Home   |   Contact   |   Help

Get Our Newsletter
Sign up for our free newsletter to get training tips and stay up to date on Catalyst Athletics, and get a FREE issue of the Performance Menu journal.

Go Back   Catalyst Athletics Forums > Nutrition > General Nutrition

Reply
 
Thread Tools Display Modes
Old 08-08-2007, 04:02 PM   #1
Russell Greene
Member
 
Join Date: Oct 2006
Posts: 56
Default Just started the zone

I just started the zone three days ago on a 17 block plan. It is definitely much less food than I am used to, but I would like to lose several percentages of BF% so I guess that makes sense. Do most people feel hungry all the time when they first start the zone? I sure do.

I am 5'10 and around 177 lbs. I workout three days on, one day off. Every workout day I run a mile, do three rounds of 15 ohs at 75 lbs, 18 pullups, 15 situps, 5 hspu's, and a superman hold, plus Crossfit workouts and/or heavy lifting around 5 days a week. Is 17 blocks a normal prescription for someone my size and activity level who is trying to lose just a bit of fat?

Nutrition is definitely my weak point, both in terms of knowledge and application.
Russell Greene is offline   Reply With Quote
Old 08-09-2007, 12:27 PM   #2
Eva Claire Synkowski
Senior Member
 
Join Date: Oct 2006
Posts: 346
Default

without knowing current estimates of BF - its hard to know how accurate you are - but 17 doesn't sound far off given your height, weight.

by design, zone is pretty minimal on calories - most people are hungry (at first) with it. ive tried strict zone several times - and barely got past wk 3, and that was starting with 2x fat. the hunger, super strict measuring, and filling carbs with paleo sources was too much for me. perhaps consider IF... if a decrease in BF is what youre after.

i wouldn't up the blocks based on activity level quite yet. crossfit wods are intense, but they are still pretty short in duration - so the activity level doesn't need to be increased. i remember hearing during a cert that if you are following the main page (or a loose variation thereof) the .7 activity level is pretty accurate.
Eva Claire Synkowski is offline   Reply With Quote
Old 08-09-2007, 01:24 PM   #3
Russell Greene
Member
 
Join Date: Oct 2006
Posts: 56
Default

My bodyfat percentage is not at the level of the top Crossfitters, but I can do 8 deadhang muscleups and have a 3:58 Fran, so it can't be too high either. I can see my top four abs if I flex. I got fed up last night with starving, so I read the nutrition archives on the Crossfit board. Lauren and Robb both mentioned that the fat and protein levels are minimums, but the carb level is a maximum. So last night I had about 20 almonds, salmon, and chicken. I guess I will add almonds and protein from time to time when I am too hungry to continue.
Russell Greene is offline   Reply With Quote
Old 08-09-2007, 02:09 PM   #4
Mike ODonnell
Senior Member
 
Mike ODonnell's Avatar
 
Join Date: Nov 2006
Posts: 3,596
Default

problem I don't like with the zone is that I felt starving all the time.....where as with IF I feel less hunger and more appreciation for what I eat when I eat it on the same amount of calories...without resorting to wanting to eat my hand...

Just a thought....
__________________
Fitness Spotlight
The IF Life
Mike ODonnell is offline   Reply With Quote
Old 08-09-2007, 02:20 PM   #5
Dave Van Skike
Senior Member
 
Join Date: Dec 2006
Location: PNW
Posts: 1,738
Default

Russell,

why do you want to lose BF?
__________________
Practical Strength
Dave Van Skike is offline   Reply With Quote
Old 08-09-2007, 04:06 PM   #6
Russell Greene
Member
 
Join Date: Oct 2006
Posts: 56
Default

I want to lose bodyfat because I am trying to maximize my CF performance and the top crossfitters have lower BF than I do. I know that as far as health goes, my bodyfat percentage is low already, but to maximize Crossfit performance, especially on the bodyweight exercises, seems to favor, if not require, very low bodyfat percentages.

I have noticed so far on the zone that I fall asleep much more easily. I was having problems with falling asleep around 3 AM and now it is hard for me to stay up past 11:30 PM. This is good because I am getting more and better sleep.

I ran the slightly-over-a-mile loop that I usually run in around 6:00-6:10 in 5:48 yesterday, and it was not at all a max effort. I felt very light on my feet and strong.
Russell Greene is offline   Reply With Quote
Old 08-09-2007, 10:42 PM   #7
Dave Van Skike
Senior Member
 
Join Date: Dec 2006
Location: PNW
Posts: 1,738
Default

Quote:
Originally Posted by Russell Greene View Post
I want to lose bodyfat because I am trying to maximize my CF performance and the top crossfitters have lower BF than I do. I know that as far as health goes, my bodyfat percentage is low already, but to maximize Crossfit performance, especially on the bodyweight exercises, seems to favor, if not require, very low bodyfat percentages.

I have noticed so far on the zone that I fall asleep much more easily. I was having problems with falling asleep around 3 AM and now it is hard for me to stay up past 11:30 PM. This is good because I am getting more and better sleep.

I ran the slightly-over-a-mile loop that I usually run in around 6:00-6:10 in 5:48 yesterday, and it was not at all a max effort. I felt very light on my feet and strong.
OK. Is the lower BF % causation or correlation? I'm not being obtuse, I've just seen a lot of strength endurance athletes (former self included) burn up at lower BF percentages and find it unsustainable. Seem like you are enjoying success in the overall though, do you have time to post a log? would be an interesting thing to track.
__________________
Practical Strength
Dave Van Skike is offline   Reply With Quote
Old 08-10-2007, 10:23 AM   #8
Robb Wolf
Senior Member
 
Robb Wolf's Avatar
 
Join Date: Oct 2006
Posts: 1,444
Default

Russ- hve you read the "how to tweak the Zone" piece ia did a month or so ago? One way to minimize hunger is to partition a significant portion of carbs tot he post WO period. I'd stick with 4 meals, tinker with a little IF later.

You will lean out very quickly...you will be fairly hungry during the whole process. Once you ramp up the fat it will be tough to eat your meals.

For most I see the Zone as an intervention...the folks who do well on the Zone are VERY disciplined...make their beds with no creases type of folks. i was a chemist and i find the weighing and measuring unlivable for the long term...in part due to relatively no change in performance. Body comp? yep, I'm leaner on the Zone...can;t say performance is improved however but I am pretty tight IF/paleo due to good allergies and schedule.

Now if only I could sleep more...

Make a journal on this, it would be super helpful for folks.
__________________
"Survival will be neither to the strongest of the species, nor to the most intelligent, but to those most adaptable to change."
C. Darwin

Robb's Blog
Robb Wolf is offline   Reply With Quote
Old 08-10-2007, 03:34 PM   #9
Steve Liberati
Senior Member
 
Join Date: Nov 2006
Location: NJ
Posts: 459
Default

Let me start by saying a 3:58 Fran is very impressive and probably in the top echelon of most CrossFitter's range. If your looking to lean up some more, I'd take Robb's advice and run with it. In fact, I've been eating 4-5 paleo meals on zone ratios tied in with an every other day fast for the last 2 months now and its working very well. Performance, body comp and strength-wise....all up across the board. Love the fact that my abs are start to finally show too. Ties everything together quite nicely...
__________________
100,000 generations of humans have been hunters and gatherers; 500 generations have been agriculturalists; ten have lived in the industrial age; and only one has been exposed to the world of computers.

Steve's Club
Crossfit Tribe
Steve Liberati is offline   Reply With Quote
Old 08-10-2007, 07:40 PM   #10
Russell Greene
Member
 
Join Date: Oct 2006
Posts: 56
Default

I'm up for the journal. I will include both training and nutrition info, so I don't know if it should go in the training or nutrition journal section.

Dave, I don't know if the lower BF is correlation or causation, but I am certain that the zone diet seems to be the causation. Whether the diet leads to better performances which leads to lower BF, or the diet leads lower BF which leads to better performances, I don't know. I have a hunch that it's both.

Rather than adding protein and fats when I am hungry, which upon further reflection is too flexible of an approach, I have just decided to eat 17 blocks with 2X blocks fat.

Steve, I remember when 3:58 was an upper echelon Fran time, now I would say it's good, but nowhere near advanced.

I think the IF and Paleo stuff is cool and all, but I am a beginner when it comes to this diet stuff, so I am going to go straight zone first, and make that my foundation, and then tweak things as I see fit.

Robb, I just read your article. It is good, though I don't fit neatly into any particular one of the prototypes. I am reading the Crossfit nutrition archives. You, Lauren, and others really put a lot of good free info in there.
Russell Greene is offline   Reply With Quote
Reply

Thread Tools
Display Modes

Posting Rules
You may not post new threads
You may not post replies
You may not post attachments
You may not edit your posts

BB code is On
Smilies are On
[IMG] code is On
HTML code is Off

Forum Jump


All times are GMT -7. The time now is 07:45 PM.

Powered by vBulletin® Version 3.8.9 Beta 3
Copyright ©2000 - 2014, vBulletin Solutions, Inc.
Subscribe to our Newsletter


Receive emails with training tips, news updates, events info, sale notifications and more.
ASK GREG

Submit your question to be answered by Greg Everett in the Performance Menu or on the website

Submit Your Question
WEIGHTLIFTING TEAM

Catalyst Athletics is a USA Weightlifting team of competitive Olympic-style weightlifters with multiple national team medals.

Read More
Olympic Weightlifting Book
Catalyst Athletics
Contact Us
About
Help
Newsletter
Products & Services
Gym
Store
Seminars
Weightlifting Team
Performance Menu
Magazine Home
Subscriber Login
Issues
Articles
Workouts
About the Program
Workout Archives
Exercise Demos
Text Only
Instructional Content
Exercise Demos
Video Gallery
Free Articles
Free Recipes
Resources
Recommended Books & DVDs
Olympic Weightlifting Guide
Discussion Forum
Weight Conversion Calculator