The Zone Part Deux

After a month of good intentions but bad diet, I have noticed a shift in the wrong direction in several categories; namely performance, mood, and body composition. I feel that I have made excuses for some of these problems but that time is over. Today I was reading some Crossfit Journal articles on nutrition and started remembering some of the peripheral effects of the zone diet. When I was on a dialed in Zone I was much more disciplined in all other aspects of life and my general mood was much better. So after deliberation I have decided to give the Zone another shot.

Looking back on my hard routine, I seem to remember feeling hungry, so I reviewed my measurements and found that I was not eating enough blocks. I reread the chapter in Mastering the Zone on protein prescription and realized that I need 18 blocks instead of 16 blocks. This means that I will have 3, 5 block meals and one 3 block snack every day. For anyone reading this that doesn't know about The Zone Diet and block charts, I recommend checking out Crossfit.com and more specifically for block charts read Crossfit Journal #21 May, 2004. Another good issue on nutrition is issue #15 November, 2003. This discusses Metabolic Derrangement, Hyperinsulinemia, and gives several good source books on nutrition.

For anyone who is a crossfitter and does not read the crossfit journal, consider yourself foolish for not taking advantage of an excellent resource. With their new online version, you have access to their entire archives for only $25 per year. Do it, DO IT NOW!

Observations on the last month

This past month was educational. After a month trying to stay on a strict zone I realized why I always stopped doing it in the first place, because it drives me batshit!! It definitely works. The weeks that I was on I was losing weight like it was nothing, but the constant weighing and making sure you had enough of this or that is just nerve wracking. I was taking the 5 days on 2 days off approach. I found that this was not very effective. I would lose a lot of weight during the week, only to gain a bit of it over the weekend; one step forward two steps back. If you decide to follow the Zone prescription, do it right! Don't make compromises and eat crap on weekends or have a cheat day. Throwing in an occasional cheat meal is ok, but don't make a whole day(or two) out of it.

Today I weighed in at 186, down 6 pounds from the start of the month. I feel like my weight fluctuates so much that it is a bad measurement. I need to get accurate body fat% measurements to track real progress. I am anxious to see how the other people did on their hard routine. Maybe the problem with mine is it wasn't hard enough; or not followed enough...

This diet is a good one if you are a structured, disciplined person. I don't fall into that category. From now on I will stick to what I was doing before, Intermittent fasting on the low carb end of the spectrum. I will do mostly 15-18 hour daily fasts with an occasional 24 hour fast thrown in there. My calories will be mostly made up of protein and fat, with as little carbohydrates as possible. I like this approach as it is more natural than weighing(aaaargh) all your food out, it is easier to implement, and I feel good while I'm doing it.

EATS 7/28/08

Meals

1st:
3 Eggs (3bp)
1 banana(3bc)
8oz. Milk(1bpc)
12 almonds(4bf)

2nd:
3 oz. chicken(3bp)
8 oz. Milk(1bpc)
Mixed nuts(9bf) makes up for no carbs
12 almonds(4bf)

3rd:
Smoothie

4th:
4 oz. pork chop(4bp)
Mixed nuts( 16bf)

The extra fat blocks thing is something I picked up from Robb Wolf in the Performance Menu. He says you can sub 3 fat blocks for every carb block taken out. Helpful when not a lot of carbs on hand.

Food 7/24/08

Meals:
1st:
1 TJ's sausage & 1 egg(4bp)
2 slice toast w/ peanut butter(4bc&f)

2nd:
2oz. turkey(2BP)
2oz. swiss cheese(2BP)
2 apples(4BC)
12 almonds(4BF)

3rd:
4 blocks of everything smoothie

4th:
5oz. steak(5bp)
1 banana(3bc)
8oz. beer(1bc)
12 almonds(4bf)

The bigger steak for dinner was just because I didn't want to cut off 1 oz. of it b/c when am I gonna use that? Besides, that's one more ounce of goodness for me! I need to make sure I get more sleep tonight. Felt drained and unmotivated when I got home from work today :(

Today's Eats 7/23/08

Meals:
1st:
1 TJ's sausage & 1 egg(4bp)
2 slice toast w/ peanut butter(4bc&f)

2nd:
Chicken salad sandwich
4oz. chicken(4bp)
2 slice bread(4bc)
4tsp mayo(4bf)

3rd:
4oz. skirt steak(4bp)
3/4 bag tj's broccoli (2bc)
12 cashews( 4bf)

All I gotta say is wow, skirt is the best cut of steak hands down!

Hard Routine up until now

This post is the entire months nutrition up until today:

7/7/2008
9AM: Got 8 hours sleep
Weight: 192
I'll eat my first meal at 4 PM today. I figure I'll start off this whole thing with a 20 hour fast.

Posted by:George Heckert | July 07, 2008 at 09:05 AM

Broke the fast at 18 hours.
1st meal: 4oz turkey breast(4BP)
12oz baby carrots(that's a lot of carrots) (4BC)
12 almonds(4BF)

2nd meal: Smoothie
Protein powder, banana, peanut butter(4tsp),8oz milk
4 blocks of P, C, F

3rd meal: 4oz steak(4BP)
1 can lentil soup(3BC)
1/2 apple(1BC)
12 cashews(4BF)

4th meal: Smoothie(same as earlier)

WOD
Cindy: 11 rounds:(
This was very very disappointing!!! I guess a month of starting strength and no metcon is no good for a crossfitter. My previous PR is 16 rounds+5 pullups+7 pushups. I guess it didn't help that I was fighting bronchitis 2 weeks ago and this past weekend happened to be 4th of July. ENOUGH EXCUSES! In two weeks when I do this again I am shooting for 17 rounds. I will do it.

Going to sleep at 11PM.

Posted by:George Heckert | July 07, 2008 at 10:38 PM

7/8/08

Got about 9 hours sleep. Feel like I want some more...

Posted by:George Heckert | July 08, 2008 at 08:30 AM

7/8/08
1st meal: 1 sausage(3BP)
1 egg(1BP)
2 slice toast(4BC)
1 1/3 tsp butter(4BF)

2nd meal: 2oz. turkey(2BP)
2oz. swiss cheese(2BP)
2 apples(4BC)
12 cashews(4BF)

3rd meal: 4 blocks of everything smoothie

4th meal: 4oz. steak(4BP)
1/2 bag broccoli(?BC)i hope that's enough b/c it's a lot
12 cashews(4BF)

Took 2 fish oil caps w/ every meal. I felt a lot better today. My WOD(see Springfield WOD) took a little long but it was a very heavy push press. Also, my 3 sets of power cleans @ 140# felt pretty light so that's a good thing. My metcon will come back soon I hope. The block chart says 2 cups of broccoli is 1 block of carbs. I doubt if I ate 8 cups, but it sure feels like I did:) 10:30pm, time to take my ZMA and turn in for the night.

Posted by:George Heckert | July 08, 2008 at 10:31 PM

9 hours sleep. I feel good. I'm surprised my shoulders aren't more sore right now but the day just started.

Posted by:George Heckert | July 09, 2008 at 08:58 AM

9/9/08

1st: 1 sausage(3BP)
1 egg(1bp)
1 1/3 tsp olive oil(4bf)
2 apples(4bc)

2nd: 2oz. turkey(2bp)
2oz. cheese(2bp)
4tsp light mayo(4bf)
2 slice bread(4bc)

3rd: 4 blocks of everything smoothie

4th: 4 oz. steak(4bp)
1/2 bag broccoli(?bc)need to figure this one out
6/6 cashews/almonds(4bf)

About noon my shoulders and quads started getting really sore. I decided to take a rest day. Went to bed at 12pm.

Posted by:George Heckert | July 10, 2008 at 10:04 AM

9/10/08

work up at 8:45am. I feel great! Gonna hit it really hard today. I know it'll be something crazy cuz it's Zachs day.

1st: omelet(2 eggs(2),1 oz. steak(1), 1oz. cheese(1))(4bp)
2Tbs catsup(1bc)
1 banana(3bc)
1 1/3 tsp olive oil(4bf)

Posted by:George Heckert | July 10, 2008 at 10:08 AM

2nd meal: 2oz. turkey(2BP)
2oz. swiss cheese(2BP)
2 apples(4BC)
12 cashews(4BF)

3rd: 4 blocks of everything smoothie

4th: 4 oz. steak(4bp)
1/2 bag broccoli(2bc)
1 apple(2bc)
6/6 cashews/almonds(4bf)

The omelet I had for breakfast was awesome! This zone thing isn't all that hard after all. I pr' d in the overhead squat with 3 reps @140#. I wonder what my 1 rep max is? I gotta say that I feel great having this dialed in zone. It is definitely something I will try to keep to for as long as possible. Of course it is only the 4th day. We'll see how I feel about it in a couple of weeks. I'm confident though that it will be positive. Bed time is 11pm.

Posted by:George Heckert | July 10, 2008 at 09:04 PM

As a side note, I just realized that the past 2 days have been labeled as month 9(as in September). If you are reading this blog, please disregard that and know I meant 7(as in July).

Posted by:George Heckert | July 10, 2008 at 09:08 PM

1st: 2 quesadillas(2 corn tortillas(3bc), 1oz cheese(1bp))
1 sausage(3bp)
1/2 apple(1bc)
12 cashews(4bf)

2nd: 2oz. turkey(2bp)
2oz. cheese(2bp)
4tsp light mayo(4bf)
2 slice bread(4bc)

3rd: 4 blocks of everything smoothie

4th: 4oz. steak(4bp)
2 apples(4bc)
6/6 cashews/almonds(4bf)

Did Fran today as prescribed for the first time. I got 11:02, just 21 seconds off of my PR, but that was at 75#. Pleased with that and I know that when I do this a month from now I will improve. I will weigh in on Monday, but I was curious today and checked my weight; it was 187#. That is 5 pounds less than Monday. Wonder what the scale will say then....

Posted by:George Heckert | July 11, 2008 at 11:36 PM

Forgot to mention I got 8.5 hours sleep last night.

Posted by:George Heckert | July 11, 2008 at 11:38 PM

After a weekend of some good, some not so good meals, I begin my second week of the hard routine. 3 out of the 6 meals this weekend followed the zone. I got about 8 hours sleep Fri, Sat, Sun nights. Here's what I had today...

7/14/08

1st: Omelet(2 eggs, 1oz. steak. 1oz. cheese,4tsp olive oil; 4bp/f)
2tbs catsup(1bc)

2nd: turkey sandwich
2oz. turkey(2bp)
2oz. cheese(2bp)
4tsp light mayo(4bf)
2 slice bread(4bc)

3rd: 4 blocks of everything smoothie

4th: 6oz. Salmon(4bp)Damn good!
spinach(1bc)
tj's black bean soup(3bc)
12 cashews(4bf)

Breakfast was light on carbs. Everything else was legit. Angry I didn't get to workout today. I have to put the work in tomorrow!!

Posted by:George Heckert | July 14, 2008 at 10:59 PM

I haven't posted in two days and couldn't remember exactly every meal I had. I do know that they were all weighed and measured, and that I have had 16 blocks for both days. Around 8 hours sleep each day too.

7/17/08

1st: 1 tj's sausage(2bp)
3 cheese quesadillas(4bc,1bp)
1 egg(1bp)
4 macadamia nuts(4bf)

Posted by:George Heckert | July 17, 2008 at 07:47 AM

I have been derelict in my posting duties as of late due to time(or lack there of). I can't remember my other 3 meals from last friday, but I know they were measured. I need to tighten this thing up!

7/22/08
1st: tj sausaage & 2 eggs(4bp)
12 Macadamia nuts(12 bf)
12 cashews(4bf)

I read a performance menu article which says if you don't have carbs you can substitute 3 fat blocks for every carb block.

2nd: 4 oz. chicken(4bp)
12 Macadamia nuts(12 bf)
12 cashews(4bf)

Failed on the third meal by getting nuggets from chick-fil-a. Oh well at least it's protein. This 5 day on zone approach is pretty good. I haven't had time to get to the grocery store though which is making it really tough to stay on task. First thing in the morning, it's straight to Trader Joe's for me! Also thought I'd note that on weekends, although I am liberal with my food choices I follow an Intermittent fasting approach. I generally don't eat until after noon and the fasts last between 15-18 hours.

Posted by:George Heckert | July 22, 2008 at 12:21 AM

At the end of the month I will write up my observations on The Zone diet.

2 more weeks

I have been doing this "hard routine" with my affiliate, which is a month of sticking to a strict zone diet and documenting it on the website. I have been following a 5 day on, 2 day off approach; that is, I have been eating strict zone Mon-Fri and then eating whatever on weekends. From here on out I will be linking to this blog for my posts.

Meals
1st:
1 Trader Joe's sausage, 1 egg(4bp)
2 pieces of toast(4bc)
4 tsp peanut butter(4bf)

2nd:
2 slice ham, 2 slice swiss(4bp)
2 apples(4bc)
12 almonds(4bf)

3rd:
Smoothie
1 banana(3bc)
1 scoop protein powder(4bp)
12 cashews(4bf)
ice and water

4th:
4oz. steak(4bp)
1 can lentil soup(2bc)
1 slice bread(2bc)
4tsp peanut butter(4bf)