Start-Up Guide To Following Zone & Paleo

1 CORINTHIANS 6:19-20

Or do you not know that your body is a temple of the Holy Spirit within you, whom you have from God? You are not your own, for you were bought with a price. So glorify God in your body.

1 CORINTHIANS 10:31

So, whether you eat or drink, or whatever you do, do all to the glory of God.

GENESIS 1:29

And God said, “Behold, I have given you every plant yielding seed that is on the face of all the earth, and every tree with seed in its fruit. You shall have them for food.

1 CORINTHIANS 9:27

But I discipline my body and keep it under control, lest after preaching to others I myself should be disqualified.

Image

============================================================================

This blog post is designed to help any CrossFitter start following the Zone Diet while eating Paleo foods. This is the gold standard among CrossFit athletes both recreational and professional. While this will give you a solid knowledge foundation of how to get the most of your training it will not replace the books. They are…

  • Enter The Zone: A Dietary Road Map by Dr. Barry Sears
  • The Paleo Solution: The Original Human Diet by Robb Wolf

By reading those books you will gain more knowledge and understanding of how and why we follow these two diets as CrossFitters.

Both books can be bought here in Midland, TX at Barnes & Noble or online at http://www.amazon.com.

============================================================================

What is Paleo?

Paleo is essentially eating the foods we ate before the dawn of agriculture. As a CrossFitter you should look at Paleo as WHAT you eat.

Certain foods and processing methods of modern day agriculture don’t align well with our goals of maximizing health & performance. As a Christian i see it in the sense that the more man has to do with its production then the more inferior it is going to be compared to things that God has made. Some people simply follow just the Paleo diet with no regard for portions (which is what Zone is about) and they still have very good results. That is one option you have. True Paleo-ists don’t eat any grains, dairy, or sugar.

Here is a great video that will give you a brief, simple, rundown on the logic behind the Paleo diet:

http://www.youtube.com/watch?v=uCFZoqmKf5M

============================================================================

What is Zone?

The Zone diet is basically about learning how to put together perfectly balanced meals that promote maximum health, wellness, and performance. As a CrossFitter you should look at Zone as HOW MUCH you eat.

As a CrossFitter that means maximum fat loss with no loss of muscle. AKA faster “Fran” times, heavier deadlifts, your first muscle-up, etc. Reading the book will reveal that A TON of research went into developing this diet. When following the zone diet every meal you eat is 40% carbohydrates, 30% protein, and 30% fat. You also eat a certain number of “blocks” based on how much lean body mass (muscle) you have.  Don’t let the details, numbers, and percentages, scare you. Once you get this down it is much more simple then it sounds.

Here is a video that explains a very simplified version that you can follow:

http://www.youtube.com/watch?v=isr12WKjt0E

============================================================================

Putting It All Together

Doing the simple version of zone or eating just paleo is a great way to get started. If this is as far as you want to go for now then that is fine. Following this simplified version will get you results and promote a healthy lifestyle for an active CrossFitter. But to really maximize your results you need to learn the details and how to put the two diets together. This stuff takes some time and effort to learn. If you aren’t serious about making a time/energy commitment to this then you might as well stop reading. If you’re ready to learn, read on! 

  • Step 1: Find out how many blocks you need to be eating.

Here is a block calculator that can determine how many blocks you should be eating:

http://www.dbhonline.com/zoneful/p_calculator.htm

Simply enter your information from Saturday’s weigh in. (If you don’t remember just text, call or email me my number is: 432-553-7053) Then set your activity level based on how many days/week you are coming to CrossFit. Obviously what we do is medium-hard. lol

  • Step 2: Learn what a block is.

An entire block is composed of 40% carbs, 30% fat, and  30% protein. Here is how it breaks down in grams: 9 grams of carbohydrates, 7 grams of protein, 1.5 grams of fat.

  • Step 3: Learn how to put meals together!

Essentially you will need to pick a protein and get the amount of you need from that protein. Then do the same with your fat and the same with your carbs.

This PDF has the appropriate serving sizes of most common foods:

http://crossfitimpulse.com/wp-content/uploads/2010/05/charts.pdf

-A One Block meal consists of one choice from the Protein List (pink), one from the Carbohydrate List (blue) and one from the Fat List (green).

-A Two Block meal consists of 2 choices from each list.

-A Three Block meal consists of 3 choices from each list…and so on.

============================================================================

Here is also an excel spreadsheet that can be very useful for the same thing:

http://www.albanycrossfit.com/nutrition/2009/06/paleozone-block-calculator.html

============================================================================

Here is a decent video that shows a couple putting together a zone/paleo meal:

http://www.youtube.com/watch?v=7CEv0rBTEpE

I plan to make my own video soon without all the little exceptions that they talk about in this video to help simplify it some for you guys.

============================================================================

You can also use your hands to determine approximate serving sizes!

Image

Image

============================================================================

Here are some solid products that are already zoned out for you. You just grab, eat, and go. Both are solid options but keep in mind whole food is always superior.

  1. http://www.perfectblocks.com/
  2. http://stevesoriginal.com/

============================================================================

“But what if i am tempted and i want to cheat?”

Read this post: https://crossfitfms.wordpress.com/2012/04/16/the-checklist-for-cheating/

============================================================================

Lastly just a little piece of motivation. Two CrossFitters who are AVID zone/paleo followers.

Matt Chan:

Image

And Lindsey Smith

Image

============================================================================

That’s about it… You guys are bound to have questions so don’t hesitate to call/text/email me with any inquiries! I’m excited! Let’s do this thing you guys!

Aside | This entry was posted in Challenge, Paleo, Uncategorized, Zone and tagged , . Bookmark the permalink.

65 Responses to Start-Up Guide To Following Zone & Paleo

  1. sexdating says:

    Talking about this stuff puts a smile on my face!

  2. Jenn says:

    I always understood Paleo to be no grains or dairy but the lists on the colored paper include dairy and grains…so if I include those is it more Zone and when I cut those out does it become Paleo? Not sure I am understanding this correctly.

    • coachfms says:

      You are correct that dairy and grains ARE NOT paleo. Zone and Paleo are two separate diets. Essentially, zone is the HOW MUCH you eat and Paleo is the WHAT you eat. Let me know if you still don’t understand.

  3. Sean says:

    Reblogged this on Become UnAfraid and commented:
    A great guide full of tips on how to get started!

  4. Pingback: Seeking help with LCHF, paleo and zone, please help.

  5. Hurrah, that’s what I was looking for, what a stuff! existing here at this blog, thanks admin of this web page.

  6. Hey there I am so excited I found your site, I really found you by accident, while I was browsing on
    Bing for something else, Anyways I am here now and
    would just like to say thanks for a incredible post and a all round exciting
    blog (I also love the theme/design), I don’t have time to go through it all at the moment but I have bookmarked it and also included your RSS feeds, so when I have time I will be back to read more, Please do keep up the great job.

  7. Tony jacques says:

    I’m confused. I thought 1oz (a block of protein) equates on my calculator to 28gms yet you say 7gm? Tj

    • coachfms says:

      The actual WEIGHT of the protein source should be 1oz/28 grams per block but the GRAMS OF PROTEIN in the actual protein source is 7 grams per block. I know, it’s confusing. But yes, you are doing it correctly.

  8. sffronx says:

    Amazing! Its actually awesome article, I have got much clear idea about from this
    piece of writing.

  9. Megan says:

    So 4 blocks of carbs would be 12 cups of cooked broccoli?

    • coachfms says:

      Yes. Crazy, i know. It is TOUGH to work in the greens. I rarely do more than one block of veggies in a meal.

  10. Pit says:

    Aloha,
    What is the number one best Palio/Zone book to read?

    Shocka Bruddah !

  11. I’m curious to find out what blog system you’re working with?
    I’m experiencing some small security issues with my latest website and I would like to find something more safe. Do you have any solutions?

  12. Joshua wells says:

    Are the blocks given for weight loss, maintenance….?

  13. Penny Stephens says:

    I just started crossfit, and I am really enjoying it. The box I was at was not friendly at all so,I found a new box in Petal. So I hope it goes better. Anyway I wanted to say thank you for explaining the Paloe/Zone diet, I still have questions, but I understand more now than before. Is it easier to do all the blocks in one day for the week, so they will be ready, or just one day at a time.

  14. Pingback: Gene Penaflor, 72, survived 19 days in freezing woods on true Paleo diet – Examiner.com | The Paleo Diet Recipe Cookbook

  15. Pingback: Avoid the ‘Festive 15′ on Thanksgiving with Chappaqua Mom’s ‘Paleo Diet’ – Hudson Valley Reporter | The Paleo Diet Recipe Cookbook

  16. Nikola says:

    I don’t understand. A block is composed of 40% Carbs, 30% fat, 30 % Proteins. But 9g carbs, 7g proteins and 1,5g fats doesn’t make those percentages?

    • Dee says:

      In the zone, each macronutrient has it’s own block – each meal (made up of carb, fat & protein) is the 40-30-30 ratio. there are more calories in fats; the % represent the amount of each macronutrient per meal.

  17. Pingback: The Paleo Recipe Book is now available for just $27 online – PR Web (press release) | The Paleo Diet Recipe Cookbook

  18. Pingback: Paleo Recipe Book Review Diet Recipe Plan That Really Works for Weight Loss – SBWire (press release) | The Paleo Diet Recipe Cookbook

  19. The paleo diet is the latest diet going to the fitness world.

    But what precisely is the paleo diet? How does the paleo diet work?
    Can you trust it, and is it safe? Above all, how do you begin with the paleo diet?
    To answer your questions, we’ve come up with a complete guide to the
    paleo diet for the consumption.

  20. My brother recommended I might like this website. He was totally right.
    This post actually made my day. You cann’t imagine simply how much time I had
    spent for this information! Thanks!

  21. Pingback: All of my favorite Paleo and health related Links! | Front Range Boot Camp

  22. dateas.com says:

    With havin so much content do you ever run into any problems of plagorism or copyright
    infringement? My website has a lot of unique content I’ve either created myself or outsourced but it
    seems a lot of it is popping it up all over the internet
    without my authorization. Do you know any methods to help reduce content from being stolen?
    I’d genuinely appreciate it.

  23. Michelle says:

    Love the post!!! I’m currently on the Zone DIet!! The Zone Diet was the missing piece to the puzzle for me and a pinnacle discovery in my training. I started feeling better both mentally and physically, which allowed me to push harder within my CrossFit training and performance, thus resulting in a leaner, stronger, happier, and fitter me!!!

    This is my story on Zone

    http://myjourneyrx.com/2014/03/11/my-experience-on-the-zone-diet/

  24. Sommer says:

    I am newer to the CF community so far I’m down 54 lbs. however I’m stuck. One of my coaches suggested I start the paleo zone as opposed to just paleo. I have searched the web up and down and all I’m asking is for a 13 block meal plan. Can u help me? I have 70 more lbs to get off and everywhere I look it gives me 1 meal and nothing else??

    Thanks
    Sommer

  25. st johns says:

    Greetings! I’ve been following your site for a long
    time now and finally got the courwge to go ahead
    and give you a shout out from Lubbock Tx! Jusst
    wanted to tell you keep up the fantastic work!

  26. It is appropriate time too make some plans for the future and iit is tikme to be happy.

    I’ve read this post and if I could I desire too suggest you some interesting things
    or suggestions. Maybe yoou could write next articles referring to this article.

    I want to read even more things about it!

  27. Kate says:

    Hi exceptional blog! Does running a blog such
    as this require a lot of work? I’ve very little expertise in
    programming however I had been hoping to start my own blog soon.
    Anyways, should you have any ideas or techniques for new blog owners please share.
    I know this is off subject but I simply wanted to ask.
    Appreciate it!

  28. After looking ovrr a number off the blog ardticles on your blog,
    I seriously like yur way of blogging. I book marked itt too my bookmark site
    list and will be checking back soon. Please check out my website
    as welll and lett me know what you think.

  29. This piece of writing offers clear idea in favor of the new users of blogging,
    that really how to do blogging.

  30. Pauline says:

    I have been browsing online more than three hours nowadays, but I never discovered any fascinating article like
    yours. It’s pretty price enough for me. In my opinion, if all website owners and bloggers made just right content as you probably
    did, the web will probably be much more helpful than ever before.

  31. I always emailed this blog post page to all my
    contacts, because if like to read it after that my contacts will too.

  32. It is perfect time to make a few plans for the longer term and it’s time
    to be happy. I’ve read this put up and if I may I wish to recommend you few fascinating issues or advice.

    Maybe you could write subsequent articles regarding this article.
    I wish to learn more issues approximately it!

  33. You have made some really good points there. I looked on the internet
    to learn more about the issue and found most people will go along with your views on this site.

  34. I wanted to thank you for this excellent read!! I absolutely loved every bit of it.

    I have you saved as a favorite to look at new stuff you post…

  35. Good day! Do you know if they make any plugins to assist with SEO?
    I’m trying to get my blog to rank for some targeted keywords but I’m not
    seeing very good success. If you know of any please share.
    Thanks!

  36. seo Ireland says:

    Excellent goods from you, man. I’ve understand your stuff
    previous to and you are just extremely magnificent.

    I actually like what you have acquired here, certainly like what you are saying and
    the way in which you say it. You make it enjoyable and you still care for to keep it sensible.
    I can not wait to read much more from you. This
    is really a wonderful web site.

  37. Hurrah! After all I got a webpage from where I be capablle of truly take helpful data concerning my study and knowledge.

  38. Lieselotte says:

    Hi! Do you use Twitter? I’d like to folloow you if that
    would be ok. I’mdefinitely enjoying yyour bkog and look
    forward to new posts.

  39. Mike says:

    I have been following this pretty closely and have lost almost 20 lbs in the last 2 1/2 months.

    My question is about the chart with examples of appropriate block sizes. For example, in the chart the Red bell pepper requires 2 cups chopped per block of carbs. Which is supposed to be 9g of Carbs/ block. However, I checked the following website and it says that one cup of copped bell peppers is 9g of carbs.

    http://nutritiondata.self.com/facts/vegetables-and-vegetable-products/2896/2

    This makes me call into question how accurate these blocks are and wonder if I am needlessly wasting money because some of the block examples are wrong.

    Also there is no Kale estimate in “Raw vegetables”. Anyone know what a block is for kale?

    Thanks

  40. Pingback: Paleo Zone Block Calculator | Paleo Recipes

  41. Pingback: 3 Block Paleo Vegetarian Zone Recipes | Paleo Recipes

  42. Pingback: Paleo Diet Spreadsheet | Paleo Recipes

  43. Pingback: Paleo Zone Diet Crossfit Journal | Paleo Recipes

  44. Pingback: Crossfit Paleo Diet Plan Pdf | Paleo Recipes

  45. Pingback: Paleo Diet How To Calculate Zone Blocks | Paleo Recipes

  46. Pingback: How To Start The Zone Diet | Got Healthy

  47. Hmm it seems like your blog ate my first comment (it was super long) so I guess I’ll just sum it up what I submitted and say, I’m thoroughly enjoying your blog.

    I as well am an aspiring blog blogger but I’m still new to the whole thing.
    Do you have any tips for novice blog writers? I’d definitely
    appreciate it.

  48. Good day! I could have sworn I’ve been to this website
    before but after reading through some of the post I realized it’s new to me.
    Nonetheless, I’m definitely glad I found it and I’ll be
    book-marking and checking back frequently!

  49. Pingback: Why you should take our Health & Wellness Challenge & How to Survive! | CrossFit Pineville

  50. Pingback: The Body Fat Solution – Zone Diet Crossfit

  51. sunny shakhawala says:

    Hey everyone! I’m scouring the internet for a meal replacement / supplement bar that is paleo & zone friendly but can’t seem to find one anywhere!! Some bars are Paleo, but the macro ratio is out of whack. Even the bars on the zone website don’t follow the 7/9/3 p/c/f ratio. Has anyone comes across anything that actually follows the zone ratio? has anyone come across anything that is zone AND paleo? If so, please let me know. I’m getting a bit tired of my same old 1 scoop, 1 banana, 9 almond smoothie snack.

    Best,

    Sun

  52. Tiffany says:

    This was exactly what I was looking for. I’m ecstatic. Can’t wait to get started. I did something like this about 5 years ago but it wasn’t called the zone diet. I’m sharing this with my fellow crossfit friends asap.

  53. Sharon graham says:

    I’m confused , I’ve been told to eat 215g per day carbs , protein 120g fats 50g how do I convert this into blocks ?

  54. 99B & V FRIENDS JUMBO COMICS DIGEST #240 (NOTE PRICE) $6.
    Still, just because a game like Castle Crashers follows
    the pattern of games that we may have played in our youth, it does not mean that the
    entertainment value is found only within the the realm of fond memories.
    After doing a little digging, I was able to find out that Perfect World and i – Free
    Studio have actually been working together on Elemental
    Kingdoms; so while the original developer’s name isn’t on ‘the box,’ they were still very much a part of the game’s creation.

  55. Pingback: 2 Block Paleo Zone Recipes By Barry | The Paleo Recipe Blog

  56. Pingback: 2 Block Paleo Zone Recipes Free | The Paleo Recipe Blog

  57. Pingback: Zone diet and crossfit

  58. Pingback: Paleo vs Zone: The Ultimate CrossFit Diet Resource - The Best of Fitness

  59. Pingback: Paleo beginners guide crossfitfms.wordp…… – Diet Or Exercise

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s