Can't believable its been over two years since I have written on this blog. Just wanted to share a link to my talented friend Nate Miyaki eBook "The fat loss consultant"
Nate has been training for over 10 years and has worked with a wide
variety of clientele. His book is one of the most comprehensive nutrition product specifically written for busy professionals that need help losing fat and improving their health. If your trying to loose body-fat or just find a practical nutrition plan that matches your busy life, I highly recommend this book.
Monday, June 25, 2012
Friday, December 3, 2010
Ok how did you do? Hopefully you obtained your weight, height ( in inches), wrist circumference and activity level. After that you entered your information into the body fat calculator and figured out your protein requirements unique to you.
I will use myself as an example so you can see the progression. Lets get started, the fist thing I did was take my measurements. I weighed in at 167lbs, my wrist circumference is 7’’, my waist circumference is 34’’ my height is 67’’ my activity level is active. Again here’s the link () , let’s plug in my numbers:
http://www.zonediet.com/Tools/Calculators/tabid/159/Default.aspx
Body Fat %: 16
Body Fat Weight (lbs): 26
Lean Body Mass (lbs): 139
Daily Protein Requirement (g): 111
# of Blocks of Protein: 16
# of Blocks of Carbohydrate: 16
# of Blocks of Fat: 16
So what does this all mean? Simply put, with my current actively level and body fat, for me to optimize performance, lean out (lose fat, gain muscle) and I need 111grams of protein a day. to make this simple, the Zone takes your protein requirements and puts them into blocks. These blocks of protein will then be spread out through the day. Not everyone will have the same protein requirements, so each diet will look a little different. Because I require 16 blocks of protein I will also need 16 blocks of carbohydrates and 16 blocks of fat.
Again, a block is just a unit of measure used to help you make balanced meals. Instead of always calculating how many grams of protein and carbs there are in each food you eat, the zone gives you lists of foods that will give you the correct amount of blocks. If you like numbers, here is the break down of how it works.
7 grams of protein = 1block of protein
9 grams of carbohydrate = 1 block of carbohydrate
1.5 grams of fat = 1 block of fat
This “block chart” is a just a tool
for making balanced meals. just
choose 1 item from the protein list, 1
item from the carbohydrate list, and 1
item from the fat list to compose a 1
block meal. Or choose 2 items from
each column to compose a 2 block
meal, etc.
Here is a sample 4 block meal:
Tuna salad
4 oz. canned tuna (4 blocks of protein)
large mixed green salad( 3cups of lettuce, 1/2 green pepper, 1 tomato) (1 block of carbohydrate
1/2 cup of black beans ( 2 blocks of carbohydrate)
1/4 cup of hummus (1 block of carbohydrate)
1 teaspoon olive oil (3 blocks of fat)
1 tbsp of avocado ( 1 block of fat)
balsamic vinegar to taste ( free food)
As you can see this is an easy meal to prepare and gives me 4 blocks of all macronutrients. Once you figure out your block requirement all you have to do is spread your meals out through the day and pick the appropriate amount to eat at each meal.
Most guys average about 16 blocks a day. A typical day will look like this:
Breakfast 7am Snack 10am Lunch 1pm
4 block protein 1 block protein 4 block protein
4 block carbohydrate 1 block carbohydrate 4 block carbohydrate
4 block fat 1 block fat 4 block fat
Snack 4pm Dinner 7pm Bedtime snack 10pm
1 block protein 4 block protein 2 block protein
1 block carbohydrate 4 block carbohydrate 2 block carbohydrate
1 block fat 4 block fat 2 block fat
That is not a bad amount of food, you never feel to hungry because you are eating every 3-5 hours. Try experimenting with different meal times and different foods, the possibilities are endless. Below I will give a Zone food guide. Use this reference to build your own meals. If you absolutely hate the idea of building your own meal I also will include block meals that are already calculated for your requirements.
Each food in the following list = 1block. most meals will be between 3-4 blocks of protein , carbohydrate and fat per meal (each protein block contains 7 grams of protein and each carbohydrate contains 9 grams of carbohydrate.)
Unfortunately I could not upload the food chart I designed for you.
The rest of this blog, zone food guide and some sample meals can be found on the link below.
http://www.scribd.com/doc/44615457/The-Zone-Diethttp://www.scribd.com/doc/44615457/The-Zone-Diet
I will use myself as an example so you can see the progression. Lets get started, the fist thing I did was take my measurements. I weighed in at 167lbs, my wrist circumference is 7’’, my waist circumference is 34’’ my height is 67’’ my activity level is active. Again here’s the link () , let’s plug in my numbers:
http://www.zonediet.com/Tools/Calculators/tabid/159/Default.aspx
Body Fat %: 16
Body Fat Weight (lbs): 26
Lean Body Mass (lbs): 139
Daily Protein Requirement (g): 111
# of Blocks of Protein: 16
# of Blocks of Carbohydrate: 16
# of Blocks of Fat: 16
So what does this all mean? Simply put, with my current actively level and body fat, for me to optimize performance, lean out (lose fat, gain muscle) and I need 111grams of protein a day. to make this simple, the Zone takes your protein requirements and puts them into blocks. These blocks of protein will then be spread out through the day. Not everyone will have the same protein requirements, so each diet will look a little different. Because I require 16 blocks of protein I will also need 16 blocks of carbohydrates and 16 blocks of fat.
Again, a block is just a unit of measure used to help you make balanced meals. Instead of always calculating how many grams of protein and carbs there are in each food you eat, the zone gives you lists of foods that will give you the correct amount of blocks. If you like numbers, here is the break down of how it works.
7 grams of protein = 1block of protein
9 grams of carbohydrate = 1 block of carbohydrate
1.5 grams of fat = 1 block of fat
This “block chart” is a just a tool
for making balanced meals. just
choose 1 item from the protein list, 1
item from the carbohydrate list, and 1
item from the fat list to compose a 1
block meal. Or choose 2 items from
each column to compose a 2 block
meal, etc.
Here is a sample 4 block meal:
Tuna salad
4 oz. canned tuna (4 blocks of protein)
large mixed green salad( 3cups of lettuce, 1/2 green pepper, 1 tomato) (1 block of carbohydrate
1/2 cup of black beans ( 2 blocks of carbohydrate)
1/4 cup of hummus (1 block of carbohydrate)
1 teaspoon olive oil (3 blocks of fat)
1 tbsp of avocado ( 1 block of fat)
balsamic vinegar to taste ( free food)
As you can see this is an easy meal to prepare and gives me 4 blocks of all macronutrients. Once you figure out your block requirement all you have to do is spread your meals out through the day and pick the appropriate amount to eat at each meal.
Most guys average about 16 blocks a day. A typical day will look like this:
Breakfast 7am Snack 10am Lunch 1pm
4 block protein 1 block protein 4 block protein
4 block carbohydrate 1 block carbohydrate 4 block carbohydrate
4 block fat 1 block fat 4 block fat
Snack 4pm Dinner 7pm Bedtime snack 10pm
1 block protein 4 block protein 2 block protein
1 block carbohydrate 4 block carbohydrate 2 block carbohydrate
1 block fat 4 block fat 2 block fat
That is not a bad amount of food, you never feel to hungry because you are eating every 3-5 hours. Try experimenting with different meal times and different foods, the possibilities are endless. Below I will give a Zone food guide. Use this reference to build your own meals. If you absolutely hate the idea of building your own meal I also will include block meals that are already calculated for your requirements.
Each food in the following list = 1block. most meals will be between 3-4 blocks of protein , carbohydrate and fat per meal (each protein block contains 7 grams of protein and each carbohydrate contains 9 grams of carbohydrate.)
Unfortunately I could not upload the food chart I designed for you.
The rest of this blog, zone food guide and some sample meals can be found on the link below.
http://www.scribd.com/doc/44615457/The-Zone-Diethttp://www.scribd.com/doc/44615457/The-Zone-Diet
Thursday, December 2, 2010
first nutrtion plan
Well it's been two weeks since I have been on The Zone diet and I have to admit that this diet although tough to follow works extremely well. I will break down the basics of this diet plan for you and include some links to help you get started.
For the last eight years I have tried many approaches to my diet, Ask any friend, client or family member, if I watch what I eat and they will tell you I am an extremest. My first attempts at modifying my diet started when I got back into lifting weights. I remember buying big tubs of protein powder and creatine and trying to eat as much protein as i could handle, hoping I would gain muscle and loss fat.
The next approach I took was when I got hired as a trainer at Crunch Fitness. This was the no carb all protein diet. I remember my first mentors telling me how to get "ripped" by eating lots of red meat, tuna chicken and of course wash it down with a turbo tea, red-line chaser ( this is like drinking 10 redbulls)
Finally after many years of disappointing results I purchased my first Nutrition plan, Burn the Fat Feed the Muscle.( http://www.burnthefat.com/index1.html ) This was the first time I read about the importance of macronutrients and how do distribute them throughout your diet. This great book changed the way I looked at food and educated me on many concepts I use and teach today.
The Zone Diet uses a lot of the same principles, frequent meals, food combination, proper hydration, and most important a strict adherence to the prescribed macronutrients. The difference lies in the type of carbohydrates you will be consuming. The Zone is not a Carbohydrate free diet, but instead a balanced plan focusing on " desirable Carbohydrates" These usually consists of low glycemic index carbohydrates such as, leafy greens, vegetables and most fruits. The Zone diet prescribes 40/30/30 macronutrients, that is 40% carbohydrates, 30% protein and 30% fat
Lets get started.
The first step on the Zone diet is to figure out how much protein you will need each day. From that calculation it will be easy to figure out how many carbohydrates and fats you should consume.
To make this simple I will include a link to The Zone web site where you can use their online calculator. (you may need to register, but it's free) All you will need is a measuring tape, your height in inches, your activity level and a scale. here's the link http://www.zonediet.com/Default.aspx
go to tools then the calculator.
Once you figure out your body fat it will give you the recommended "blocks of protein, carbohydrates and fats you should eat each day. I will include a list of "desirable" foods and how much equals a block but if you search the site you can find sample menus, food lists and other resources.
To summarize the diet for you:
I will post a list of recommended food groups soon, for now figure out your protein requirements, have fun getting started, play around and make some mistakes.
For the last eight years I have tried many approaches to my diet, Ask any friend, client or family member, if I watch what I eat and they will tell you I am an extremest. My first attempts at modifying my diet started when I got back into lifting weights. I remember buying big tubs of protein powder and creatine and trying to eat as much protein as i could handle, hoping I would gain muscle and loss fat.
The next approach I took was when I got hired as a trainer at Crunch Fitness. This was the no carb all protein diet. I remember my first mentors telling me how to get "ripped" by eating lots of red meat, tuna chicken and of course wash it down with a turbo tea, red-line chaser ( this is like drinking 10 redbulls)
Finally after many years of disappointing results I purchased my first Nutrition plan, Burn the Fat Feed the Muscle.( http://www.burnthefat.com/index1.html ) This was the first time I read about the importance of macronutrients and how do distribute them throughout your diet. This great book changed the way I looked at food and educated me on many concepts I use and teach today.
The Zone Diet uses a lot of the same principles, frequent meals, food combination, proper hydration, and most important a strict adherence to the prescribed macronutrients. The difference lies in the type of carbohydrates you will be consuming. The Zone is not a Carbohydrate free diet, but instead a balanced plan focusing on " desirable Carbohydrates" These usually consists of low glycemic index carbohydrates such as, leafy greens, vegetables and most fruits. The Zone diet prescribes 40/30/30 macronutrients, that is 40% carbohydrates, 30% protein and 30% fat
Lets get started.
The first step on the Zone diet is to figure out how much protein you will need each day. From that calculation it will be easy to figure out how many carbohydrates and fats you should consume.
To make this simple I will include a link to The Zone web site where you can use their online calculator. (you may need to register, but it's free) All you will need is a measuring tape, your height in inches, your activity level and a scale. here's the link http://www.zonediet.com/Default.aspx
go to tools then the calculator.
Once you figure out your body fat it will give you the recommended "blocks of protein, carbohydrates and fats you should eat each day. I will include a list of "desirable" foods and how much equals a block but if you search the site you can find sample menus, food lists and other resources.
To summarize the diet for you:
- Eat five times a day, 3 meals and 2 snacks. never go longer then 5 hours without a meal or snack
- Distribute the amount of protein carbs and fats throughout the day.
- Always match your blocks of food evenly. For example 3protein 3 carbohydrate 3 fats for breakfast
- Make sure you always food combine. Every meal and snack should include a protein carbohydrate and a fat
- Use lean low fat proteins such as chicken breast, turkey breast, tuna, egg whites......
- Try to minimize complex carbohydrates and stick with low glycemic index carbs such as salad, vegetables, fruits and legumes
- Use monounsaturated fats at each meal. such as, olive oil, walnuts, avocado, almonds...
- Drink 8oz of water at each meal
- Never eat more then 6 blocks at any meal or snack
I will post a list of recommended food groups soon, for now figure out your protein requirements, have fun getting started, play around and make some mistakes.
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