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Ok how did you do? If you followed my instructions and links on my last blog, http://
www.facebook.com/pages/Ross-Steiner-Strength-and-Conditioning/131022370287348
hopefully you obtained your weight, height ( in inches), wrist circumference and activity
level. After that you entered your information into the body fat calculator and figured out
your protein requirements unique to you.
I will use myself as an example so you can see the progression. Lets get started, the fist
thing I did was take my measurements. I weighed in at 167lbs, my wrist circumference
is 7ʼʼ, my waist circumference is 34ʼʼ my height is 67ʼʼ my activity level is active. Again
hereʼs the link (http://www.zonediet.com/Tools/Calculators/tabid/159/Default.aspx) , letʼs
plug in my numbers:
Body Fat %: 16
Body Fat Weight (lbs): 26
Lean Body Mass (lbs): 139
Daily Protein Requirement (g): 111
# of Blocks of Protein: 16
# of Blocks of Carbohydrate: 16
# of Blocks of Fat: 16
So what does this all mean? Simply put, with my current actively level and body fat, for me to
optimize performance, lean out (lose fat, gain muscle) and I need 111grams of protein a day. to
make this simple, the Zone takes your protein requirements and puts them into blocks. These
blocks of protein will then be spread out through the day. Not everyone will have the same
protein requirements, so each diet will look a little different. Because I require 16 blocks of
protein I will also need 16 blocks of carbohydrates and 16 blocks of fat.
Again, a block is just a unit of measure used to help you make balanced meals. Instead of always
calculating how many grams of protein and carbs there are in each food you eat, the zone gives
you lists of foods that will give you the correct amount of blocks. If you like numbers, here is the
break down of how it works.
Tuna salad
4 oz. canned tuna (4 blocks of protein)
large mixed green salad( 3cups of lettuce, 1/2 green pepper, 1 tomato) (1 block of
carbohydrate
1/2 cup of black beans ( 2 blocks of carbohydrate)
1/4 cup of hummus (1 block of carbohydrate)
1 teaspoon olive oil (3 blocks of fat)
1 tbsp of avocado ( 1 block of fat)
balsamic vinegar to taste ( free food)
As you can see this is an easy meal to prepare and gives me 4 blocks of all
macronutrients. Once you figure out your block requirement all you have to do is
spread your meals out through the day and pick the appropriate amount to eat at each
meal.
Most guys average about 16 blocks a day. A typical day will look like this:
Snack 4pm" " " Dinner 7pm " " " Bedtime snack 10pm
1 block protein" " 4 block protein" " 2 block protein
1 block carbohydrate" 4 block carbohydrate" 2 block carbohydrate
1 block fat" " " 4 block fat" " " 2 block fat
That is not a bad amount of food, you never feel to hungry because you are eating
every 3-5 hours. Try experimenting with different meal times and different foods, the
possibilities are endless. Below I will give a Zone food guide. Use this reference to build
your own meals. If you absolutely hate the idea of building your own meal I also will
include block meals that are already calculated for your requirements.
Meal Plans
Each food in the following list = 1block. most meals will be between 3-4 blocks of
protein , carbohydrate and fat per meal (each protein block contains 7 grams of protein
and each carbohydrate contains 9 grams of carbohydrate.)
best choice (low in saturated fat) low glycemic index best choice (rich in monounsaturated fat)
carbohydrates are the
best choice
ground beef 1 1/2 oz less then 10% green beans 1 cup macadamia nuts ~1
fat
turkey breast deli style 1 1/2 0z black beans 1/4 cup peanut butter 1/2 tsp
beef Range fed or game oil and vinegar dressing 1/3 olive oil
plus viniger to taste
corned beef lean1 oz udoʼs 3-6-9 blend EFA oil 1/3 tsp
duck 1 1/2 oz Brussels sprouts 3/4 cup peanut oil 1/3 tsp
pork lean 1 oz collard greens 1 1/4 cup vegetable oil 1/3 tsp
turkey, skinless, dark meat 1 oz eggplant 1 1/2 cup mayo, light 1 tsp
ham deli style 1 1/2 oz kale 1 1/4 cup sunflower seeds 1/4 tsp
salmon 1 1/2 oz kidney beans 1/4 cup bacon bits 2 1/2 tsp
salmon (wild)1 1/2 oz okra 3/4 cup cream, light 1/2 tsp
tuna steak 1 1/2 oz swiss chard 1 1/4 cup veg. shortening 1/3 tsp
calamari 1 1/2 oz
catfish 1 1/2 oz
Meal Plans
protein Carbohydrate Fat
crabmeat 1 1/2 oz
grapefruit 1/2
honeydew 1/2
kiwi 1
lemon 1
lime 1
nectarine 1/2
orange 1/2
peach 1
pear 1/2
plum 1
strawberries 1 cup
tangerine 1
Carbohydrate
(quantity) use in
moderation
unfavorable carbs
Vegetables
Acorn Squash 3/8 cup
French Fries 5
Fruit
Banana 1/3 (9 in)
Dates 2
Figs 3/4
Kumquat 3
Prunes 2
Raisins 1 Tbs
Fruit juice
Apple juice 1/3 cup
Grains and
breads
Bagel 1/4
Barley 1Tbs
Biscuit 1/4
Breadstick 1
Buckwheat 1/2 oz
Cereal 1/2 oz
Cornstarch 4 tsp
Croissant 1/4
Crouton 1/2 oz
Donut 1/4
Granola 1/2 oz
Muffins 1/4
Popcorn 2 cups
Rice 3 Tbs
Rice cake 1
Taco shell 1
Waffle 1/2
Condiments
BBQ sauce 2 Tbs
Catsup 2 Tbs
Jelly/jam 2 tsp
Molasses 2 tsp
Alcohol
Beer 8 oz
liquor 1oz
wine 4oz
Snacks
Chocolate bar 1/2 oz
Pretzels 1/2 oz
Saltine crackers
Another great recorse that has great articles, dailey workouts and plenty of great articles
about training is crossfit http://www.crossfit.com I used their example of meal planning
to get you started.
3 block menu
Breakfast
3 Block Menus
Breakfast Quesadilla
1 corn tortilla
1/4 cup black beans
1/3 cup onions, chopped
1 green pepper, chopped
2 eggs (scrambled or fried)
1 oz cheese
3 Tbs avocado
Breakfast Sandwich
1/2 pit bread
1 egg (scrambled or fried)
1 oz cheese
1 oz sliced ham
Serve with 1/2 apple and 3 macadamia nuts
Fruit Salad
3/4 cup cottage cheese
1/4 cantaloupe, cubed
1 cup strawberries
1/2 cup grapes
Sprinkle with slivered almonds
Smoothie
Blend together:
1 cup milk
2 Tbs protein powder
1 cup frozen strawberries
1/2 cup frozen blueberries
1 scoop cashews
Oatmeal
2/3 cup cooked oatmeal (slightly watery)
1/2 cup grapes
1/2 cup cottage cheese
1 1/2 tsp walnuts, chopped
Spice with vanilla extract and cinnamon
Add:
1 Tbs protein powder
Easy Breakfast
3/4 cantaloupe, cubed
3/4 cup cottage cheese
9 almonds
Meal Plans
Steak and Eggs
2 oz grilled steak
1 egg over easy
1 slice toast w/ 1 tsp butter
1/4 cantaloupe, cubed
Lunch
Tuna Sandwich
3 oz canned tuna
3 tsp light mayo
1 slice bread
Serve with:
1/2 apple
Tacos
2 corn tortillas
3 oz seasoned ground meat
1 oz grated cheese
1/2 tomato, cubed
1/4 cup onion, chopped
Lettuce, chopped
Serve with Tabasco to taste
~ 9 olives, chopped
Deli Sandwich
1 slice bread
3 oz sliced deli meat
1 oz cheese
3 Tbs avocado
Serve with 1/2 apple
Quesadilla
1 corn tortilla
3 oz cheddar and jack cheese
3 Tbs guacamole
Jalapenos, sliced, to taste
Top with salsa
Serve with 1 orange
Grilled Chicken Salad
3 oz chicken, grilled
2 cups lettuce
1/4 tomato, chopped
1/4 cucumber, chopped
1/4 green pepper, chopped
1/4 cup black beans
1/4 cup kidney beans
~1 1/2 Tbs salad dressing of choice
Meal Plans
Easy Lunch
3 oz deli meat
1 oz sliced cheese
1 1/2 apple
3 macadamia nuts
Dinner
Fresh Fish
4 1/2 oz fresh fish, grilled
Saute 1 1/3 cup zucchini in herbs
Serve with
1 large salad with 1 1/2 Tbs salad dressing
of choice
1 cup fresh strawberries for dessert
Chili (serves 3)
Saute:
1/3 cup onion, chopped
1 green pepper, chopped, in garlic cumin,
chili powder, and crushed red peppers
Add:
9 oz ground beef or turkey until browned
Add:
1 cup tomato sauce
3/4 cup black beans
3/4 cup kidney beans
~30 olives, chopped
Add fresh cilantro to taste
Serve each helping with 1 oz cheese, grated
Easy Dinner
3 oz chicken breast, baked
1 1/2 orange
3 macadamia nuts
Beef Stew
Saute: 1 tsp olive oil
1/4 cup onion, chopped
1/2 green pepper, chopped
~6 oz (raw weight) beef, cubed
Meal Plans
Add:
1 cup chopped zucchini
1 cup mushrooms
1/2 cup tomato sauce
Season with garlic, Worcestershire sauce,
salt and pepper
Snacks
1block snacks
1 oz cheese
1/2 apple
1 macadamia nut
1 oz jack cheese
1 Tbs guacamole
1 tomato
1 oz hummus
1/2 tomato
1 1/2 oz feta cheese
Meal Plans
1 cup strawberries
1/4 cup cottage cheese
1 macadamia nut
1 poached egg
1/2 slice bread
1/2 tsp peanut butter
1 oz tuna
1 large tossed salad
1 tsp salad dressing of choice
1 hard boiled egg
1 large spinach salad
1 tsp oil and vinegar dressing
Blend:
1 cup water
1 Tbs protein powder
1/2 cup grapes
1/3 tsp canola oil
Blend:
1 cup water
1Tbs spirulina
1 cup frozen berries
3 cashews
Meal Plans
1 oz cheddar cheese melted over
1/2 apple
Sprinkled w/ walnuts
1 oz sardines
1/2 nectarine
5 olives
1 1/2 oz salmon
12 asparagus spears
1/3 tsp olive oil
1 1/2 oz shrimp
2 cups broccoli
6 peanuts
1 oz canadian bacon
1 plum
1 macadamia nut
1 1/2 oz scallops
1 sliced cucumber
Well that should be enough to get you started, just remember make sure you eat all the
recommended blocks of food. Every meal and snack needs contain a protein
carbohydrate and a protein. distribute the blocks however you choose, but just don't
consume more then 5 blocks in one meal. Remember to drink 8oz of water with every
meal.
To find out more information about training, feel free to email or contact me through my
website or facebook strength page.
steinerjazz@gmail.com
http://www.rosssteinerpersonaltraining.com
http://www.facebook.com/pages/Ross-Steiner-Strength-and-Conditioning/
131022370287348