Every body needs protein; but how much? The amount of protein needed depends on how active a person is, and how much lean body mass the body has. (Lean body mass LBM is the body's weight minus the fat.) Lean body mass is the metabolically active part of the body; simply stated LBM does all the work of living.
The importance of consuming enough vegetable protein must be continually emphasised... ARE YOU GETTING ENOUGH PROTEIN??? ....
Exercise |
Activity |
Protein
Requirement | Daily Protein |
ESSENTIAL Protein |
Heavy |
Heavy weight training |
1.0 grams |
150 grams |
9 scoops |
Very |
Two hours a day, |
0.9 grams |
135 grams |
8 scoops |
Active |
One hour per day, |
0.8 grams |
120 grams |
7 scoops |
Moderate |
|
0.7 grams |
105 grams |
6 scoops |
Light |
Walking |
0.6 grams |
90 grams |
5 scoops |
Sedentary |
Inactive |
0.5 grams |
75 grams |
4 scoops |
As the chart reveals, each individual's protein needs are unique; a general rule of thumb is:
THE CHART also reveals how easy it is to obtain enough protein using Essential Protein Powder... Details are in the Essential Protein Section.
Using Dr. Barry Sear's ZONE BLOCKS with other foods, reveals...
Per meal a typical female will need 2 to 3 blocks of protein (14 to 21 grams)
Per meal a typical male will need 3 to 4 blocks of protein (21 to 28 grams)
Each meal is to be balanced with the APPROPRIATE carbohydrate amount or ratio... There is great conflict over the amounts of carbohyrates that is "appropriate", as can be seen by comparing concepts presented by Dr. Sears and Drs. Eades...
THE IMPORTANT FACT that all AGREE about is that: A diet high in carbohydrates and low in protein increases body fat storage and other insulin-related problems.
Our goal is to consume the amount and ratio of macro-nutrients the body needs to function effectively.
IF you select to use the ZONE program for meal plannig, the easiest method to determine body fat and lean muscle, along with how many Complete Blocks you may eat per day, is to use the on-line support...
Click on ZONE CALULATOR at HOME page for Dr. Sears' Eicotech Corporate web site….
http://www.zoneperfect.com/Site/content/Calculator.asp
On my last visit to the site it stated it works ONLY with Netscape Browsers.
Remember:
EXAMPLES of determining DAILY ZONE BLOCKS from the EicoTech web page...
Female – light activity - 173 pounds - 67 inches tall - 43" abdomen - 43" hips
ZONE CALCULATOR returns the following….
| Your body is composed of: | 41% FAT |
| Your total body-fat weight is: | 71 POUND(s) |
| Your lean body mass is: | 102 POUND(s) |
| Your daily protein requirement is: | 77 GRAM(s) |
| Your daily protein blocks: | 11 BLOCK(s) |
You should distribute your Zone Food Blocks in the following manner:
| Your breakfast should contain: | 3 BLOCK(s) |
| Your lunches should contain: | 3 BLOCK(s) |
| Your afternoon snack(s) should contain: | 1 BLOCK(s) |
| Your dinners should contain: | 3 BLOCK(s) |
| Your evening snack(s) should contain: | 1 BLOCK(s) |
MALE – very active -148 pounds – 67 inches - 30" waist - 6.5" wrist
ZONE CALCULATOR
| Your body is composed of: | 7% FAT. |
| Your total body-fat weight is: | 10 POUND(s) |
| Your lean body mass is: | 138 POUND(s) |
| Your daily protein requirement is: | 124 GRAM(s) |
| Your daily protein blocks: | 18 BLOCK(s) |
You should distribute your Zone Food Blocks in the following manner:
| Your breakfast should contain: | 6 BLOCK(s) |
| Your lunches should contain: | 5 BLOCK(s) |
| Your afternoon snack(s) should contain: | 1 BLOCK(s) |
| Your dinners should contain: | 5 BLOCK(s) |
| Your evening snack(s) should contain: | 1 BLOCK(s) |
After calculating personal protein requirements, it's time to plan meals. The guidelines here are; try to eat food in SMALL MEASURED DOSES, and never eat more than 6 blocks in one meal. For most Americans, this is best accomplished by 3 meals and 2 snacks.
By using the Essential Protein powder, you can create a liquid meal (which also has sufficient fiber), that makes getting the required blocks of protein VERY EASILY managed throughout the day… PLUS snacking on Whole Raw Foods throughout the day, limits the amount of food desired at "meals" ... No matter where you are… Keep with you SuperFoods, Essential Protein, WATER, and 8 ounce cans of juice to flavor Essential Protein (grape and grapefruit are great) plus a shake bottle... Keep these supplies in the home, car, office, school or gym locker…. This way, you'll never be out of the MAGIC zone
The following is one ZONER's way to use a standard foods diet to fit a non-standard day ...
Their personal requirements are for 14 blocks of food per day - 105 grams of protein, 140 grams of carbohydrate and 47 grams of fat.
10 AM Breakfast - I eat two slices of French toast (made with whole wheat toast and Egg Beaters) 1/4 cup cottage cheese, two strips of turkey bacon, a tangerine, and six ounces of 1% milk - 4 blocks.
2 PM Lunch - I have a tuna sandwich on rye and half an apple. If I brought my lunch the sandwich would be made with low fat cheese and non-fat Miracle Whip (well I like it) but if the deli near my office makes it they use real Mayo, so no cheese - 4 blocks.
5 PM Snack - I won't eat dinner until 9 PM, so I have one block (6 ounces) of 2% milk. Remember, try not to go more than four hours without eating.
9 PM Dinner - Chicken with vegetables stir fried in olive oil, one slice of pineapple - 4 blocks.
1 AM Bedtime snack - 6 ounces of 1% milk and three peanuts before bed - 1 block.
For details on any of these ideas... just send your inquiries in an E-mail to safe@libertyzone.com ...
You're invited to follow the links and partake of the bountiful rewards...
This Liberty Zone Cafe can be your connection place too.
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links, and information that you would like this site to contain.