Back in the Zone


The first week of December I re-injured my shoulder, and spent two solid months in physical therapy and out of boxing. I became the cardio mistress (wore my thigh-high leather boots, carried the whip) but the intense PT schedule meant I had to give up some of my regular workouts. I got sloppy with my diet and ate depressively and now I’m five to seven pounds past the weight I like most to be.

I have a plan: move less, eat more.

Wait! No, I remember, it’s move more, eat less. (The funniest part of that Mad TV vid: “Bullcrap, you don’t know me!”)

And to that end, I’m picking up my workout schedule and writing out my meal plans again. As you may already know, I typically follow The Zone (by Dr. Barry Sears), which controls weight by controlling insulin. It’s not a low-carb or a high-protein diet, but rather a protein-carb-fats balanced diet. I used to use the one-third / two-third rule: eating one part protein (lean meats) and two parts low-density carbs (fruits and veggies) with a sprinkling of good fats (mostly monosaturated, like you find in olives and almonds).

But I got sloppy about it.

Now I’ve decided to work with the “blocks” that Sears outlines in his books. In the back of each of the books I own there’s an index of sorts that lists lots of healthy foods and tells you how much of that food equals a block. Most women want to plan meals with 3 blocks of protein, 3 blocks of (low density, which equals fruits and veggies) carbs, and 3 blocks of good fats. Guys can do 4, 4, and 4.

I invested in a scale so that I can actually figure out how much 3 ounces of something is, and I’m measuring everything until I get a sense of the amounts again.

So, here’s my meal plan for my first day back in the Zone:

Breakfast

  • 2/3 cup (cooked) steel-cut oats = 2 blocks carbs
  • 1 cup raspberries = 1 block carbs
  • 2 soy sausage links = 1 block protein (can’t bring myself to get 3 blocks)
  • 3 tsp slivered almonds = 3 blocks fats

Snack

  • 1 graham cracker = 1 carb
  • 1/2 tsp peanut butter = 1 fat
  • 1 mozzarella cheese stick = 1 protein

Lunch

  • 3 oz chicken breast = 3 protein
  • 3 cups broccoli = 1 carb
  • 2 cups fresh sliced strawberries = 2 carbs
  • 3 tsp almond slivers = 3 fats

Before boxing snack (one set of blocks from my dinner)

  • half a Zone bar (gawd, I love these, esp the peanut butter ones) = 1 carb, 1 protein, 1 fat

After boxing dinner

  • 1/2 Zone bar (in car, on way home) = 1 carb, 1 protein, 1 fat
  • 1/4 cup black beans = 1 protein
  • 1/2 cup hot salsa = 1 carb
  • 1/3 tsp (a drizzle) olive oil = 1 fat

This outlines a pretty stringent Zone day, and as you saw, I didn’t quite get the breakfast balanced. But for me the really tough part about this plan is the period between lunch and boxing. The best way I know to do it is to eat lunch about 1 or 2 pm, so that I’m not perishing for food by 6, when I’ll tuck into my Zone bar.

But I’m resolved to get on the plan once again. I’ll keep you posted.

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2 Responses to Back in the Zone

  1. Sine Botchen March 13, 2010 at 12:14 pm #

    Very zone-ish indeed! I put on the typical “over winter/holidays” 10 pounds and begun reworking my diet as well. I think the time change will help with the motivation too. Usually once I get the ball rolling and start seeing some improvement then it’s easier to keep chugging along. Good luck and post updates!

    • Lisa Creech Bledsoe March 15, 2010 at 10:02 am #

      It worked out pretty well, although I missed my morning snack and had a fudgesicle instead. 🙂 AND, I was ravenous before boxing so I ate my dinner before going, and was satisfied with the remaining 1/2 Zone bar after.

      I’m finding that I absolutely have to plan it (at this stage) if I want to do it right. Annoying. Takes extra time. Sigh.

      Felt strong in the ring this weekend, though. Did 5 decent rounds with my trainer on Sunday. This was after she put me through an hour of training. Talk about a bucket-o-sweat. It was tres good.

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