"There comes a point in most workouts where you question what you're doing and you simply wish it would end. This happens for me in longer workouts usually---one's that are over 15 minutes and/or 7 rounds or more. I'll be plowing along and in the 4th round out of 7 I'll think, "This is stupid. I don't even care about my time. If nobody were here with me I would stop." It's at that very moment that I draw on information that I received at Greg Amundson's CrossFit Goal Setting Course. I remind myself to think positive. It takes effort but I have to block out those negative thoughts and concentrate on, "Feeding the right dog....the dog of courage." Greg beautifully illustrates how to set this plan in motion and if practiced it can have an immediate impact on your outlook both in and out of workouts. I use pieces from the Goal Setting Course in my daily life and my daily workout and the results have been nothing short of amazing."

— Rob Orlando

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 Zone Blocks

Understanding Zone Blocks

A “Zone Block” is a unit of measure used to simplify the process of making balanced meals.

7 grams of protein = 1block of protein
9 grams of carbohydrate = 1 block of carbohydrate
1.5 grams of fat = 1 block of fat (There is an assumption that there is about 1.5 grams of fat in each block of protein, so the total amount of fat needed per 1 block meal is 3 grams.)

When a meal is composed of equal blocks of protein, carbohydrate, and fat, it is 40 % carbohydrate, 30 % protein and 30% fat.

Below you will find the CrossFit Amundson recommended foods, their macronutrient category (protein, carbohydrate or fat), along with a conversion of measurements to blocks.

To make a Zone meal, simply choose 1 item from the protein list, 1 item from the carbohydrate list, and 1 item from the fat list to compose a 1 block meal. Or choose 2 items from each column to compose a 2 block meal, etc.

Here is a sample 4 block meal:

4 oz. chicken breast 1 artichoke 1 cup of steamed vegetables w/ 24 crushed peanuts 1 sliced apple

This meals contains 28 grams of protein, 36 grams of carbohydrate, and 12 grams of fat. It is simpler, though, to think of it as 4 blocks of protein, 4 blocks of carbohydrate, and 4 blocks of fat.

Zone Protein Blocks

Chicken Breast = 1 oz
Cottage Cheese = 1/4 cup
1 egg (whole egg)
2 egg whites
Fish = 1.5 oz
Ground Beef = 1.5 oz
Canned Tuna = 1 oz
Protein Powder = 1 oz
Cheese = 1 oz
Lean Beef = 1oz

Zone Carbohydrate Blocks (Recommended – use these as much as possible)

Apple = 1/2
Banana = 1/3
Kiwi = 1
Broccoli = 1 1/4 cup (steamed)
Broccoli = 2 cups (raw)
Oatmeal (steel cut) 1/3 cup
Grapes = 1/2 cup
Strawberries = 1 cup
Blueberries = 1/2 cup
Spinach = 4 cups (raw)
Spinach = 1 1/2 cup (steamed)
Pear = 1/2
Orange = 1/2
Baked Sweet Potato = 1/3

Zone Fat Blocks

Almonds = 3
Avocado = 1 tbs
Macadamia nuts = 1
Peanut butter = 1 tbs
Olive oil = 1/3 tbs

Zone Carbohydrate Blocks (Use in Moderation!)

Wheat bread = 1/2 slice
Baked Potato = 1/3 cup
Brown rice = 3 tbs
Pasta = 1/4 cup
Bagel = 1/4

Additional Resources

CrossFit Amundson Nutrition Seminar Part I [video] CrossFit Amundson Nutrition Seminar Part II [video] CrossFit Amundson Nutrition Seminar Part III [video] CrossFit Amundson Nutrition Seminar Part IV [video] CrossFit Amundson Nutrition Seminar – Part V [video] CrossFit Journal Article #21 on Nutrition & Zone Diet [article] Diet Secrets of the Tupperware Man [article]

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