Monday
9:00 AM
2.5oz Roast Beef
1 small Apple
Coffee w/ heavy whipping cream
= 2.5 Protein blocks/ 1 Carb block/ 5 Fat blocks
1:00 PM
2oz Low-fat Cheese
1oz Salmon
1 1/3cup cooked Zucchini
1 Plum
1 Tablespoon Avocado
¼ cup light Coconut Milk
= 2.5 Protein blocks/ 2 Carb block/ 6 Fat blocks
5:15 PM
3 Turkey meatballs w/ Marinara sauce
1 Plum
1 Tbls Almond butter
= 3 Protein blocks/ 1 Carb block/ 5 Fat blocks
9:00 AM
2.5oz Roast Beef
1 small Apple
Coffee w/ heavy whipping cream
= 2.5 Protein blocks/ 1 Carb block/ 5 Fat blocks
1:00 PM
2oz Low-fat Cheese
1oz Salmon
1 1/3cup cooked Zucchini
1 Plum
1 Tablespoon Avocado
¼ cup light Coconut Milk
= 2.5 Protein blocks/ 2 Carb block/ 6 Fat blocks
5:15 PM
3 Turkey meatballs w/ Marinara sauce
1 Plum
1 Tbls Almond butter
= 3 Protein blocks/ 1 Carb block/ 5 Fat blocks
8:30 PM (PWO meal)
2oz Buffalo stew meat
1 cup Homemade Coleslaw
.5 cup Strawberries
= 2 Protein blocks/ 1.5 Carb block/ 0 Fat blocks
Total Daily Blocks 10 Protein/ 5.5 Carb/ 16 Fat
Tuesday (Non-Workout Day)
8:00 AM
1 Hard-boiled egg
Plain, non-fat Greek Yogurt
1 Plum
Coffee w/ heavy whipping cream
¼ cup Coconut Milk
= 3 Protein blocks/ 2 Carb block/ 6 Fat blocks
12:00 PM
2 Turkey meatballs w/ 1oz Cheese
Homemade coleslaw
.25 cup Grapes
Coconut Milk
= 3 Protein blocks/ 2 Carb block/ 4 Fat blocks
4:30 PM
1.5oz Roast Beef w/ Hummus
1 small Apple
= 1.5 Protein blocks/ 1 Carb block/ 2 Fat blocks
7:45 PM
4.5oz Ground beef w/ Marinara and Parmesan Cheese
2 cups cooked cabbage w/ onions
.5 cup Strawberries
= 3 Protein blocks/ 2 Carb block/ 4 Fat blocks
Total Daily Blocks 10.5 Protein/ 7 Carb/ 16 Fat
Wednesday
8:00 AM
4.5oz Ground beef w/ Marinara
1 cup cooked Zucchini
Coffee w/ heavy whipping cream
= 3 Protein blocks/ 1 Carb block/ 8 Fat blocks
12:00PM
1 Hard-boiled egg
2oz Roast Beef
Homemade Coleslaw
1 tbs Hummus
= 3 Protein blocks/ 1 Carb block/ 3 Fat blocks
4:30 PM
2 oz Lite Cheese
2 cups Celery
1 tbs Peanut Butter
= 2 Protein blocks/ 1 Carb block/ 5 Fat blocks
7:30 PM (PWO meal)
1oz Lite Cheese
1oz Chicken
1.5 cups cooked Cauliflower w/ peas
1/3 Sweet Potato, baked
1 cup Strawberries
= 2 Protein blocks/ 3 Carb block/ 0 Fat blocks
Total Daily Blocks 10 Protein/ 6 Carb/ 16 Fat
2oz Buffalo stew meat
1 cup Homemade Coleslaw
.5 cup Strawberries
= 2 Protein blocks/ 1.5 Carb block/ 0 Fat blocks
Total Daily Blocks 10 Protein/ 5.5 Carb/ 16 Fat
Tuesday (Non-Workout Day)
8:00 AM
1 Hard-boiled egg
Plain, non-fat Greek Yogurt
1 Plum
Coffee w/ heavy whipping cream
¼ cup Coconut Milk
= 3 Protein blocks/ 2 Carb block/ 6 Fat blocks
12:00 PM
2 Turkey meatballs w/ 1oz Cheese
Homemade coleslaw
.25 cup Grapes
Coconut Milk
= 3 Protein blocks/ 2 Carb block/ 4 Fat blocks
4:30 PM
1.5oz Roast Beef w/ Hummus
1 small Apple
= 1.5 Protein blocks/ 1 Carb block/ 2 Fat blocks
7:45 PM
4.5oz Ground beef w/ Marinara and Parmesan Cheese
2 cups cooked cabbage w/ onions
.5 cup Strawberries
= 3 Protein blocks/ 2 Carb block/ 4 Fat blocks
Total Daily Blocks 10.5 Protein/ 7 Carb/ 16 Fat
Wednesday
8:00 AM
4.5oz Ground beef w/ Marinara
1 cup cooked Zucchini
Coffee w/ heavy whipping cream
= 3 Protein blocks/ 1 Carb block/ 8 Fat blocks
12:00PM
1 Hard-boiled egg
2oz Roast Beef
Homemade Coleslaw
1 tbs Hummus
= 3 Protein blocks/ 1 Carb block/ 3 Fat blocks
4:30 PM
2 oz Lite Cheese
2 cups Celery
1 tbs Peanut Butter
= 2 Protein blocks/ 1 Carb block/ 5 Fat blocks
7:30 PM (PWO meal)
1oz Lite Cheese
1oz Chicken
1.5 cups cooked Cauliflower w/ peas
1/3 Sweet Potato, baked
1 cup Strawberries
= 2 Protein blocks/ 3 Carb block/ 0 Fat blocks
Total Daily Blocks 10 Protein/ 6 Carb/ 16 Fat
For about 3 months now, I have been experimenting with my Zone prescription. I thought I would share how exactly I've modify my 10 blocks to tailor my own specific needs.
As you can see, I use "Zone technology", as Robb Wolf calls it, in the basic composition of my meals and only shift blocks depending on my daily needs. By shift my blocks, especially the majority of the carb blocks to the post workout meal, I am able to stabilize my blood sugar levels and feel much better. This works for me because it is specific to me and I've done a lot of work (Mike can attest to this) to tweak it just right.
As you can see, I use "Zone technology", as Robb Wolf calls it, in the basic composition of my meals and only shift blocks depending on my daily needs. By shift my blocks, especially the majority of the carb blocks to the post workout meal, I am able to stabilize my blood sugar levels and feel much better. This works for me because it is specific to me and I've done a lot of work (Mike can attest to this) to tweak it just right.
3 comments:
Connie, you keep killing these workouts! I got some advice from Lance and I'm going to start messing with my intake a little bit. Mainly because I am ALWAYS HUNGRY. I'll eat a 3-blocker for lunch (lots of broccoli) and then be hungry 2 hours later. So, I'm gonna give post-workout carboloading a try and see what happens. Any advice? Sierra
Good idea!
I really recommend you experiment with your blocks, especially since you have already leaned out quite a bit. As for the hunger, it sounds like maybe you aren't getting enough fat. You may want to try doing extra fat at each meal Or play with the carb shifting.
> Any advice?
Haggis. Eat at least a pound of it and see if you are still hungry. Yep, advice of this quality is rarely free, but I'm in a generous mood.
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