Basic Zone Guide

The Zone

Invented and trademarked by Dr. Barry Sears, the Zone is an approach to eating that ensures your daily consumption of adequate amounts of carbohydrates, proteins and fats. The Zone is not just a diet; it is a lifestyle. And for athletes, the zone is the optimal way to drop weight safely for a fight or tournament. This website does not claim to be the authority on the zone, but we will try to point you in the right direction.

The zone measures everything in a system called ‘blocks’. You can try a free online calculator (http://www.dbhonline.com/zoneful/p_calculator.htm)* or you can simply contact L.A. for an estimate.

*Most zone calculators ask you to consider your activity level. Even if you are working out almost everyday in addition to doing our Train Fight Win conditioning, use 0.8 as your activity level and do not exceed this. This percentage should only be exceeded if you are truly a professional athlete, i.e. Randy Couture or Venus Williams.

So here is the break-down.

One Block = 9g carbohydrates, 7g protein and 1.5g carbs. If you eat 14 blocks a day, this might be your set-up: 4 blocks for Breakfast, lunch and dinner along with two 1 block snacks. However, you do not just eat anything (although you can as long as you ‘zone’ it), you want to try to consume ‘favorable’ sources for your caloric intake. Below is a basic list of good foods, but you should look at Dr. Sear’s website or books for a more complete list.

Good proteins Amount per 1 block
Poultry 1 oz
Lean red meat 1 oz
Seafood 1.5oz
Tofu 2 to 3 oz
Cottage Cheese ¼ cup
Eggs 1

Good Carbs (cooked) Amount per 1 block
Broccoli 1.25 cups
Cauliflower 1.25 cups
Zuccini 1.34 cups
Squash 1.25 cups
Eggplant 1.5 cups
Kale 1.25 cups

Good Carbs (raw) Amount per 1 block
Mushrooms 3 cups
Spinach 4 cups
Tomato 1 cup
Apple ½
Strawberries 1 cup
Watermelon ½ cup
Peach 1

Good Fats Amount per 1 block
Olive oil 1/3 tsp
Almonds 3
Avocado 1 tbsp
Olives 5
Peanuts 6
Butter 1/3 tsp