I’ve been on the "body builder diet"(high carb ( Posta,rice) and protein, just about nothing else regularly) for 3 years now and I’m use to weighing and measuring my food. I was looking for a way to improve my WODs and was directed to the Zone. I’ve been reading and I understand the zone diet. I am sold that it is way healthier then what I am doing as of now.

My only problem is I don’t understand the BLOCK thing. I’m 6 foot 185 w/ 32 inch waist and about 9%. It says I should eat 19 protein,19 carb and 19 fat. How do I know if I’m eating 19 of each?

Good question.
1 block of Protein is food (pre-cooked) that contains 7g of Protein.
1 block of Carbohydrates is food that contains 9g of Net Carbohydrates.
Net Carbohydrates is the Carb listing on label minus the total Fiber (both soluble and insoluble).
1 block of Fat is 3g; however, where food is not labeled:
...a.) Use Fat at 3g per block with completely Fat-Free protein sources.
...b.) Use Fat at 1.5g per block with Lo-Fat protein sources, as most protein has some Fat.
...c.) Where food is labeled in your entire meal, add enough Fat to equate to 3g per each block of Protein.

Other caveats:
Do not count protein in any most carb sources such as grains, except for Soy. It is bound up and not useable/available.

Most Protein sources like meats, cheese -- 1 block, 7g is about 1 oz by weight (pre-cooked).
Some Fish as protein source -- 1 block, 7g is about 1.5 oz by weight (pre-cooked).
Cooked protein foods (meats) weight is 75%.

For example, 4oz of lean meat pre-cooked is 4 blocks of Protein.
Cooked, weigh at about 75% or 3oz.
(Liquids lost during cooking reduces weight.)

It is not exact/same for everyone. You will eventually adjust Fat and Carbs to match your unique needs to stay "ZONEd".

thank you for your responce, it is very helpful.

just a couple more questions.

how many times a day and how often should i eat.
what should i ear 30 min before my WOD?

Tony, for a more block info you can refer to the Zone Food Blocks tab in Quick Start Guide; link at right in HELPFUL TOOLS).

I'm sure John will probably reply to the rest of you questions too. Until then, here's some additional info. You can spread the blocks however if works best for you as long as you follow the Zone rules (refer to the Basic Zone Rules tab in Quick Start Guide). With the 19 block daily requirement, you wouldn't want to eat more than 5 completely balanced blocks in a meal (that's 5 P, plus 5 C, plus 5 F) Yes, try to work in a snack or meal before and after your workout so you'll stay in the Zone.

Im confused iro protein blocks. If I want 3 blocks of protein (ie 21g protein)- I would but roughly 3oz chicken breast raw and cook it. This would still give me 21g protein right?
I cook most of my own food so Id need to understand this from the raw form.
Same goes for vegies... I see Dr Sears almost halves the amount of carbs for cooked vegies versus raw vegies. eg 1/2 cup cooked onions= 1 cup raw onions=1 carb block. Is this a general rule because it seems to appear so for most vegies?
as for cooked....does this include steaming?

Alexia, yes, you understand correctly about chicken. It still contains the amount of protein you need even after you cook it. The weigth lessens with cooking due to moisture evaporation as it cooks.

Simply use the raw carb measurements you will have the correct amount of carb grams even after it is cooked.

oh i feel so silly, thank you?! so thisll be the same for vegeis then too...the raw amount is almost double beause they vegies lose alot of water when cooked! but then what about steamed vegeies? they dont seem to lose as much water as cooking vegies? they appear only about 25percent smaller than the raw vegies. how would one judge this?

You're welcome! The amount of shrinkage will differ depending on the veggie. Just use either the cooked or raw block lists for veggies, depending on which type you're using. It will be impossible to eat too many low density veggies (they won't take you out of the Zone). To make it even easier you could do the Zone with the plate method and there would be no need to pay attention to block amounts. It's the way I lost all the weight.

okay thanks. did u ever experience kidney stones/urnary tract infections/yeast infections throughout any of the weight loss period?

I have not. Lost 35 pounds in first 5 months (Apr-Oct 2002),and remaining 15 pounds over next several months. Drink plenty of water. Forget eight 8oz per day. Should be 1/2 of your body weight in oz of water per day. So 180 pounds (for example) should be 90oz of good ole water per day.

Alexia, you're welcome. No, I didn't have any of those.

I am so confused, I don't understand any of this:(

There are three ways to Zone balance your meals/snacks for hormonal control.
At-a-Glance, 1-2-3 method, and/or Block method.
.
At-a-Glance (Sue used for several years):
1/3 plate good quality low fat Protein.
2/3 plate low-glycemic favorable vegetables or some fruits.
A Dash of good healthy monounstaurated fat.
.
Zone 1-2-3:
For every 3 grams of carbohydrates there should be 2 grams of protein and 1 gram of fat.
Subtract the fiber in the carbohydrates.
.
Zone Blocks
1 block = ...
7 grams Protein
9 grams net Carbs (minus the fiber)
1.5 grams of Fat (2 blocks per 7 grams Protein)
.
You can go to this link for more explanation/information:
http://www.zonediet.com/tools/zone-classic
OR Click: TOOLS >> Zone Classic

Here is the LINK to the ZONE Food Block Guide:
.
http://www.zonediet.com/portals/0/r..._guide.pdf

Yes, I've been using Zone At-a-Glance for mist of the 18 years I've been in the Zone.

I have been using the block method for the majority of my zoning. It helped me in the beginning to get a good idea of what a Zone meal looked like. I used to have the food guide posted right on my refrigerator door, but mostly I don't need to refer to it anymore. Using the Block method also helps me to keep my portion sizes "true", as sometimes my portions grow or shrink if I am just eyeballing it.

Of course, there are always going to be situations in which it will be helpful to eyeball things, so learing that is also useful.

If you need any help using the Block method, just ask and I am sure many of us are happy to help.

I'm a long-time zoner, on and off, always returning to the zone bez it's the only diet that really works for me. For me, I tend toward the block method, measuring veggies and protein. But I use the eyeball method too when I know the food well. I think the eyeball method makes the best sense for starting out though, because it's a lot less work for the new zoner. And one does have to stick to low-density veggies, etc.

How are you Jena? Are you getting less confused? I use the block method but I am more familiar with oz more than grams... I also use the mastering zone book. I think it does help a lot when I am not sure for quantities.. This is book is my diet bible.. And I also use the eyes ball method, kind of.. I don't measure lettuce for example and don't count the little green onions I put in it.. I just count the tomatoe and fruits. So I might not be exact with blocks sometimes but it i all right... How many blocks are you allowed a day? Do you know or are u using the plate method? Keep posting it will help you but it helps all of us, especially me who is just starting again..

[quote]
Posted By Jena on 06 Aug 2012 02:43 AM
I am so confused, I don't understand any of this:(
[/quote]



Jena


"Mastering the Zone " is an excellent choice; MTZ has it all.

I have had great success with another one of Dr Sears's books entitled "A Week In The Zone". I often recommend this to Doctors and Health Clubs. It is a step by step, walk through of a week of living in the Zone.

Let me explain why I have had great success with this particular book: It will guide you day to day, meal to meal. It has menu's, recipes and information and teaches as you go. I recommend you follow the book to the letter for two weeks, mixing up the recipes the 2nd week. After that you should be on cruise control.

I have read alot over the last few days on these pages about block method, eye method and a mix of both. If you follow " A Week in the Zone" you are going to be doing both. But as you go you will start to be abale to not measure and you will develope a feel and eye for what is a block, size, portion etc etc.

The vast majority of veteran Zoners use the Zone at a Glance method ... http://www.zonediet.com/tools/zone-classic ...and a great suggestion is to check yourself now and again and get out the scale.

Maybe the most important thing of all is this truly is a life style more then a "Diet" Dr Sears is often quoted " the word diet comes from the ancient Greek phrase “way of life”. A diet is not a short-term plan to fit into a swimsuit, but rather it is a way of life to reach a lifetime goal, like a longer and better life. "

Nice advice from the techie! I whole-heartedly agree that MASTERING THE ZONE is one of the best books out there... I don't personally have a copy of A WEEK IN THE ZONE, but have heard that this is also a great starter book.

I have a week in the Zone, in paperback. It was such a good deal, about $6 or $7 USA, that several years ago, I purchased a few, and gave them out when folks asked how I lost all my weight and what i did. I gave them a short explanation, and if they wanted to know more, I just gave them a copy of "A Week in the Zone".

I haven't read through all the responses, but will just add that I find the whole "block" approach really unnecessary and confusing--much easier just to calculate the protein to carb ratio of anything you eat. That way, it's also easy to fine tune, so when I'm feeling carb deprived, I move the ratio closer to .6; when I need more protein, move ratio closer to 1.0. (And for fat, just figure on needing around half the amount of protein in fat by grams. Again, can vary this based on current needs.)

As an example, today I wanted to add some whey protein to some chocolate milk. I just subtract the fiber grams from total carb grams of the chocolate milk. Then multiply times 3/4 to figure how much protein is needed. Subtract out the protein already in the milk and there's my answer for how many grams of protein I need from the whey... Very easy (and was quite delicious as well.).

However, good carb selection is always important. fitting everything into the zone ratio may look good on paper, bit rating unfavotable carbs will not get you in the zone.

Yes, I agree, but just take that as a given.

Also, if you are doing "raw calculations," you know if the fat percentage goes above 30%, which can help mitigate some of the negative affects of high GI carbs (e.g., I make homemade frozen yogurt with whey powder--most of carbs come from cane sugar but it still feels zone friendly because of all the fat.)

I'd like to see your "recipe" - though I won't try it by using sugar ....