View Full Version : The Zone and activity level
11-19-2009, 07:10 AM
When following the Zone, as one's body fat and weight drop, the zone recommends that you should drop your overall blocks as I'm sure you are all aware of.
My goal is to get my bf% below 10. As of last friday I am at 11. My BW is 172lbs. According to the block calculator my ideal weight is somewhere around 153lbs.
I currently follow a MWF gymnastic program, but plan on switching to a 4-day schedule next week.
The block calculator puts me at 15 blocks for my MWF, and 17 for a 4-day/week program.
I do have any metcon in my workouts. So my question is , when following a gymnastic, aka strength ( work,rest) protocol...how should I go about gauging my activity level? I hope this makes sense.
Thank you in advance.
11-19-2009, 07:23 AM
If you eat Paleo when you're hungry you will probably drop to your optimal weight.
I don't really trust Zone or any system to do good calculations... just what your body tells you.
11-19-2009, 10:04 AM
Drop the zone....eat enough whole food carbs for energy.....recover with more protein on off days....add in some IF and lower intensity activity to burn fat....thank me later for helping to set you free from being OCD. :)
11-19-2009, 10:51 AM
Steven- I do not experience any significant hunger between meals, only mild grumbling. However I heard on Robb Wolfs first podcast : The Paleolithic Solution, that decreased insulin levels over timecan lead to decreased hunger and can lead to can cause some athletes to consume less calories on some days. I just want to make sure that even though I am not getting hungry that I am still getting adequate nutrition.
Some reasons why I prefer the zone:
a) Gives me guidelines as to how much to eat, days I have gone paleo I find myself eating the same portion sizes, or worried about getting too much to lean out on.
b) I am Type 1 Diabetic, the portion sizes on the zone help to keep my blood sugars consistent and allow me to gauge the carbs more accurately. I am also in school and work in evenings so it has not given me a day to exp. with IF and adjusting my insulin levels for a fast.
Not trying to argue with either of you Mike and Steven. Until my break mid-December I plan to stick w/ the paleo-zone.
With that in mind, do you still agree with my decision or offer a different recommendation?
11-19-2009, 03:18 PM
I'm guessing that the zone calculator is meaning that you have 153 lbs. of LBM rather than total optimal bodyweight.
172 lbs @ 11% bf leaves you with approx 153 lbs of lbm (as in weight of everything except fat) and ~19 lbs of fat.
17 total blocks is going to run you somewhere around 476 cals of protein, 612 cals of carbs (assuming you're going straight Zone 40-30-30) and approx 476 cals of fat for a total of approx 1564 cals/day. Round it up to 1600 or so.
Assuming you've got an average lifestyle of a student and don't lounge around all day or work a desk job like me, your maintenance range for calories is likely to be 14-16 cals/lb of total bodyweight. 172 x 15 calories ( to split the difference ) likely falls around 2580. Now, I don't know what Type 1 diabetes may do with that equation in terms of expenditure, but even if you've got a lower overall activity level and/or just have a lower caloric expenditure for whatever reason (thyroid function etc.) and we go with 13 cals/lb we still get 2236 just to maintain.
So, in a very long winded way, I think the answer is neither. If anything your metabolic rate may be slowing a touch due to heavily sub maintenance calories.
Of course, none of this is professional opinion and shouldn't be taken as advice superceding or in place of a trained medical professional
11-19-2009, 03:58 PM
Much of determining a personalized nutritional program that works....is going to be trial and error. Zone gives a good place for many to start....from there people transition to a Paleo food approach (as they know portion sizes already in their head)....and then some may experiment into different plans (IF, Warrior Diet, etc.).
As a diabetic, I would say quality of food is of course a priority and avoiding processed carbs.
Keep with what you are at if it is working, change things up little by little if it is not. Then work you way into experimenting with different approaches once you feel comfortable. Too much at once may just set you back (or could be dangerous with existing medical conditions).
11-19-2009, 06:12 PM
Derek- Much appreciated for the calculations on the calories! I have been following a base zone, subbing much of my carb. blocks out for fat following the 3xfat per block of carbs. I typically follow base-zone for 3-4 weeks, then up the fat 2x-3x for 2 weeks. What do you think on this approach?
11-24-2009, 08:04 PM
Sorry, I just saw this again. When you say you follow base zone and then you up the fat to 2-3x for 2 weeks... are you talking about cycling the calories that way? Or are you saying that you go standard Zone 40-30-30, then start subbing carbs out in favor of fat and then going 2-3x from there and staying constant?
11-26-2009, 03:37 PM
Paleo-zone always, and cycling the calories with the 2-3x the fat.
11-27-2009, 02:18 PM
zone = no
11-27-2009, 02:35 PM
And that's Jay's post on why the zone sucks :p
11-27-2009, 06:31 PM
Okay, next question. if it works for you... then why not?
There are a host of other factors going on with a Type 1 Diabetic that can play a role in the effects and effectiveness of a nutrition plan. It's really up to you, and I guess your doctor to find the plan and macro composition that will enable you to reach body comp. and performance goals without causing serious medical issues.
11-28-2009, 12:37 PM
the problem I see with the Zone is that it teaches you to be a slave to food instead of YOU controlling it. Forget the ins and outs of the types of food to eat yadda yadda yadda and think about portion control to the point where you almost forget how to manage food and worry about controlling portions too much.
In my experiences with it, that was the case.
I don't teach Zone to people at all, unless they are obese and NEED portion control. for athletes it is almost a waste of time.
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