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Zone Paleo Diet
I am currently undertaking a Zone Paleo style diet, making the jump from straight paleo for the first time. The main reason for this is the portioning, tracking and performance gains associated.
I am undertaking a challenge together with my crossfit gym across a 9 week period, currently 60% of the way through at the 5 week mark.
Starting Stats: WEEK 1 Weight 70.3kgs BF 11.9% Height: 175cms
Current Stats: WEEK 5 Weight 68.9kgs BF 10.9%
INITIAL ZONE PRESCRIPTION
I initially started on a 17 Block plan, inline with doing crossfit 5x per week, yoga 2-3 times per week and at times additional strength training at 2x per week.
On 17 blocks at prescibed zone ratios of 40/30/30 I felt full, definite jump in carb consumption however a lower intake on the fats.
UPDATED ZONE PRESCRIPTION
In an effort to drop some bodyfat, I reduced by blocks to 16 by week 2 mark of which I have maintained through weeks 2-5.
SMALL LOSS IN WEIGHT / BODY FAT
Now at 10.9% bodyfat, down from 11.9% I feel like I haven't got to the BF levels I desire (ultimate goal is 8%).
Having read plenty of articles, including Robb Wolf's 42 Ways to skin the zone, I am potentially looking at reducing the carb blocks.
PROPOSED ZONE BLOCK ALTERATION
My proposed was 16 blocks protein, 12 blocks carbs and 16 fat. Initially, I was dropping the carbs post breakfast (WOD in the morning), across my lunch and snack as at this time I am a sedintary office worker.
Question 1: Is this the right approach? Reduce the carb blocks?
Question 2: Is it imperative that when I drop the carb block, I sub in a 3x fat block? Or can I go without?
I have been trialing the dropping carbs approach for 3 days now, and feel slightly less energetic, little lathargic however not as "full" looking and feeling with the increased carbs.
Question 3: Would it be an alternative to increase the fat blocks and try and build muscle? Or do I keep going the way I am?
Question 4: Once you get down this low, is there only so much I can do with my diet to get below 10% Body fat? Does exercise become more important?
I am doing 4-5x Metcons per week, 3 x Strength Training (5/3/1) with Compound lifts.
- Question 5: If I was to change my training, what would be suggested? Do I need to increase cardio? Incorporate HIIT 2x per week in form of sprint training?
I feel like I have hit that mega plateau having only lost 1.5kgs over the course of 5 weeks and 1% loss in Body Fat. It feels like the last 2-3 weeks, there has been no change in body composition. I am looking to make a few tweaks so I can go sub 10% bf towards the 8% mark I so desire.
Any help, guidance or references would be greatly appreciated!
asked byandylee (5)
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on February 20, 2013
at 10:09 AM
This doesn't answer your question directly, but perhaps gives you something to think about.
Lyle McDonald's Body Composition Calculations. Fat Mass (kg) = Body Mass (kg) × Body Fat (%) Lean Body Mass (kg) = Body Mass (kg) − Fat Mass (kg) Goal Weight (kg) = Lean Body Mass (kg) ÷ (1 − [x] Body Fat Goal (%)) Gain [y] (kg) Muscle BF (%) = Fat Mass (kg) ÷ (Body Mass (kg) + [y] (kg)) × 100
So if you put in your numbers...
7.5 = 68.9 × 0.109 61.4 = 68.9 − 7.5 66.7 = 61.4 ÷ (1 − 0.08) 10.4 = 7.5 ÷ (68.9 + 2) × 100
Therefore to reach your 8% BF goal your goal weight should be around 66.7 kg.
But if you aimed to gain 2 kg of LBM your BF would drop from 10.9% to 10.4% .
Now I would say your goal should be putting on LBM rather than cutting weight to reduce your BF. If you really are wanting to drop sub-10% I think you are going to have to look at something more programmed. Most likely cycling calories in the traditional bulking/cutting methodologies. Though I cannot see why someone under 70 kg would want to reduce their BF that low at a cost of edging down in weight.
I would simply try and cycle 20% more calories on work days, -10% less on rest days. This is pretty much the standard bulking/cutting methodology and even what's prescribed in the Lean Gains protocol.
Another point to think about is that your BF taken on the scale is probably out by a number of percentage. Even fat calliper tests have a margin of error of about 5% either side especially when measuring people with pretty low BF. But you still have a consistent number to work with whether or not it is actually true. Also probably helpful to look at some comparisons.
It may also be worth your while looking at the The Ultimate Diet 2.0 .
Please note: the UD2 is an advanced diet for advanced dieters and is only for those seeking very low levels of body fat. A male should be at 12-15% body fat or lower and females at 21-24% body fat or lower prior to considering the UD2. As well trainees must have at least 6 months of consistent training in the weight room under their belt before they even consider the UD2.