Robb Wolf IV- The Zone

Robb Wolf moved on to the Zone diet after discussing why we should be eating food based on what were eaten in paleolithic times (Paleo). Right off the bat, Robb shared he views the Zone diet as nothing more then an "neat" way to track the amounts of carbohydrates(CHO), protein(PRO), fat(FAT) and overall calories(kcals) we eat.

The zone is a system of keeping track of the macro nutrients (CHO,PRO,FAT) we eat using a system based on a "block". In the zone, food quantity, not quality is measured. This is nothing new. Weight watchers does the same thing, using points, and even Richard Simons is in on this with his "deal a meal" (Robb brought up Richard Simmons). As for there being something "magical" that happens when our diets are 40% CHO, 30% PRO, 30% Fat, well Robb did not stand behind that. In fact, he brought up a few things like, when Barry Sears wrote the zone, he did not want it to be seen as high fat. I infer, that is why he kept it at 30% fat (which was consistent with the 70%CHO, 20%Fat, 10% PRO diet that is pushed by the mainstream medical establishment).

Next we went over how to do the math for the zone. This is all in CFJ 21, all over the net, etc.

Finally, we went deeper into "skinning" the zone. Some of the stuff I will write about was presented, some is an extension of what I learned.

First, the zone is a calorie deficient diet. It is not a maintenance diet. It has too few calories. This is a good thing if someone needs to lose weight, but when the desired weight is reached, the calories need to be increased. The best way is not to add more blocks (go from 17blocks to 18blocks), but rather to add fat blocks only, until someone looks, feels, performs well. This is why we see "17blocks, 3x fat." When this is done, we are now no longer eating a diet 40%CHO, 30% PRO, 30% fat.

Second, my zone "prescription" based on some web pages is 17blocks. So, every day I should be eating 17blocks of CHO/PRO/Fat. In a day, I should eat 17blocks of CHO, or 153gms of CHO (9g/CHO block).

153gms/day is about 45gm/meal for 3meals may cause too much of an insulin release for some people. This insulin may cause some people to hold on to their fat or may cause such fluctuations in blood sugar..high, then low, that they become "Carb Crazed Zombies". For these people, they need far less CHOs. Robb Wolf say just cut the carbs in half. Since we are all training, our bodies do need CHO to replenish muscle glycogen stores, so he recommends consuming half of the remaining CHO within 60min of exercising (the sooner the better). This is the post-workout window (PWO). But, since we still need the calories that the CHO were providing, we add 3blocks of fat for every carb deleted. Why? because on the zone a fat block is 1.5gms (1.5gmsx9kcal/gm=13.5 calories. 13.5x3=40.5kcal. 1CHO block is 36kcals, so there is sub). So, now our 17block prescription is 17blocks PRO, 9block CHO and 41blocks Fat (17blocks +8x3(for the deleted CHO blocks).

Another person may not be able to eat gain (gluten or other lectin intolerance). For these people trying to eat 17blocks CHO when you can not consume gains, would require them to eat a ridiculous amount of vegetables. Seriously 3 cups of broccoli is 1 CHO block, so it would take 15cups of broccoli in our 5block meal. The solution, eat less CHO blocks. Again, substitute 3fat blocks for every 1CHO block deleted. Also, if someone is doing this, they should be encourage to eat half their CHO blocks in the PWO.

The zone is all about food quantity. Zoning allows an athlete to know they are getting enough nutrition to fuel their performance and recovery. On the other side, zoning allows an athlete to be a little looser with their eating, but still know where to draw the line.

However, the zone is not for everyone. Some people will get an anxiety attack evening thinking about all the numbers involved in "zoning". Others may not want to spend the time weighing, adding up their blocks, etc needed to do the zone. For these people, by not paying as much attention to the quantity of food they are eating, they must pay attention to the quality. I think these people would do best just eating "paleo" foods.

Zoning Paleo is the best of both worlds. Eating very high quality foods in the right proportions is the way to eat to maximize gains. This is probably only really needed in the elite athlete. Everyone else will probably do very well just doing 1 or the other.

I personally love the zone. Keeping track of numbers, adding things up, etc fits my personality. After being in the military and doing anesthesia, the ideal of "the right amount" really appeals to me. I do not have a grain intolerance. Rather, I am concerned about insulin and consuming too much grains, but I still choose to eat them and they (in moderation) do not seem to cause me too much harm. "Zoning" allows me to know I am taking in the right amount of CHO a day. I also like to take in no more then half my CHO blocks from grains, the other fruit and milk.