P6 CrossFit Zone Diet Guide

This is the most precise way to get you in the Zone!

The Zone Diet is based upon having the right balance of three macronutrients – protein, carbohydrate, and fat at every meal and snack. This allows you to reach the desired health benefits that come from being in the Zone.

Zone Food Blocks are simply a measurement used to define how much of these macronutrients you should be eating throughout the day. Each Zone Food Block consists of one block of protein, one block of carbohydrate and one block of fat. To get the desired balance your goal should be to have a 1:1:1 ratio of protein, carbohydrate, and fat blocks at every meal and snack. The average female eats 11 blocks each day and the average male 14 blocks each day.

What Does One Block Look Like?

Protein = 7 grams
Carbohydrate = 9 grams (total carbohydrate minus fiber)
Fat = 1.5 grams (if you use animal protein at a meal)or
3 grams of fat (if your protein source is vegetarian)

FOOD BLOCK TYPE:

Some foods are a mix of protein, carbohydrate and fat. We’ve eliminated the thinking and classified these foods for you.

To make a Zone meal, a typical female needs 3 Zone Food Blocks from each of the block categories: protein, carbohydrate and fat. A typical male will require about 4 blocks of each at every meal.

QUANTITY:

This is the amount of each food you can have that will equate to one block whether its protein, carbohydrate or fat. Your Nutrition Coach will help you figure out how many blocks you need each day.

CHOICE:

We’ve classified each food choice as a Best, Fair or Poor. Protein and fat choices rich in monounsaturated fats and low in saturated fats and arachidonic acid are considered Best. Carbohydrates with a low glycemic load, meaning they aren’t quick to raise blood sugar levels, are also considered Best. As the levels saturated fat, omega-6s, or high glycemic carbohydrates increase in a food choice, it gradually reduces its rating from Best to Fair to eventually Poor. Even though the macronutrient composition of the meal would remain the same, using fair or poor food ingredients in a meal increase the inflammatory potential.

What Foods to Eat in the Zone?

Protein

Every Zone meal starts with making sure you have enough low-fat protein. Protein is important because it helps with retaining muscle mass, immunity, and helps with hunger control. If you want to find out exactly how much protein you require for your needs, use the Zone Protein Calculator.

Best Protein Choices

  • Skinless Chicken
  • Fish
  • Eggs
  • Low Fat Dairy Products
  • Tofu
  • Turkey
  • Very Lean cuts of meat
  • Plant Based Meat Subs

Carbohydrate

Some carbohydrates are more favorable when following the Zone than others. This is based on their ability to stimulate insulin and spike blood sugar. For the most part Fruits and vegetables are considered favorable carbohydrate choices when following the Zone whereas grains and starches are unfavorable because they have a greater likelihood of stimulating insulin. We recommend when using starches and grains to keep the portions small (think condiment sized) or eliminate altogether.

Favorable Carbohydrates (Less impact on insulin)

Best Vegetables: Artichokes, Asparagus, Brussels Sprouts, Broccoli, Cauliflower, Kale, Mushrooms, Spinach

Best Fruits: Blueberries, Strawberries, Raspberries, Blackberries

Selected grains:Best: Oatmeal and Barley

Unfavorable Carbohydrates (Greater impact on insulin)

• Grains and starches e.g. pasta, bread, bagels, cereal, potatoes

• Selected fruits e.g. bananas, dried fruit

• Selected vegetables e.g. corn and peas

Fat

Once you have your low-fat protein and favorable carbohydrates, you need some fat. It only takes a little fat at each meal to curb hunger. You want to be careful not to go overboard as eating too much can prevent you from losing excess body fat.

Similar to carbohydrates, not all fats are created equal. The ideal fats in the Zone are monounsaturated fats and long-chain omega-3s like EPA + DHA. Monounsaturated fats are found in olive oil, certain nuts, and avocados. The fats you want to restrict are saturated fats, trans fats,and omega-6 fats rich in arachidonic acid.Similar to carbohydrates, not all fats are created equal. The ideal fats in the Zone are monounsaturated fats and long-chain omega-3s like EPA + DHA. Monounsaturated fats are found in olive oil, certain nuts, and avocados. The fats you want to restrict are saturated fats, trans fats, and omega-6 fats rich in arachidonic acid.

Good Fats (monounsaturated fats)

  • Olive Oil
  • Coconut Oil
  • MCT Oil/Powder (Medium Chain Triglycerides)
  • Avocado Oil
  • Flax Seed
  • Chia Seed
  • Pecans
  • Macadamia Nuts
  • Almonds
  • Avocados

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I was born and raised here in Lafayette, where started CrossFit a little over three years ago. I participated in athletics throughout high school, and have continued to compete while in college pursuing a career as a Nurse Practitioner. CrossFit has changed my life. It has given me a competitive edge, provided me with another platform to test my fitness, increased my quality of life, and connected me with my second family here at P6 CrossFit. With the help and encouragement of our members and coaching staff, I have had the pleasure of becoming a CrossFit Level 1 Trainer Through coaching, my goal is to impact and improve the quality of life of the athletes I meet, whether they are beginners, or elite.

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My name is T.J. Williams and am a husband and father. I am currently the Senior Assistant Golf Course Superintendent at the Farm Golf Club
where I have been working for the past 7 years. started CrossFit because I was getting bored with the same bland routine of a traditional gym. I
had a friend that had just started coaching and he talked me into trying it. I was hooked from the word go. I always enjoyed competing growing up as I played almost every ball sport you could. CrossFit brought back that competitive drive I was missing. After several years of doing CrossFit, I began wanting to help people on their CrossFit journey so I obtained my CrossFit Level 1 Certificate. I enjoy helping people achieve things they never thought they would be able to accomplish. Seeing people conquer fears and experiencing that “light bulb coming on moment” is rewarding to me. One piece of advice I would give to anyone whether they are new to CrossFit or have been doing it for years would be to enjoy the CHASE of mastering the movements.

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ROBERT PLANK

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This is the short version: One September morning, the 9-11 tragedies happened. My best friend and decided that it was our duty to do our part to protect the freedoms that we barely knew anything about. The last time was blown up while deployed to Iraq, I was hit in the head with a piece of shrapnel.

I lost all memory from before that point, and I still have no visual memory to this day. I was discharged from the military and had to figure out how to move forward. I have now been out of the military since 2007 and have found ways to work around these things, to where most people meet, don’t even notice anything is different. Because of the traumatic brain injury suffered, have had an MAI on my brain, yearly since the incident. In June of 201S I received a call from a VA neuro surgeon telling me that my scar tissue had grown and that he believed it was a brain tumor. He requested that I come in immediately to have it removed. I honestly believed it was still just scar tissue and they were overreacting. Man was I wrong. After multiple types of MAI’s proving that it was a tumor, I went in to have it surgically removed. Turns out, it is an incurable type of brain cancer that is supposed to come back (but more on that later). So went through months of Chemo and daily radiation treatments. During that time I felt pretty terrible, so I ate A LOT. Not only did I eat a lot, but I ate a lot of pure junk food which lead to me weighting over 2SOlbs, knew it was time to stop feeling sorry for myself, and that I needed to get up, get back in shape. feel like everything learned about diet, fitness, and lifestyle will not only delay the return of the cancer, but I honestly don’t think it’s coming back at all (I’m an optimist though). had always (even before the military) wanted to get into buying houses, fixing them up, and selling/renting them. I figured there no time life the present, and pulled the trigger on that dream. The process of taking something that needs work, and making it the best it can be, is a passion of mine that now translates directly into being the Owner of PS CrossFit. know it sounds cheesy, but once you get told that you have cancer, everything in life suddenly has more purpose and you realize that tomorrow isn’t promised. You realize that you have a limited amount of time to fulfill your potential and do what makes you happy. Helping others live better lives is what makes me happy. P6 CrossFit has been my opportunity to help more people in a shorter amount of time than anything I have ever done. I am able to help others reach and exceed their goals on a daily basis. get to see people come into the gym intimidated, with low self-esteem, and watch them transform into extremely confident and proud individuals.

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