Through working out with the crossfit program I found myself improving my nutrition as well. Primarily I stick to the "perimeter" of the grocery store eating vegetables and leans meats and all that. Lately I have been more interested in creating zone meals in addition to the ones I make from this wonderful site, but I can’t seem to wrap my mind around grams (I am a label reader) and blocks. I have tried looking through the topics and found a few answer but I was hoping some one could answer my question more directly.

Thanks!

-Tony.

PS once this is answered, how do I go about getting block sizes for my fresh vegetables?

First of all, you definitely have the right idea on grocery shopping! Shopping the perimeter of the grocery store is one of the keys in choosing zone favorable foods.

I wasn't really sure exactly what your question is, but I think I know what you are asking. If I haven't answered it, please let me know!

A block of carb = 9 grams
A block of protein = 7 grams
A block of fat = 3 grams

If you are using grams, then a snack would be 9-7-3 (grams, listed as carb-protein-fat), a 3 block meal would be 27-21-9 (grams), and a 4 block meal would be 36-28-12 (grams). If you are using fresh veggies, and you don't have a nutrition label, you can look up # grams on a nutrition data website. I often use www.nutritiondata.com. When you see the total grams of carb listed, remember to subtract off the carb to get the net grams of insulin-stimulating carbohydrate.

If you are using blocks, then you will need the food block guide. Have you found it on this site? It is found under the "eating" tab above, then under "quick start". Using that list, it should be easier to use the fresh veggies to compose meals.

A snack is 1 carb block, 1 protein block, and 1 fat block. A 4 block meal is 4 carb blocks, 4 protein blocks, and 4 fat blocks. Just select items from the list and create your own meals!

One quick note about fat, which tends to be a bit confusing at first: a block of fat is 3 grams, but the block list has it listed as 1.5 grams per block. This is because when the block system is used, it is assumed that there is some hidden fat in the protein (approximately 1.5 grams of hidden fat per LEAN protein block). Therefore, if you use a fat free protein, then you should double the fat block, so that you will get adequate fat, 3 grams per block.

Hopefully, I answered your question, please let me know if I didn't quite hit it!

Thanks a lot it did answer a lot of my questions.

One more though, meat portions? I usually just use the size of my palm keeping in mind how thick the meat is. How would this fit into block(s)? For example, last night i had a piece of chicken about this size and that was it for my protein.

Tony, for block amounts go to this page and click on the "Zone Food Blocks" tab: http://www.zonediet.com/EATING/Quic...fault.aspx

I seen that earlier, so does that mean the palm size equals out to 4 blocks of protein? or how many? I just want to make sure I'm getting the right amount of protein because I use to eat way too much of it.

The size of your palm is larger than the size of my palm. So, your portion of meat would generally be around 4 blocks, whereas my portion of meat (based on the smaller size of my palm) would be 3 blocks.

Glad I was able to help on your other questions!

Tony, if you eat protein the size of you palm, you won't be getting too much. If you exercise regularly, you might want to use the Body Fat and Block Calculator (found in the "Eating" tab), to be sure you're eating enough protein daily.

Thank you two for your help, the last two post confused me though because they seem to contradict each other. My body fat block calculator informed me to consume about 17 blocks per day. Meat portions confuse me.

You're welcome. The plate method for a man results in 14 blocks a day (3 4-block meals an 2 1-block nsnacks). I think Cranberry meant that a woman's palm is smaller than a man's. Therefore, a woman using the plate method results in a 3 block meal, and a man using it results in a 4 block meal. If you require 17 blocks you coud still use the plate method, and simply add a couple more large snacks a day (would equal about 3 extra blocks in all). If you continue to be confused by meat portions, you migh prefer to eventually swithch to the block method. Either method will keep you in the Zone.

Hi Anthony, sorry if I confused you. What I was getting at was that a woman's palm is smaller, and would result in a size of meat smaller than a man's palm. But, that is ok, because women typically eat 3 block meals, whereas men typically eat 4 block meals.

Now, as you are eating 17 blocks, how are you dividing that all up? If you are still eating 4-block meals, then the palm of your hand should be just fine for estimating the meat portion.

Okay portions are now clear, thanks you two. When thinking about it I usually will have around 4 block meals and am pretty content with that. Should I increase snack size to make up for missed blocks?

Anthony, you could do whatever you want with the snacks, either increase them to 2 blocks, or spread out your 1-block snacks throughout the day. Enjoy!

Tony, yes, increase snack size, or add extra snacks daily, to ensure you get you eat your full protein requirement daily.