Monday, May 25, 2009

Fred's Zone


3 boiled eggs
2 slices turkey bacon
15 almonds
2 apples

Food Item Servings Cals Fat Cholest Sodium Carbs Sugars Fiber Protein
egg 3.00 210 14g 645mg 195mg 3g 0g 0g 18g x
Raw Apple 10.00 170 0g 0mg 0mg 43g 0g 0g 0g x
Almonds 15.00 105 9g 0mg 0mg 3g 2g 2g 5g x
Butterball Turkey Bacon 2.00 50 3g 0mg 270mg 0g 0g 0g 4g x

Thank you the Daily

Click totals for charts! Totals: 535 26g 645mg 465mg 49g 2g 2g 27g
% of your daily value 26.75% 39.23% 215% 19.38% 16.33% n/a n/a 53%

Cals Fat Cholest Sodium Carbs Sugars Fiber Protein

26g Fat = 9 blocks
49g Carb = 5.5 Blocks
27g Protein = 4 blocks

Let's say you are trying to eat 4 blocks, the only thing not over is the protein. You need to scale back the fat and carbs. Less apple, and drop the almonds (sucks).

Try this:

Food Item Servings Cals Fat Cholest Sodium Carbs Sugars Fiber Protein
egg 1.00 70 5g 215mg 65mg 1g 0g 0g 6g x
Raw Apple 7.00 119 0g 0mg 0mg 30g 0g 0g 0g x
Butterball Turkey Bacon 3.00 75 5g 0mg 405mg 0g 0g 0g 6g x
Egg White 2.00 32 0g 0mg 110mg 0g 0g 0g 8g x

Scrambled eggs of 2 whites and one whole (large).
3 slices Turkey bacon(butterball brand)
No almonds
1 large apple or 1.5 medium apples (7 oz)
That's almost exactly 3 blocks on everything

REmember, what's different about the Zone is that each macronutrient is equally represented and balanced at EVERY meal. That means some careful juggling and some time measuring, but can really pay off for those unaccustomed to this type of control.

Now, for Rx... Try doing 21 blocks a day for 2 weeks. If you comply 90% or more, and you are not losing weight, than try 19, then 18 etc until it works, or you die.

Good luck dude, and be sure to tell me or Mark how it goes!

Make sense?


Matt Bahen said...

Thanks for this explanation Coach. I'm starting to get the hang of the Zone but every time I see it spelled out like this it reinforces everything!

Jason Struck, RKC said...

you're not Fred...


I was pleasantly surprised by 's excellent copy and pastibilty...