In addition, it could also be what Tech refers to as your "regular prescription" since you've been eating this way for some time, except of the 3 additional F blocks, have been losing stored fat little by little and not experiencing any hunger. You could also add only 1 or 2 extra F blocks, of none if you prefer, but since you are activly exercisign daily they will be helping to support your energy needs. It all depends on your response, which you'd judge based on judging hunger 4 hours after meal, mental clarity, energy levels and a stable or increasing LBM.

I am going to try this for about a month and see what happens.

Any idea's on what I can eat for my carbs? I was using fruit, I took them out of plan. The problem I have is that I am not much of
a vegetable person. I will put down broccoli, cauliflower, green beans, but do not like very much. The carbs are very hard to fill
my requirements.

Bob

You might like to try salsa (there are literally tons of varieties) tomato sauce, hummus, chickpeas (green beans and chickpeas sauteed in olive oil with a little and garlic powder for seasonings ), fennel, artichoke hearts (in the can/jar, prefereably not marinated in oil), and zucchini. Use seasonings, olive oil, and sauces containaing Zone favorable ingredients to make veggies more tasty. Meal salads made with the veggies you like also a good option. Spinach salads are nice, too. For more veggie ideas you could check out the Classic Zone and the Zone fast recipes on this site, the recipes in Zoen books and the links to my meal/recipe photos in my signature below. I also have a lots of veggie meals pictured in my "Food" photo album on Facebook (Sue Knorr). Truth be told, I used to hate veggies. I love them now!

Bob, there are lots of creative ways to get your veggie carbs without a lot of volume.

Many people use beans for one of their carb blocks. You would not want to have an entire meal of beans, as they are a more dense carbohydrate, but this is fine to do perhaps once per day or so.

Another suggestion, using tomato-based sauces on your veggies. An example, I stir-fry a combination of zucchini, mushroom and onion, then add some tomato sauce. Adds flavor to the veggies and is a low-volume favorable carbohydrate (just be careful to look at the ingredients on labels).

Salsa also makes a nice addition for flavoring up veggies. I enjoy a salad where I use the salsa as a dressing.

How about preparing your veggies in different ways? Some people prefer veggies cooked, while others prefer them raw. As for me, it depends on the veggie. I don't like raw onion, but love it sauteed. Green peppers, I like them raw but not so much cooked.

I recently posted a recipe for Shepherd's Pie, using cauliflower as a substitute for mashed potatoes. There are lots of ways to accomplish this, but this is just another example of preparing veggies in a different way, which adds a whole new twist on it.

How about trying some new veggies? I will admit, when I first started the Zone, my veggie selection was quite narrow. Since that time, I have tried veggies that I have never had before and realized that I really like them! A few examples, I had never eaten eggplant, artichokes, or spaghetti squash, along with many of the greens like collard greens, turnip greens, swiss chard. Again, especially with the greens that I mentioned, it all depends on how they are prepared.

Thanks, I already cover me veggies with a timato based sauces. I just have to learn to eat other veggies, it won't be easy.

I have another question, I count grams as well as blocks, my problem is, if you look on a lable and take the values, than
you go to any number of different web pages and call up the nutrition value of the same product, you will get any number
of different values. Is there any one web page that has the correct values?

Bob

This is a good examp. of my last post

all natural almonds on the pkg. for 100 grams 2c 30f 12p
on one nutrition web pg for 100 grams 10c 49f 21p
yet another web pg for 100 grams 0c 93f 23p

I removed all the fiber values from the carb values in each examp.

of the three examp. how do I know the correct one?

Bob

I follow Pete Pfitzinger's "Advanced Marathoning" book for training. I'm training for a half marathon in January and a full in March.

This week is:

M: 8 miles with 10x100 m strides
T: 5 mile recovery (9ish pace)
W: Taught 60 min. Spin, lifted weights/core
T: 9 miles, 9:20is pace
F: 4-5 miles
S: 14 miles
Sun: Off

Bob,
I use the information on the package as the most accurate information. Web sites usually gather the data and base it on an average.

Bob, Believe it or not all thoses choices could be prepared differently giving you the different values. Take the information from the manufacturer of the product you are using.

Ok I know that it has only been a week that I have been on the 15c 31f 19p plan, I put on 1 lb. and
I am having a hard time eating all I am scheduled to eat. I am not hungry, I am stuffed, I have also lost energy.
by about 3 pm It is like the bottom drops out of my energy, this has happened for the last three days. With the old plan of
14c 18f 18p, I could go all day and not have this feeling. I will give it one more week to see if there is any changes.

Bob

Bob, one possibility could be that you're overestimating your activity level, which results in eating too much. I'd say go back to the 18 block day you were doing previously.

If you want my input, I would suggest dropping the fat back down to 19 blocks, keep the protein at 19 blocks, and do whatever you are comfortable doing with the carbs.

Manday, 30 min of speed bike cardio, 6 sets of abdominal knee lifts, Pull duwn crunch, and incline twist while holding a 25 lb. weight.
6 sets 25 reps.

Tuesday, 30 min speed bike cardio, 9 different back and triceps weight lifting workouts 3 sets 15 reps this is about a two hour work out.

Wednesday,30 min of speed bike cardio, 6 sets of abdominal knee lifts, Pull duwn crunch, and incline twist while holding a 25 lb. weight.
6 sets 25 reps.

Thursday, 30 min of speed bike cardio, 6 sets of abdominal knee lifts, Pull duwn crunch, and incline twist while holding a 25 lb. weight.
6 sets 25 reps. and 8 different chest weight lifting workouts 3 sets 15 reps this is about 2.5 hour workout.

Friday, 30 min of speed bike cardio, 6 sets of abdominal knee lifts, Pull duwn crunch, and incline twist while holding a 25 lb. weight.
6 sets 25 reps. and 6 different bicep weight lifting workouts 3 sets 15 reps this is about a 2 hour workout.

Saturday Off day

Sunday, 5 Sholder and 7 leg and hamstring weight lifting workouts 3 sets 15 reps

I am retired, so other than the above workout schedule I just live and do daily type stuff, I am 68 years old, I listed my
activity level as active. Is that to high?

Bob

Bob,

I don't think you have overestimated your activity level. From what you have posted, your workouts are "active". You didn't mention if you were getting your heart rate into a good range when doing the cardio portion, but I am assuming that you are. I would suggest altering your strength-building so that you are not working the same muscles on consecutive days.

A rating of "active" doesn't necessarily mean that you are continuously moving throughout the day. The "active" designation refers mainly to your exercise regimen, and the rest of your day would be covered under your basal activity. My guess is that most people who are actively exercising are not sitting around doing nothing for the rest of the day... most people are finding reasons to move around.


My recommendation (and I posted this before) is to drop the EXTRA fat, as I am thinking that the added fat may be contributing to your weight gain. Another thought is that perhaps you are putting a stress on your body by doing the consecutive workouts, so altering your strength-building may help. You could also try pushing the cardio portion to 45 min on the days that you aren't doing as much with the strength-building. Even on your "rest day", you could still do some cycling and just skip the strength-building altogether.

If you were more comfortable with the previous 18-block regimen, and you want to go back to it, I think that is fine, as well. To me, it sounded like you were having success with it, anyway, and had good energy. But, if your stats point to a 19-block plan, I would suggest trying it without the extra fat, and see if that helps some.

As for your energy level, likely due to the added calories, but you could also take a look back at what you have been eating, just to be sure that you are not consuming too many of the higher-density carbohydrates.

Most of my carbs come from cauliflour, artichoke, broccoli, cucumber, tomato, and asparagus. I have stopped eating fruit
for my carbs. I have just started to increase my cardio to 55 min from 30 min. I am going to stay with this one more week,
and than if I am having the same results, than I will drop the extra fat and go with 19p 19f 15c. I will keep you posted with
the results.

Thanks
Bob

Sounds like a plan, Bob!

From your description, doesn't sound like the mixture of carbs was the problem, so I figure that things got out of whack with the added fat, which resulted in increased calories and essentially took you out of the zone (OOZ). Please keep us posted on how you are progressing!

Bob, "active" is not too high.

OK it's been over two weeks on the 19p 31f 15c. No weight loss or change in body inches. As mater of fact I gained
2 lbs. So I am now going to try going in the other direction 17p 17f 14c the reason for this plan, prior to the 19p 31f 15c,
I was on 18p 18f 14c. If nothing changes with the 17p 17f 14c plan than I don't know what to do next other than going
back to my original plan of 18p 18f 14c. What do you all think?

Bob

My opinion, I think you should at least try 19p 19f 15c for a few weeks. I really feel that 31F is probably the reason why you are not losing, you are probably just getting too many calories. So, leave the protein and the carbs alone, and drop the fat down. Try that for a few weeks.

The interesting thing is that I have only ave. 1650 cal. per day while being on the 19p 31f 15c plan. I was told that I am not eating back
the cal. that I burn during my workouts. If I am taking in 1650 cal. and burning lets say 500 cal. from workouts than my cal. count
should go up to 2150 for the day. Is that correct? and how do you calculate the cal. burned for workouts? I am getting so many inputs
on what the problem is I am not sure what to do. Being active is not the basis laid down for consumption of fat-full diet. I am not sure
what this is telling me.

Bob

Bob, most of the discussion you'll find re calories burned refers to a person who is burning carbohydrate to produce ATP. ATP is the chemical that drives each muscle contaction, it's basically your energy. More ATP is produced from a calorie of fat than a calorie of carbohydrate. In the Zone you are burning fat to produce ATP, and you will require less calories than a person bunring carbohydrate to produce ATP.

So if I am burning carbs because I am producing ATP due to my workout activity, and being in the Zone, I am burning fat to produce ATP
I would have thought that by being on the 19p 15c 31f plan, I would have had lots of energy. When I was on that plan I felt like my energy level
fell off fast during the day. When I was on the 18p 14c 18f I felt great energy till I went to bed. The problem was that weight did not change.
Being on the 19p 15c 31f I gained 2 lbs. ?????

Bob

You're not "burning carbs because I am producing ATP. Everyone produces ATP to drive every muscle contraction in the body. ATP can be produced from carbohydrates or from fat. It probably means the 18/14/18 balance was a more appropriate for you, as long as you were not losing LBM. Too many calories, even if Zone balanced for your specific needs, and insulin levels will become elevated enough to take you out of the Zone. There could also be other reasons for your lack of energy.

Hello All,

This is my first time on any sort of forum or blog, but I've read most of your posts and I like what I'm seeing. I did the Zone religiously for about 4 months, and when I say religiously I mean it. I cut out all negative or non-favorable foods from my diet, started with Fish Oil, had the Zone shakes and even the Zone bars. I didn't lose any weight, but I lost a few inches. My doctor...who is a Zone certified trainer....told me to completely elimated weight training from my routine and just stick to straight cardio for 1 hour a day. This was the hardest change for me as I have been an athlete all my life and really enjoyed plyometrics and weight training. After 4 months of living this lifestyle I became very frustrated because my clothes all became tighter and I wasn't seeing the improvements I thought I should see with being on such a rigorous diet. I've recently decided to start weight training again and I've tweaked my diet a bit. I originally started out at 16 blocks and most recently have been eatin 13 maximum. I have seen some improvements in my legs and upper body, but my stomach seems to be gaining or retaining fat and it is so frustrating. I have added dairy back into my diet....6 oz of non fat greek yougurt and 1 oz of cheese a day. Breakfast is 4 eggs whites, one piece of whole grain bread and a swipe of natual peanut butter equaling 2 blocks....snack is 1 plain rice cake 1 swipe of peanut butter and 1 oz low fat cheese equaling 1 block....lunch is a lean meat (chicken or ground turkey) with fruit and nuts equaling 3 blocks...snack is 6 ozs of nonfat greek yougurt with almond slivers and some aqave nectar eqauling 1 block....dinner has been lean meat salad or veggies fruit and nuts equaling 3 or 4 blocks....snack has been lean meat fruit and nuts equaling 1 block. I am at a standstill and I need help. I cheat only once a week. Have no caffiene. Drink only water. I've stopped the Zone shakes (they weren't filling enough). I'm not sure where to go from here!

You are eatling unfavourable carbs: whole grain bread, rice cakes, agave nectar. Try to eliminate these. Not sure what fruits you eat but best is to reduce them in favour of veggies, and if you want any fruits - use berries only