone bar for bedtime snack. In the morning 3 hours and half before the marathon, I eat a 8 white eggs omelette with 4 blocks slow cooked oatmeal. It works very well for me.[/quote:6e32e2d402] [color=darkred:6e32e2d402]This is good. It's basically what I was saying, eat normally just as anyone in the Zone would. I forgot to mention this before. For days off (with no, or very little, training), or when you're not training first thing in the morning, I'd suggest you eat a 4 block breakfast, 3 block lunch, 3 bl. dinner, 1 bl. bedtime snack, and fit in 2 more 1 block snacks where you see fit during yoru day (the 13 block plan).[/color:6e32e2d402] [quote:6e32e2d402="ADELA00"]Your nephew is lucky ! He is going to run NY marathon ! It is my goal for my 50th birthday. I am keeping monthly some money and hope to be choose for the NY marathon of 2009. Really ! But for foreigners, it is not easy to participate ! It is a lotery ! and also very expensive. [/quote:6e32e2d402] [color=darkred:6e32e2d402]Oh, you're older than I'd assumed. Not that it matters! I was thinking you were my daughters' ages. BTW, I'm 54. I wish you all the best for getting into it in 2009! 8) Yes, it's a lottery for almost everyone except for those who belong to the NY Runners Club (not sure if that's the exact name of it). Club members are guaranteed admission if they complete 9 races in the 12 mos prior to the marathon. Also once you've run the NYC marathon a certain number of times you're guaranteed entry for life. My oldest daughter (lives in NYC) has done the NYC Marathon twice, 4 yrs ago and 2 yrs ago (lottey the first time, NYC runners cub race qualified the second and third times...read on). She was accepted to run it this yr, but had to drop out due to a hip injury. Not serious, but had to stop running temporarily, so there was no way she could properly train. She's back to running, but only a few miles at a time for now. My other daughter has run 3 marathons, the NYC, 2 yrs ago, the Porland Marathon (in Maine) last yr in Oct, and the Marine Corps Marathon in Washington DC last Sunday. My nephew has run 7 marathons. The most recent was two weeks ago, the Chicago Marathon. He's cutting it close with two only two weeks apart, but said he feels good and is ready. Take care. :) [/color:6e32e2d402]

Thank you for advices Sue. Today, it is a day off (with a little dance with my husband) and 1/2 hour of power plate. I will run very little this week before the race on Sunday. Yesterday Evening, I was with my family (brothers and sisters). They eat a spaghetti with bolognese sauce and I would eat 3 block "bolognese" salsa (tomato with turkey) with 3 blocks of buckwheat pasta. But the buckwast pasta was to much cooked and I ate spaghetti with my salsa. Not favorable and not in the Zone. But I am on track this morning. I will tell you if I do well with 13 blocks !

[color=darkblue:2da1e62a09]Hi Sue, another question. My lunch is mackerel canned with it fishoil 95 gr with lentils 1 block with salad. Before, I eat a large boil of soup without any fat and only green vegetable like leeks, celeri and onion. Will I add 1 fruit ? today, my snacks are 60 gr tofu (1block) with 1 block raw carrot. My dinner will be another boil of vegetable soup. Then rabbit cooked in oven with som olive oil (how much gr can I eat, is it like chicken ?) and 2 block of broccoli (500 gr raw - and cooked). My bedtime snack will be 28 gr low fat goat cheese with 1/2 apple or I have persimon kaki (do you know this fruit), but I don't know how much I can eat.[/color:2da1e62a09] :D

Hi, [quote:15e9120bb9="ADELA00"] [color=darkblue:15e9120bb9]Hi Sue, another question. My lunch is mackerel canned with it fishoil 95 gr with lentils 1 block with salad. Before, I eat a large boil of soup without any fat and only green vegetable like leeks, celeri and onion. Will I add 1 fruit ?[/color:15e9120bb9][/quote:15e9120bb9] [color=darkred:15e9120bb9]Mackerel is a great protein choice. 95g of mackerel is a little over 2 P blocks (about 40-43 g mackerel to a block). If the soup contains 1C block and you ate it just before the mackerel and lentil salad (as I understand the lentil salad contains 1 block), then you’d have eaten 2 C blocks and you don’t need to add fruit. If you meant that in the past you’ve eaten soup with that meal, but now you want to eat fruit instead, then one block of fruit would be fine to substitute for the soup. Also, I think you meant to write “bowl” of soup.[/color:15e9120bb9] [quote:15e9120bb9="ADELA00"]today, my snacks are 60 gr tofu (1block) with 1 block raw carrot.[/quote:15e9120bb9] [color=darkred:15e9120bb9]Sounds good. Don’t forget to add fat, unless the tofu contains enough fat to balance/.[/color:15e9120bb9] [quote:15e9120bb9="ADELA00"]My dinner will be another boil of vegetable soup. Then rabbit cooked in oven with som olive oil (how much gr can I eat, is it like chicken ?) and 2 block of broccoli (500 gr raw - and cooked).[/quote:15e9120bb9] [color=darkred:15e9120bb9]I would assume rabbit to be similar to chicken in regard to g. per block. In that case about 85 g. uncooked would be 3 P blocks. I don’t’ know the wt per block in G for broccoli. You could easily go to a metric conversion website to convert cups to a comparable metric measurement.[/color:15e9120bb9] [quote:15e9120bb9="ADELA00"]My bedtime snack will be 28 gr low fat goat cheese with 1/2 apple or I have persimon kaki (do you know this fruit), but I don't know how much I can eat.[/color] :D[/quote:15e9120bb9] [color=darkred:15e9120bb9]This sounds good. I’m not sure about presimon kaki, but if it’s what I know as a persimmon, I think it would be an unfavorable carb. One thing I do notice is that this menu for lunch through the bedtime snack only amounts to 7 blocks. If you're trying to eat 13 blocks each day, you would have had to eat 6 blocks before lunch.[/color:15e9120bb9]

Hi Sue, I was thinking that the mackerel of my lunch was 3 P, I saw in Dennis List brick (in gr) that like canned sardine it was 28 gr for 1 block. So, too little C for my yesterday lunch. But it has much fat due to fishoil in the can. Today at 7:30' for my breakfast I ate 2 blocks oatmeal with Protein Powder 2P and 4 ts of slivered almonds. I also ate 350 gr (raw) zucchini cooked with 2 eggs white and 1 slice lowcarb bread with a very little butter and 1 block low fat goat cheese. At 12 : My lunch was pumkin soup (only pumpkin, onion, parsley). 1 large bowl. Then a salad with iceberg lettuce with 118 gr canned mackerel with olive oil A little lentils and for dessert 1 black plum. Is it correct ? At 15:30 : snack : tofu with 1 block raw carrot at 16:30 workout : I will run 70' at 80% after my workout : another snack My dinner will be nearly the same that yesterday, because I cooked en whole rabbit. Tomorrow I will try to eat my breakfast with 3 block oatmeal and 3 P with PP and zucchini 1P with 2 eggs white. I hope that all that is correct. Thank you Sue for your help

[color=darkred:adb0a94038]Hi, I have the following comments which should help with your meal balance. I use Dr. Sears food block list, not the list Dennis created. Dr Sears shows 1.5 ounce (oz.) mackerel is 1P block. One oz. is about 28 grams, so according to Dr. Sears 28g would be 2/3 P block. I wouldn't combine oats with unfav C (bread), because it results in a GL on the higer end. Pumpkin is unfav C. The amount of pumpkin you ate is not stated, but with pumpkin, lentils, and fruit all in the same meal, that's a bit too much medium and higher density C for one meal, IMO. Don't forget to eat a bedtime snack. It's very important.[/color:adb0a94038]

[quote:6745bd2fde="Slknorr"][color=darkred:6745bd2fde]I use Dr. Sears food block list, not the list Dennis created. Dr Sears shows 1.5 ounce (oz.) mackerel is 1P block. One oz. is about 28 grams, so according to Dr. Sears 28g would be 2/3 P block. [/quote:6745bd2fde][/color:6745bd2fde] It is important to pay attention to the details to see that we are in agreement within the rounding error. Grams are much more accurate than ounces that are rounded to the nearest half ounce. Cooked vs raw also makes a big difference. Dr. Sears does not specify if it is raw, but from the numbers it must be. In the USDA nutrition database (where all data was taken from on my list): Fresh Mackerel is 1.375 oz (1.5 oz rounded) / 39g = 7g protein Dry Cooked is 1 oz / 30g = 7g protein Drained Canned is 1 oz / 30g = 7g protein If you are using canned, the protein is usually specified based on the serving size. The label supersedes my list, but in the case of Mackerel it is not likely to vary.

[color=darkred:454d73aa7d]Hi Dennis, Long time no see! :D As the saying goes..."me thinks thou doest protest too much"! I didn't comment on the accuracy of either list. I simply stated I used the info found on Dr. Sears' list when posting the reply to Adela. Good to hear from you! 8) [/color:454d73aa7d]

[quote:de608a0330="Slknorr"][color=darkred:de608a0330]Hi Dennis, Long time no see! :D Good to hear from you! 8) [/color:de608a0330][/quote:de608a0330] Hi Sue, I have not gone away, I still check in every couple of days, but I have not posted much, as I have been very busy with other things. I just did not want anyone to be confused, thinking that Dr. Sears' block list and mine were not saying the same thing. Mine is just gram based and the rounded gram units are more precise than the rounded ounce units or some of the other volume measurements. It can start to add up when you are multiplying the rounding error by many blocks. Also, the raw vs cooked factor can be significant. For most people it will not make much difference, but for carb sensitive people like myself it takes all the guesswork out of the meal. I never make a meal that I have to adjust the next time based on later hunger, because every meal works exactly the same. Make it, eat it, and forget it. (when I say me, I include my wife :D also, as she makes over half the meals) Now if only the grocery stores had 95% healthy food instead of the other way around! :lol:

[color=darkblue:645b7acd63]Hi Sue, Hi Dennis, I see the label for mackerel. It said 21,3 gr P for 100 gr Product. The can is netto 125 gr and it is said that 80% is mackerel and 20% fishoil. I suppose that the can is 3P. This morning, no bread. Only 3 block oatmeal with PP olive oil, 1 block zuchini and 2 egg whites. I will finish my pumkin soup I think it is 1 C (it is very liquid) and will replace it with leeks soup. My salad is lentil 1C + iceberg lettuce + 1/4 little onion parsley with the canned mackerel. After one plum. For me, it is easier to use the Dennis food list because the volume. We don't use cups and how mesure raw broccoli in a cup ?[/color:645b7acd63] :D

[color=darkred:7e4b2b6452]Hi, I'd agree with you to call 1 can 3 P blocks. If you're asking for info about how to measure cups (I'm not sure if you were asking this), there's the chart Dennis created, and you could also check with other non-US zoners to see what info they have about veggie block equivalents.[/color:7e4b2b6452]

[quote:eb1c2b2c45="gofish"] Now if only the grocery stores had 95% healthy food instead of the other way around! :lol:[/quote:eb1c2b2c45] [color=darkred:eb1c2b2c45]Hi Dennis, Good to know you're lurking here. :) As for grocery stores, at least they're far better than 20-30 yrs ago. In fact during the past couple years they've been changing greatly where I live and now include a large variety of OG foods and foods without dyes, preservatives, hormones, anibiotics, trans fats, etc. One of the big chain gocery stores now even has it's own label of natural and OG foods, from fresh produce to meat and dairy (although I basically don't eat dairy) and the prices are not too bad, either. I was having a conversation just the other day and mentioned this idea to someone. I wonder how many years into the future it will be, if ever, that it comes to the point that the people who wish to buy the typical (empty calorie, bad fat, preservative laden, etc.) American foods will have to drive many miles to search out a "junk food store", or form food co-ops, or special order in the internet etc, and pay a small fortune to purchase these things...hmm...can you just imagine..... :lol: [/color:eb1c2b2c45]

[quote:d3c0ff8d8b="Slknorr"][quote:d3c0ff8d8b="gofish"] Now if only the grocery stores had 95% healthy food instead of the other way around! :lol:[/quote:d3c0ff8d8b] [color=darkred:d3c0ff8d8b]Hi Dennis, Good to know you're lurking here. :) As for grocery stores, at least they're far better than 20-30 yrs ago. In fact during the past couple years they've been changing greatly where I live and now include a large variety of OG foods and foods without dyes, preservatives, hormones, anibiotics, trans fats, etc. One of the big chain gocery stores now even has it's own label of natural and OG foods, from fresh produce to meat and dairy (although I basically don't eat dairy) and the prices are not too bad, either. I was having a conversation just the other day and mentioned this idea to someone. I wonder how many years into the future it will be, if ever, that it comes to the point that the people who wish to buy the typical (empty calorie, bad fat, preservative laden, etc.) American foods will have to drive many miles to search out a "junk food store", or form food co-ops, or special order in the internet etc, and pay a small fortune to purchase these things...hmm...can you just imagine..... :lol: [/color:d3c0ff8d8b][/quote:d3c0ff8d8b] Sue, Our stores here have also started to carry OG etc. foods. That is why they have gone up to the 5% mark :lol: I have had that same daydream about it being hard to find junk food. I have a saying that I use a lot: Lack of opportunity is 90% of willpower. If it is inconvenient to get "convenience foods" people will eat the good stuff instead. At home we only have the good stuff available, so it is really hard to eat bad 8)