CrossFit - A Competitor's Zone Prescription: Part 1

Matt Chan explains how to create a baseline Zone Diet plan for competitive athletes and how to intelligently deviate from it in this video shot at a CrossFit Competitor's Course at CrossFit Park City.
Only 10 percent of CrossFit Games athletes say they weigh and measure their food, Chan notes in Part 1.
"Now you may say, 'Oh, I guess that's not important.' But in my opinion what that says to me is that 90 percent of the Games athletes can improve," says the Level 1 Seminar Staff member who finished second at this year's CrossFit Games.

[@jerryonmalm2328]

The zone diet is calculated with the purpose that each 'block' you eat contains a extra amount of kcal. if a meal is 1 block (1P=9g,1C=7,1F=3) that equals to = 91 kcal. 91 kcal / block * 16 blocks = 1456 kcal. But if you eat like this all day long, you can count with a 20% extra, your 1 block of fat may contain some carbs. Your protein often includes a couple grams of fat. You probably will eat closer to 1500-1600 kcal / day with this zone diet.

[@itusedtobefunny]

Not a Games athlete, but this was still very helpful for me! Thank you so much for sharing!

[@uhukauai]

Matt is a beast athlete and he's very knowledgeable!

[@RealRicksick]

Love the extension cord under the whiteboard!

[@besuynaitsa8619]

So if I do one WOD with one strength workout, what's the activity level? Still .7 or it jump to .8?

[@vikingblood81]

Question for the group-In reference to "Activity Level," he talks about the difference b/w one WOD a day, and two (lift heavy in the a.m., metcon after work for example). So, if my typical day at the gym involves going only once, but I do a warmup, dynamic effort Oly or power lifting, followed by a short rest (5 mins) and finally an 8-15 min Metcon (or 4-5 rounds) immediately thereafter, for planning purposes, would you consider that a single workout (since my body never "comes down"),or two?

[@chyczem]

What are activity levels for for people just starting , being overweight, training 3 times a week? Does fish oil supp. adds up with fat blocks per meal?

[@johnboy4365]

Question, just starting on zone for weightloss. Tryin to get my food block tool box together, So I cant find the size block for tomato pasta sauce. Can you help?? And maybe a good online source too . Thanks john , DkNy

[@mCanq]

can you add english subtitles

[@mckohtz]

Most women need 2-3 blocks per meal and 1 block per snack with 3 meals and 2 snacks. Most men need 3-4 blocks per meal and 1 block per snack. If you are more active and/or have larger Lean Body Mass you need more blocks. However to get an accurate idea you need to read the book "The Zone" and use your lean weight and activity level to calculate how many blocks you need. It's all in the book. I like Mastering the Zone book the best b/c it's simple and straight forward.

[@Northwindbreeze]

Thank you!

[@rstingle88]

Brendan, if you study the science behind the Paleo-Zone, it basically comes down to the "quality" of foods you ingest will do more for you in the long run, its the basic "quality vs quantity". In this case, its the quality of the nutrients, not the quantity of calories.

[@drmmerguy160]

Can someone clarify that these calories are in addition to our Caloric needs based on our BMR. I feel like that is a pretty important piece of information.

[@isamal-abbasi2392]

very informative video, one question though.. How do you measure or estimate the activity level?

[@user-fu4yc4ik6n]

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[@ahmedel-baramony8884]

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[@rodrigosouza7223]

legenda por favor

[@JasonKingMonkey]

but he's absolutely correct. The protein prescribed to support the lean body mass is grossly undercalculated. Realistically you're going to need 1.0-1.5g/lb of LBM.

[@left1506]

So after applying the formula my result was 4.8 Does that mean 4 blocks a meal?

[@mckohtz]

Sounds like a miss calculation... Most women need 2-3 blocks per meal and 1 block per snack with 3 meals and 2 snacks. Most men need 3-4 blocks per meal and 1 block per snack. If you are more active you need more blocks. However to get an accurate idea you need to read the book "The Zone" and use your lean weight and activity level to calculate how many blocks you need. It's all in the book. I like Mastering the Zone book the best b/c it's simple and straight forward.

[@emattiza]

killer job matt. you know your nutrition.

[@Xanten7]

How do fruits take you back to an alkaline state if they are acidic?

[@wardtaylore]

Joel Darby they don't. Your lungs and other bodily functions regulate your blood pH (increase/decrease respiration). This is pseudoscience.

[@ericgt79]

unless your the athlete hes talking about up to the week of the games doing 3 to 4 met-cons a session than your activity level for a normal athlete is gonna be about .7 most people tend to over exagerate their own activity levels. what i suggest is just going with what is working for you. adjust week to week and see how your performance differs. stick to the one that works best.

[@josem0120]

I'm watching this while eating cookies and ice cream. No shame at all.

[@BennyLeSanto]

hahhha!!

[@psudsi]

Hey everyone! I'm scouring the internet for a meal replacement / supplement bar that is paleo & zone friendly but can't seem to find one anywhere!! Some bars are Paleo, but the macro ratio isn't in line. Even the bars on the proper zone website don't follow the 7/9/3 p/c/f ratio. Has anyone comes across supps / meal replacements that actually follow the zone ratio? has anyone come across anything that is zone AND paleo? If so, please let me know. I'm getting a bit tired of my same old 1 scoop, 1 banana, 9 almond smoothie snack.

[@jmkennon90]

Does anyone else think he looks like Ryan Reynolds jacked brother?

[@claytonmoorman]

sounds like him too lol

[@MegaUnavailableusern]

they aren't just fit but smart as fuck too.

[@capitatus1984]

safety first right? hahaahahaha

[@brendanmiller2268]

25blocks equals approx a total of 2000 calories (and thats high). a 210 pound male whom works out 3 times a day this is simply not enough.... sorry

[@Northwindbreeze]

but he didnt say this or did he?

[@DanceEST]

lol no shame in your game i see...i guess you dont want these results lol lol...naw jk jk jk man...do you

[@gerardogreene1247]

What exactly is Okibetonic Secrets? How does this thing really work? I see many people keep on speaking about this popular fat burn method.