View Full Version : Starting the Zone
11-20-2007, 05:25 AM
i've been browsing a little (here, Crossfit, google) about the zone but can not find out how many blocks i should start with. I'm unsure why i have missed what seems such a basic piece of info. but can anyone kindly advise or point me in the right direction? I'm 6', 250lbs and 30%bf. Obviously i wish to correct that.
Eva Claire Synkowski
11-20-2007, 12:07 PM
hey chris -
blks determined by:
1) calculate lean mass (you said 30% bf):
250 *(1-.3) = 175 lbs lean mass
2) multiply by "activity factor" to determine necessary g protein per day
(activity factor varies from person to person. assuming crossfit several days a week, use 0.7)
175*.7 = 122.5 g protein/day
3) Divide by 7 (number of grams of protein per zone block)
122.5/7 = 17.5
so, id start at 17 blks.
11-20-2007, 02:23 PM
Eva, very kind. thank you
12-03-2007, 01:36 PM
Chris, stay on top of your number. You may have to adjust it frequently the first few months. I started strict Zoning in August. I was about 200 (167 lb. lean mass). I started with 17 blocks, then went to 19, then 21, then 24, and now 24+3 (post-workout protein). I also swap out a number of carb blocks with fat blocks because I get tired of eating all the damn time.
I'd also use .8 or .85 for your activity multiplier if you're doing regular CF.
12-04-2007, 01:09 AM
Thanks for taking the time to reply.......i haven't yet started to Zone, i'm hoping xmas will bring me some books to read.
Choosing the correct activity multiply is causing me some concern, although i guess its just a case of adjusting to see what works. Currently i train as follows:
F: Strength (sqt 4x4, push 4x4, pull 4x4, DL 5x1)
However i also wish to start cycling to work (7 miles each way) for health, financial and enviromental reasons. I would plan to cycle on WO days thus keeping thursday and sunday as complete rest.
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