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Old 03-11-2008, 06:07 AM   #1
Ben Moskowitz
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Location: St. Louis, MO
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Default Way Easier than the Zone

for some...

Here's an easy way to add up your fat requirements (for a low-ish carb diet), rather than do 3x or 5x or whatever...all those blocks confuse me at least... and I don't feel like counting out 66 almonds or whatever, that's ridiculous.

So say you need 800-1000 calories in fat, that's like 8-10 tablespoons of "fat"
nut butter
olive oil
coconut oil

So you need 2-4 tablespoons of "fat" at every meal (assuming 3 meals/day like normal people, don't let 2 snacks freak you out)

A handful of nuts sort of equals 1 tablespoon I guess, maybe a small handful.

So you got your veggies on your plate, you've got your meat, and now you've got your fat.



....I know that 1T olive oil = 140 calories, and 1T almond butter = 95 calories... trust me, a little variability will only help things...plus we know that olive oil is the true nectar of the gods... despite what you might read on T-nation...


To fill this out... you could all the veggies you can stand and still only end up with 60-100g of carbs a day. Watch your fruit intake and your in low carb territory. That's like 400 cal on the high end of things. So... eat your veggies.

If you've been Zoning for any length of time, you know your protein requirements (at the minimum) to a TEE, because you can eyeball 4oz of meat in the dark with a blindfold on.

So let's add it up for a meal:
1) as many (green?) veggies as you can stand
2) appropriate meat quantity for Muscle preservation/muscle gain
3) fat requirements in "tablespoons"
I guess 0.5-2 for fat loss, 2-4 for maintenance, 3-5 for mass gain...

Throw in a Protein+Carb glycogen reload meal as per Performance Menu issue #27 (the free one) to meet your glycogen replenishment needs, and you have a complete framework to eat in Cyclic Low Carb fashion.
Basically...
1) none for O-lifting in low rep ranges
2) a smidgeon for Max Effort work
3) a little more for hypertrophy work in the 5-10 rep range
4) a "daily Zone" amount for CrossFit metcons

This might be a little dumb in reality, but I guess it's just another framework to think about food...just sort of took me a while to adapt to it...because the Zone made me lose sight of the big picture...
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Old 03-11-2008, 07:24 AM   #2
John Alston
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Default

Even easier is just don't count it. I only count protein, when in real training or not, and adjust all other nutrients by feel.
True, I know that 1 fishoil is a gram of fat, but I don't count that for a total fat goal, just a total fishoil goal (daily double figures, up to 20g).
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Old 03-11-2008, 07:33 AM   #3
Ben Moskowitz
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Hmm... true that. I just sort of ate like 8000cal/day on that protocol and gained 15lbs. in 2 weeks...and that wasn't all muscle...
I'm inching towards the seat-o-the-pants method though.
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Old 03-11-2008, 09:56 AM   #4
Kevin Perry
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I just work on eating clean. The zone has too many numbers for me to turn eating into a daily chore that i would end up hating.
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Old 03-11-2008, 10:14 AM   #5
Mike ODonnell
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eating Paleo is way easier than the zone.....IF is way easier than the zone too.
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