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May 2004ISSUE TWENTY-ONEMay 2004Unfortunately, the full benefit ofthe Zone diet is largely limited tothose who have at least at firstweighed and measured their food.Foradecadewe’veexperimented with sizing andportioning strategies that avoidscales, and measuring cups andspoons only to conclude thatnatural variances in caloric intakeand macronutrient compositionwithout measurement are greaterthan the resolution required toturn good performance to great.Life would be much easier for uswere this not so!The “meal plans” and “blockchart” below have been ourmost expedient approach foreliciting the Zone’s best offering inathletes.Meal PlansOur recommendation to “eat meat and vegetables, nuts and seeds, some fruit,little starch, and no sugar” is adequate to the task of preventing the scourges ofdiet-induced disease, but more accurate and precise prescription is necessary tooptimize physical performance.Finely tuned, a good diet will increase energy, sense of well being and acumen,while simultaneously flensing fat and packing on muscle. When properly composedthe right diet can nudge every important quantifiable marker for health in the rightdirection.Diet is critical to optimizing human function and our clinical experience leads us tobelieve that Barry Sears’ “Zone Diet” closely models optimal nutrition.CrossFit’s best performers are Zone eaters. When our second tier athletes committo “strict” adherence to the Zone parameters they generally become top tierperformers quickly. It seems that the Zone diet accelerates and amplifies the effectsof the CrossFit regimen.1Void of theoretical or technicalcontent this portal to soundnutrition still requires some basicarithmetic and weighing andmeasuring portions for the firstweek.Toomanyathletesaftersupposedly reading “Enter theZone” still ask, “So what do I eatfor dinner?” They get meal plansand block charts. We can makethe Zone more complicated orsimpler but not more effective.We encourage everyone toweigh and measure portions forone week because it is supremelyworth the effort, not because it isfun. If you choose to “guestimate”continued page . 10
May 2004Meal Plans“Blocks”What is a Block?A block is a unit of measure used tosimplify the process of making balancedmeals.7 grams of protein 1block of protein9 grams of carbohydrate 1 block ofcarbohydrate1.5 grams of fat 1 block of fat(There is an assumption that there isabout 1.5 grams of fat in each blockof protein, so the total amount of fatneeded per 1 block meal is 3 grams.)When a meal is composed of equalblocks of protein, carbohydrate, and fat,it is 40 % carbohydrate, 30 % proteinand 30% fat.Sample Day Block requirements for small (“4 block”) bohydrate44244Fat44244Choose which body type best fits you to determine your blockrequirement.Breakfast Lunch Snack Dinner SnackTotal daily blocksBody type2222210Small femalePages 3 and 4 list common foods,their macronutrient category (protein,carbohydrate or fat), along with aconversion of measurements to blocks.3313111Medium female3323213Large femaleThis “block chart” is a convenient toolfor making balanced meals. Simplychoose 1 item from the protein list, 1item from the carbohydrate list, and 1item from the fat list to compose a 1block meal. Or choose 2 items fromeach column to compose a 2 blockmeal, etc.4414114Athletic - wellmuscled female4424216Small male5515117Medium male5525219Large maleHere is a sample 4 block meal:4444420X-Large male5535321Hard gainer5545423Large hard gainer5555525Athletic - wellmuscled male4 oz. chicken breast1 artichoke1 cup of steamed vegetables w/24 crushed peanuts1 sliced appleThis meals contains 28 grams of protein,36 grams of carbohydrate, and 12 gramsof fat. It is simpler, though, to think ofit as 4 blocks of protein, 4 blocks ofcarbohydrate, and 4 blocks of fat.2
May 2004Meal PlansBlock ChartProteinien(cooked quantity)chichen breastturkey breastground turkeyvealbeefground beefcanadian baconcorned beefduckhamlambground lambporkground ersalmonsardinesscallopsswordfishshrimptuna steakcanned tunaprotein powderseitansoy burgerssoy sausagespirulina (dried)soy cheesefirm tofusoft tofuwhole eggegg whitesegg substitutecottage cheesecheesefeta cheesericotta cheese1 oz1 oz1 1/2 oz1 oz1 oz1 1/2 oz1 oz1 oz1 1/2 oz1 oz1 oz1 1/2 oz1 oz1 1/2 oz1 1/2 oz1 1/2 oz1 1/2 oz1 1/2 oz1 1/2 oz1 1/2 oz1 1/2 oz1 oz1 1/2 oz1 1/2 oz1 1/2 oz1 1/2 oz1 oz1 oz1 oz1/2 patty2 links1/2 oz1 oz2 oz3 oz1 large2 large1/4 cup1/4 cup1 oz1 1/2 oz2 ozCarbohydrate (cooked)oatmealartichokeasparagusgreen beansbeet greensblack beansbok choybroccolibrussel sproutscabbagecauliflowerchick peascollard greensdill pickleseggplantCarbohydrate (cooked)1/3 cup1 small12 spears1 cup1 1/4 cup1/4 cup3 cups1 1/4 cup3/4 cup1 1/3 cup1 1/4 cup1/4 cup1 1/4 cup3 (3 in)1 1/2 cupfava beanskalekidney beansleekslentilsokraonionssaurkrautspagetti squashspinachswiss chardtomato saucetomatoesyellow squashzucciniCarbohydrate (raw)alfalfa sproutsbean tuce, Iceburglettuce, romainemushroomsonionpeppersradishessalsasnow peasspinachtomatoappleapple sauceapricotsblackberriescantaloupecherriesfruit cocktailblueberries1/3 cup1 1/4 cup1/4 cup1 cup1/4 cup3/4 cup1/2 cup1 cup1 cup1 1/3 cup1 1/4 cup1/2 cup3/4 cup1 1/4 cup1 1/3 cupCarbohydrate (raw)7 1/2 cup3 cups2 cups2 1/4 cups2 cups2 cups1 (9 in)1 head6 cups3 cups2/3 cup1 1/4 cup2 cups1/2 cups3/4 cup4 cups1 cup1/23/8 cup3 small1/2 cup1/471/3 cup1/2 angerinewatermelon1/2 cup1/21/21111/21/211/21/2 cup12/3 cup1 cup12/4 cupCombo Items (quantity)milkyogurt (plain)soybeanssoymilktempeh31 cup1/2 cup1/4 cup1 cup1 1/2 ozFat (quantity)almondsavocadocanola oilmacadamia nutsolivespeanut butterpeanutscashewspeanut oilolive oiltahiniguacomolevegetable oilmayonnaisemayo, lightseseme oilsunflower seedsbacon bitsbutterhalf and halfcream, lightcream cheesesour creamtartar saucelardveg. shortening 31 Tbs1/3 tsp 1 51/2 tsp 6 31/3 tsp1/3 tsp1/3 tsp1/2 Tbs1/3 tsp1/3 tsp1 tsp1/3 tsp1/4 tsp2 1/2 tsp1/3 tsp1 Tbs1/2 tsp1 tsp1 tsp1/2 tsp1/3 tsp1/3 tsp*Note: combo items contain 1block of proteinien and 1 block ofcarbohydrate
May 2004Meal PlansBlock Chart - Unfavorable CarbohydratesCarbohydrate (quantity)Carbohydrate (quantity)Carbohydrate (quantity)VegetablesGrains and BreadsCondimentsAcorn SquashBaked BeansBeetsBlack-eyed peasButternut SquashCooked carrotsCornFrench FriesHubbard squashLima beansParsnipsPeasPinto BeansPotato, boiledPotato, mashedRefried beansSweet Potato, bakedSweet potato, mashedTurnip3/8 cup1/8 cup1/2 cup1/4 cup1/3 cup1/2 cup1/4 cup52/3 cup1/4 cup1/3 (9 in)1/3 cup1/4 cup1/3 cup1/5 cup1/4 cup1/3 (5 in)1/5 cup3/4 cupFruitBananaCranberriesCranberry 1/3 (9 in)1/4 cup4 tsp23/41/2 cup31/3 cup2/3 cup21 TbsFruit JuiceApple juiceCranberry juiceFruit PunchGrape juiceGrapefruit juiceLemon juiceOrange juicePinapple juiceTomato juice1/3 cup1/4 cup1/4 cup1/4 cup3/8 cup1/3 cup3/8 cup1/4 cup3/4 cupBagelBarleyBiscuitBaked PotatoBread crumbsBreadBreadstickBuckwheatBulgur wheatCerealCorn breadCornstarchCroissantCroutonDonutEnglish muffinFlourGranolaGritsMelba toastMuffinsNoodlesInstant oatmealPasta, CookedPasta, high proteinPancakePita breadPopcornRiceRice cakeRoll (hamburger, hot dog)Roll (dinner)Taco shellTortilla (corn)Tortilla (flour)Udon noodlesWaffle41/41Tbs1/41/3 cup1/2 oz1/2 slice11/2 oz1/2 oz1/2 oz1 in24 tsp1/41/2 oz1/41/41 1/2 tsp1/2 oz1/3 cup1/2 oz1/41/4 cup1/2 pkt1/4 cup1/3 cup1/2 (4 in)1/42 cups3 Tbs11/41/211 (6 in)1/2 (6 in)3 Tbs1/2BBQ sauceCatsupCocktail sauceHoneyJelly/jamPlum sauceMolassesPickle (bread and butter)Relish (sweet)Steak sauceBrown sugarGranulated sugarConfectioners sugarMaple syrupTeriyaki sauce2 Tbs2 Tbs2 Tbs1/2 Tbs2 tsp1 1/2 Tbs2 tsp6 slices4 tsp2 Tbs1 1/2 tsp2 tsp1 Tbs2 tsp1 1/2 TbsAlcoholBeerLiqourWine8 oz1 oz4 ozSnacksChocolate barCorn chipsGraham crackersIce creamPotato chipsPretzelsTortilla chipsSaltine crackers1/2 oz1/2 oz1 1/21/4 cup1/2 cup1/2 oz1/2 oz4*Note: When building meals with“unfavorable carbohydrates” quantitybecomes critical.
May 2004Meal Plans2 Block MenusBreakfastLunchBreakfast Quesadilla1 corn tortialla1/4 cup black beans1 egg (scrambled or fried)1 oz cheese1 Tbs avocadoTuna SandwichMix:2 oz canned tuna2 tsp light mayoServe on1 slice breadBreakfast Sandwich1/2 pita bread1 egg (scrambled or fried)1 oz cheeseServed with 2 macadamia nutsTacos1 corn tortilla3 oz seasoned ground meat1/2 tomato, cubed1/4 cup onion, choppedLettuce, choppedServed with Tabasco to taste 6 chopped olivesFruit Salad1/2 cup cottage cheese mixed with1/4 cantaloupe1/2 cup strawberries1/4 cup grapesSprinkled with slivered almondsSmoothieBlend together:1 cup milk1Tbs protein powder1 cup frozen strawberriesSmall scoop of cashewsOatmeal1/3 cup cooked oatmeal (slightly watery)1/2 cup grapes1/4 cup cottage cheese1 tsp walnutsSpice with vanilla extract and cinnamonAdd:1 Tbs protein powderEasy Breakfast1/2 cantaloupe1/2 cup cottage cheese6 almondsSteak and Eggs1 oz grilled steak1 egg over easy1 slice toast with2/3 tsp butterDeli Sandwich1 slice bread3 oz sliced deli meat2 Tbs avocadoQuesadilla1 corn tortilla2 oz cheese2 Tbs guacamoleJalapenos, slicedTopped with salsaGrilled Chicken Salad2 oz grilled chickenServed over:2 cup lettuce1/4 tomato, diced1/4 cucumber, diced1/4 green pepper1/4 cup black beans 1 Tbs salad dressing of choiceEasy Lunch3 oz deli meat1 apple2 macadamia nutsGround Beef or Turkey Burger3 oz ground meat, grilled1/2 bunpickles/mustard/lettuce2 Tbs avocado5DinnerFresh FishGrill:3 oz fresh fish (salmon, tuna, halibut, etc.)Saute:11/3 cup zucchini in herbsServe with:1 large salad 1Tbs salad dressing of choiceBeef StewSaute:2/3 tsp olive oil1/4 cup onion, chopped1/2 green pepper, chopped 4 oz (raw weight) beef, cubedAdd:1/2 cup chopped zucchini1 cup mushroons1/4 cup tomato sauceSeasoned with garilc, Worcestershire sauce,salt and pepperChili (serves 3)Saute:1/3 cup onion1 green pepper, chopped in garlic, cumin,chili powder, and crushed red peppersAdd:1 cup tomato, chopped1/2 cup black beans1/2 cup kidney beans 30 olives, choppedAdd fresh cilantro to tasteTurkey and Greens2 oz roasted turkey breastChop and steam:1 1/4 cup kaleSaute:2/3 tsp olive oil, garlic, crushed red peppers,Add steamed kale and mix1 peach, sliced for desertEasy Chicken Dinner2 oz baked chicken breast1 orange2 macadamia nuts
May 2004Meal Plans3 Block MenusBreakfastBreakfast Quesadilla1 corn tortialla1/4 cup black beans1/3 cup onions, chopped1 green pepper, chopped2 eggs (scambled or fried)1 oz cheese3 Tbs acocadoBreakfast Sandwich1/2 pit bread1 egg (scrambled or fried)1 oz cheese1 oz sliced hamServe with 1/2 apple and 3 macadamia nutsFruit Salad3/4 cup cottage cheese1/4 cantaloupe, cubed1 cup strawberries1/2 cup grapesSprinkle with slivered almondsSmoothieBlend together:1 cup milk2 Tbs protein powder1 cup frozen strawberries1/2 cup frozen blueberries1 scoop cashewsOatmeal2/3 cup cooked oatmeal (slightly watery)1/2 cup grapes1/2 cup cottage cheese1 1/2 tsp walnuts, choppedSpice with vanilla extract and cinnamonAdd:1 Tbs protein powderEasy Breakfast3/4 cantaloupe, cubed3/4 cup cottage cheese9 almondsSteak and Eggs2 oz grilled steak1 egg over easy1 slice toast w/ 1 tsp butter1/4 cantaloupe, cubedLunchTuna Sandwhch3 oz canned tuna3 tsp light mayo1 slice breadServe with:1/2 appleDinnerFresh Fish4 1/2 oz fresh fish, grilledSaute 1 1/3 cup zucchini in herbsServe with1 large salad with 1 1/2 Tbs salad dressingof choice1 cup fresh stawberries for dessertTacos2 corn tortillas3 oz seasoned ground meat1 oz grated cheese1/2 tomato, cubed1/4 cup onion, choppedLettuce, choppedServe with Tabasco to taste 9 olives, choppedDeli Sandwich1 slice bread3 oz sliced deli meat1 oz cheese3 Tbs avocadoServe with 1/2 appleQuesadilla1 corn tortilla3 oz cheddar and jack cheese3 Tbs guacamoleJalapenos, sliced, to tasteTop with salsaServe with 1 orangeGrilled Chiken Salad3 oz chicken, grilled2 cups lettuce1/4 tomato, chopped1/4 cucumber, chopped1/4 green pepper, chopped1/4 cup black beans1/4 cup kidney beans 1 1/2 Tbs salad dressing of choiceEasy Lunch3 oz deli meat1 oz sliced cheese1 1/2 apple3 macadamia nuts6Chili (serves 3)Saute:1/3 cup onion, chopped1 green pepper, chopped, in garlic cumin,chili powder, and crushed red peppersAdd:9 oz ground beef or turkey until brownedAdd:1 cup tomato sauce3/4 cup black beans3/4 cup kidney beans 30 olives, choppedAdd fresh cilantro to tasteServe each helping with 1 oz cheese, gratedTurkey and Greens3 oz turkey breast, roastedChop and steam:2 1/2 cup kaleSaute 1 tsp olive oil, garlic, crushed redpeppersAdd the steamed kale and mix1 peach, sliced for dessertEasy Dinner3 oz chiken breast, baked1 1/2 orange3 macadamia nutsBeef StewSaute: 1 tsp olive oil1/4 cup onion, chopped1/2 green pepper, chopped 6 oz (raw weight) beef, cubedAdd:1 cup chopped zucchini1 cup mushrooms1/2 cup tomato sauceSeason with garlic, Worchstershire sauce,salt and pepper
May 2004Meal Plans4 Block MenusBreakfastBreakfast Quesadilla1 corn tortilla1/2 cup black beans1/3 cup onions, chopped1 green pepper, chopped2 eggs (scrambled or fried)2 oz cheese4 Tbs avocadoBreakfast Sandwich1/2 pita bread2 eggs (scrambled or fried)1 oz cheese1 oz sliced hamServe with 1 appleFruit Salad1 cup cottage cheese1/2 cantaloupe, cubed1 cup strawberries1/2 cup grapesSprinkled with slivered almondsSmoothieBlend together:2 cups milk2 Tbs protein powder1 cup frozen strawberries1/2 cup frozen blueberriesLarge scoop cashewsOatmeal1 cup cooked oatmeal (slightly watery)1/2 cup grapes3/4 cup cottage cheese2 tsp walnutsSpice with vanilla extract and cinnamonAdd:1 Tbs protein powderEasy Breakfast1 cantaloupe1 cup cottage cheese12 almondsSteak and Eggs3 oz steak, grilled1 egg, over easy1 slice bread with 1 1/3 tsp butter1/2 cantaloupeLunchTuna Sandwich4 oz canned tuna4 tsp light mayo1 slice breadServe with 1 appleDeli Sandwich2 slices of bread4 1/2 oz sliced deli meat1 oz cheese4 Tbs avocadoQuesadilla1 corn tortilla4 oz cheese4 Tbs guacamoleJalapenos, slicedTop with salsaServe with 1 1/2 orangesTacos2 corn tortillas4 1/2 oz seasoned ground meat1 oz cheese, grated1/2 tomato, cubed1/4 cup onion, choppedLettuce, choppedServe with Tabasco to taste 20 olives chopped1/2 appleGrilled Chicken Salad4 oz chicken, grilled2 cups lettuce1/4 tomato, chopped1/4 cucumber, chopped1/4 green pepper, chopped1/2 cup black beans1/4 cup kidney beans 2 Tbs salad dressing of choiceEasy Lunch4 1/2 oz deli meat1 oz cheeseServe with:1 apple1 grapefruit4 macadamia nutsDinnerFresh Fish6 oz fresh fish, grilledSaute: 1 1/3 cup zucchini in herbsServe with:1 large salad with 2 Tbs salad dressing ofchoice2 cups fresh strawberriesBeef StewSaute:1 1/3 tsp olive oil1/4 cup onion, chopped1/2 green pepper, chopped 8 oz (raw weight) beef, cubedAdd:1 cup zucchini, chopped1 cup mushrooms, chopped1/2 cup tomato sauceSeason with garlic, Worcestershire sauce,salt and pepperServe with 1 cup fresh strawberriesChili (serves 3)Saute:2/3 cup onion, chopped2 green peppers, chopped, in garlic, cumin,chili powder, and crushed red peppersAdd:18 oz ground meat until brownedAdd:2 cups tomato sauce1 cup black beans1 cup kidney beans 40 chopped olivesFresh cilantro to tasteTurkey and Greens4 oz turkey breast, roasted2 1/2 cup kale, chopped and steamedSaute:1 1/3 tsp olive oil, garlic, crushed redpeppersAdd kale and mix2 peaches, sliced for dessertEasy Dinner4 oz chicken breast, baked2 oranges4 macadamia nuts7
May 2004Meal Plans5 Block MenusBreakfastBreakfast Quesadilla2 corn tortillas1/2 cup black beans1/3 cup onions, chopped1 green pepper, chopped3 eggs (scrambled or fried)2 oz cheese5 Tbs avocadoBreakfast Sandwich1/2 pita bread2 eggs (scrambled or fried)2 oz cheese1 oz ham, slicedServe with 1 1/2 appleFruit Salad1 1/4 cup cottage cheese1/2 cantaloupe, cubed1 cup strawberries1 cup grapesSprinkle with slivered almondsSmoothieBlend together:2 cups milk3 Tbs protein powder2 cups frozen strawberries1/2 cup frozen blueberriesExtra large scoop cashewsOatmeal1 cup cooked oatmeal (slightly watery)1 cup grapes1 cup cottage cheese2 1/2 tsp walnutsSpice with vanilla extract and cinnamonAdd: 1 Tbs protein powderEasy Breakfast1 1/4 cantaloupe1 1/4 cup cottage cheese 15 almondsSteak and Eggs3 oz steak, grilled2 eggs, over easy1 slice bread with 1 2/3 tsp butter1 1/2 appleLunchTuna Sandwich5 oz tuna, canned5 tsp light mayo1 slice breadServe with 1 1/2 appleDeli Sandwich2 slices bread4 1/2 oz deli meat2 oz cheese5 Tbs avocado1/2 appleQuesadilla2 corn tortillas5 oz cheese5 Tbs guacamoleJalapenos, sliced, to tasteServe with 1 1/2 orangeTacos2 corn tortillas6 oz seasoned ground meat1 oz cheese, grated1/2 tomato, cubed1/4 cup onion, choppedLettuce, choppedServe with Tabasco to taste 20 olives, chopped1 appleGrilled Chicken Salad5 oz chicken, grilled2 cups lettuce1/4 tomato, chopped1/4 cucumber, chopped1/4 green pepper, chopped1/2 cup black beans1/2 cup kidney beans2 1/2 Tbs salad dressing of choiceEasy Lunch4 1/2 oz deli meat2 oz cheeseServe with:2 1/2 apples5 macadamia nutsDinnerFresh Fish7 1/2 oz fresh fishSaute:1 1/3 cup zucchini in herbsServe with 1 large salad with 2 1/2Tbs salad dressing of choice1/4 cup black beans2 cups fresh strawberries for dessertBeef StewSaute:1 2/3 tsp olive oil1/4 cup onion, chopped1/2 green pepper, chopped 10 oz (raw weight) beef, cubedAdd:1 cup zucchini, chopped1 cup mushrooms, chopped1/2 cup tomato sauceSeason with garlic, Worcestershiresauce, salt and pepperServe with 2 cups fresh strawberriesChili (serves 3)Saute:1 cup onion, chopped2 1/2 green peppers in garlic, cumin,chili powder and crushed red peppersAdd:22 1/2 oz ground meat, brownedAdd:2 1/2 cups tomato sauce1 1/4 cup black beans1 1/4 cup kidney beans 50 olives, choppedAdd fresh cilantro to tasteTurkey and Greens5 oz turkey breast, roasted2 1/2 cup kale, chopped and steamedSaute:1 2/3 tsp olive oil, garlic and crushedred peppersAdd steamed kale and mixServe with 3 peaches, slicedEasy Dinner5 oz chicken breast, baked2 1/2 oranges5 macadamia nuts8
May 2004Meal Plans1 Block SnacksSnacks1 hard boiled egg1/2 orangeSprinkled w/ peanuts1/2 cup plain yogurtSprinkled w/ pecans1 oz cheese1/2 apple1 macadamia nut1 oz canned chicken or tuna1 peach1/2 tsp peanut butter1 1/2 oz deli-style ham or turkey1 carrot5 olives1 oz mozzarella string cheese1/2 cup grapes1 Tbs avocado1 oz jack cheese1 Tbs guacamole1 tomato1 oz hummus1/2 tomato1 1/2 oz feta cheese1 cup strawberries1/4 cup cottage cheese1 macadamia nut1 poached egg1/2 slice bread1/2 tsp peanut butter1/4 cup cottage cheese1/2 cup pineapple6 peanuts1/4 cup cottage cheese1/2 carrot3 celery stalks5 olives1 oz sardines1/2 nectarine5 olives3 oz marinated and baked tofu1/2 apple1/2 tsp peanut butter1 oz tuna1 large tossed salad1 tsp salad dressing of choice1 hard boiled egg1 large spinach salad1 tsp oil and vinegar dressing1 oz grilled turkey breast1/2 cup blueberries3 cashewsBlend:1 cup water1 Tbs protein powder1/2 cup grapes1/3 tsp canola oil1 1/2 oz feta cheese1 cup diced tomato5 olives1 1/2 oz salmon12 asparagus spears1/3 tsp olive oil1 1/2 oz shrimp2 cups broccoli6 peanuts1 oz canadian bacon1 plum1 macadamia nut1 1/2 oz deli-style turkey1 tangerine1 Tbs avocado1/4 cup cottage cheese1 cup sliced tomato1/3 tsp olive oilBlend:1 cup water1Tbs spirulina1 cup frozen berries3 cashews1 1/2 oz scallops1 sliced cucumber1/2 tsp tartar sauce1 oz cheddar cheese melted over1/2 appleSprinkled w/ walnuts1 oz lamb1/4 cup chick peas1/3 tsp sesame butter9
May 2004Meal PlansEditor.continued from page 1portions, you’ll have the result of CrossFit’stop performers only if and when you arelucky.Within a week of weighing and measuringyou’ll have developed an uncanny ability toestimate the mass of common-food portions,but, more importantly, you’ll have formed akeen visual sense of your nutritional needs.This is a profound awareness.In the Zone scheme all of humanitycalculates to either “2”, “3”, “4”, or “5 Block”meals at breakfast, lunch, and dinner witheither “1” or “2 block” snacks betweenlunch and dinner and again between dinnerand bedtime. We’ve simplified the processfor determining which of the four meal sizesand two snack sizes best suits your needs.We assume that you are CrossFitters, i.e.,very active.Being a “4 Blocker”, for instance, means thatyou eat three meals each day where eachmeal is comprised of 4 blocks of protein, 4blocks of carbohydrate, and 4 blocks of fat.Whether you are a “smallish” medium sizedguy or a “largish” medium sized guy woulddetermine whether you’ll need snacks ofone or two blocks twice a day.Every meal, every snack, must containequivalent blocks of protein, carbohydrate,and fat.If the protein source is specifically labeled“non-fat”, then double the usual fat blocksfor that meal. Read “Enter the Zone” tolearn why.At Zone parameters body fat comes offfast. When our men fall below 10% towards5% we kick up the fat intake. The majorityof our best athletes end up at X blocks ofprotein, X blocks of carbohydrate, and 4Xor 5X blocks of fat. Learn to modulate fatintake to a level of leanness that optimizesperformance.The Zone diet neither prohibits norrequires any particular food.It canaccommodate paleo or vegan, organicor kosher, fast food or fine dining, whiledelivering the benefits of high performancenutrition.The CrossFit Journal is anelectronically distributed magazine(emailed e-zine) published monthlyby www.crossfit.com chroniclinga proven method of achieving elitefitness.For subscription information go tothe CrossFit Store at:http://www.crossfit.com/cf-info/store.htmlor send a check or money orderin the amount of 25 to:CrossFitP.O. Box 2769Aptos CA 95001Please include yourname,addressemail address.If you have any questionsor comments send them tofeedback@crossfit.com.end.Your input will be greatlyappreciated and every email willbe answered.The “meal plans” stand as examples of 2,3, 4, or 5 block meals and the “block chart”gives quantities of common foods equivalentto 1 block of protein, carbohydrate, or fat.Once you decide that you need, say, “4block” meals, it is simple to use the blockchart and select four times somethingfrom the protein list, four times somethingfrom the carbohydrate list, and four timessomething from the fat list every meal.Cover PhotoWild Black Bass withArtichoke RagoutCreated by Eric Lau, Chef/Owner ofOswald - Santa Cruz CaliforniaOne-block snacks are chosen fromthe block chart at face value for a singlesnack of protein, carbohydrates, and fat,whereas two block snacks are, naturally,chosen comprised of twice somethingfrom carbohydrates combined with twicesomething from the protein list, and twicesomething from the fats.10www.crossfit.com
the right diet can nudge every important quantifiable marker for health in the right direction. Diet is critical to optimizing human function and our clinical experience leads us to believe that Barry Sears’ “Zone Diet” closely models optimal nutrition. CrossFit’s best performers are Zone eaters. When our second tier athletes commitFile Size: 217KB
