So I recently thought I would tinker with a paleo zone, to see if it helps lean out. Going to stick with the paleo foundation just add in the zone block theory. I read that ramping up the fat is a good idea, especially since I am pretty active. With this activity lies my question.
I have been doing "crossfitesque" routines, mostly off site, and homemade. Recently stepped into my local box and will be doing crossfit 2 - 3 times a week there. Thinking Wednesday, Friday, Saturday if it matters. Also on my "off" days I want to throw in some HIIT at least Monday.
I know zone block determination is based on alot of different aspects but activity level definetly places a huge role. This handy dandy zone caluclator I found online ranges between 17 - 20 zone blocks. That is a rather significant range IMHO. Sound I eat higher on days where I am working out?
Also, has anyoen had success with ramping up the fat? I have been doing 4 blocks fat and protein with 2 blocks carb. I read for athletes it should be 5x fat, any suggestions?
You might want to check back with the guys at the CrossFit.com forums. I've frequently heard that they deem the "official" calculations too high. The basic mistake was that even with regular CrossFit training, the activity level to use is not higher than 0,6.
Also check out Robb Wolf's "42 ways to skin the zone"
Look, I've never done the Zone, and I find the it a bit distasteful, personally, even in its Paleo-Zone incarnation. So take all this with a grain of salt.
Unless you are a competitive athlete, you may not gain much by tinkering with the Zone. And even then, you should know that some competitive athletes have found that they do just fine on unweighed, unmeasured Paleo. [Note: Robb Wolf makes this point a lot. To be fair, though, many of those athletes have spent time weighing and measuring their food, and they do know to some extent how much they are eating of each macronutrient -- simply by feel. So it's not the same as a newbie simply going unweighed and unmeasured.]
If you REALLY like measuring and weighing things, then go for it. I would start with a basic Zone prescription at maybe 2x fat -- whatever it is, it doesn't matter -- with some of the carb blocks deleted. Then wait a week. If you feel great, there you go. If you feel crappy or ok, do another week at 3x fat. Then if you don't feel awesome, go to 4x fat. And so on. (I think Robb's prescription is to start out at a regular Zone Rx without the 2x fat, but I don't remember because I find the Zone very uninteresting.)
Use the Zone as an accounting system, not as a magic formula.
You can achieve the same results without resorting to the pseudoscience of Zone blocks by simply tinkering with macronutrient ratios that you log into fitday.com or whatever. Track your percentages and see where you fall on average, then increase carbs or increase fat and see how you do.