Professional Documents
Culture Documents
0 by "Angry G"
Introduction
I invented this calculator to be able to make bigger meals for more then one person, but it can be used for a single person.
You will see this at the top of the calculator pages:
Insert number of blocks 10 Insert the number of blocks you want to calculate where the X is.
The calculator will then determine the measurement of each item on the worksheet to correspond with the number of blocks
No I didn't use fractions though I could have, I find them annoying
Worksheet 2 is the body type block guide from Front Range CrossFit, and my own block guide that I use
Worksheet 3 & 4 are mostly, but not all, favorable foods
Worksheet 5 & 6 are unfavorable carbohydrates
This guide only takes into account the most prevalent nutrient in the food
Round accordingly when needed (i.e. round 1.98 to 2)
I take no credit for any of the information associated with the amount per block, the Zone Diet was created by Barry Sears.
The calculations from US to UK values come from:
http://gourmetsleuth.com/cookingconversions.asp?Action=find
List of changes:
Split tables into Paleo friendly and Non-Paleo
ed for a single person.
Breakfast Lunch Snack Dinner Snack Total Daily Blocks Body Type
2 2 2 2 2 10 Small Female
3 3 1 3 1 11 Medium Female
3 3 2 3 2 13 Large Female
4 4 1 4 1 14 Athletic well-muscled Female
4 4 2 4 2 16 Small Male
5 5 1 5 1 17 Medium Male
5 5 2 5 2 19 Large Male
4 4 4 4 4 20 Extra Large Male
5 5 3 5 3 21 Hard-gainer
5 5 4 5 4 23 Large Hard-gainer
5 5 5 5 5 25 Athletic well-muscled Male
*Note: This amount of calories takes into account only the MAJOR macronutrients. The difference is ~ 200-400 calories more t
There are hidden calories in every food the Zone blocks do not take into account.
*Enter the number of grams of the macronutrient in this column and it will round to the nearest block
Type
Female
m Female
Female
muscled Female
Male
m Male
Male
rge Male
gainer
rd-gainer
muscled Male
Fat Amount
almonds 12 ea
avocado 4 tbsp
canola oil 1.32 tsp
macadamia nuts 4 ea
olives 20 ea
peanut butter 2 tsp
peanuts 24 ea
cashews 12 ea
walnuts 2 ea
peanut oil 1.32 tsp
olive oil 1.32 tsp
tahini 1.32 tsp
guacamole 2 tbsp
vegetable oil 1.32 tsp
mayonnaise 1.32 tsp
mayo light 4 tsp
sesame oil 1.32 tsp
sunflower seeds 1 tsp
bacon bits 6 tsp
butter 1.32 tsp
half and half 4 tbsp
cream, light 2 tsp
cream cheese 4 tsp
sour cream 4 tsp
tartar sauce 2 tsp
lard 1.32 tsp
veg shortening 1.32 tsp
pistachio (kernel) 24 ea
Insert number of blocks 1
Unfavorable Carbohydrates
Vegetables Amount Grains/Breads Amount
acorn squash 1.125 cup bagel 0.75 ea
baked beans 0.375 cup barley 3 tbsp
beets 1.5 cup biscuit 0.75 ea
butternut squash 0.99 cup baked potato 0.99 cup
cooked carrots 1.5 cup bread crumbs 1.5 oz
french fries 15 ea bread 1.5 slice
lima beans 0.75 cup bread stick 3 ea
peas 0.99 cup buckwheat 1.5 oz
pinto beans 0.75 cup bulgur wheat 1.5 oz
potato, boiled 0.99 cup cereal 1.5 oz
potato, mashed 0.6 cup corn bread 3 sq in
refried beans 0.75 cup cornstarch 12 tsp
s. potato, baked 0.99 (5 in) croissant 0.75 ea
s. potato, mashed 0.6 cup crouton 0.6 oz
Fruit Amount donut 0.75 ea
banana 0.99 (9in) english muffin 0.75 ea
cranberries 0.75 cup flour 4.5 tsp
cranberry sauce 12 tsp granola 1.5 oz
dates 6 ea grits 0.99 cup
figs 2.25 ea muffins 0.75 ea
guava 1.5 cup noodles 0.75 cup
kumquat 9 ea instant oatmeal 1.5 pkt
mango 0.99 cup pasta, cooked 0.75 cup
papaya 1.98 cup pancake 1.5 (4 in)
prunes 6 ea pita bread 0.75 ea
raisins 3 tbsp popcorn 6 cup
Fruit Juice Amount rice 9 tbsp
apple juice 0.99 cup rice cakes 3 ea
cranberry juice 0.75 cup roll (ham/hotdog) 0.75 ea
fruit punch 0.75 cup taco shell 3 ea
grape juice 0.75 cup tortilla (corn) 3 (6 in)
grapefruit juice 1.125 cup tortilla (flour) 1.5 (6 in)
lemon juice 0.99 cup waffle 1.5 ea
orange juice 1.125 cup
pineapple juice 0.75 cup
tomato juice 2.25 cup
Condiments Amount
BBQ sauce 6 tbsp
ketchup 6 tbsp
cocktail sauce 6 tbsp
honey 1.5 tbsp
jelly/jam 6 tsp
plum sauce 4.5 tbsp
molasses 6 tsp
relish 12 tsp
steak sauce 6 tbsp
brown sugar 4.5 tsp
granulated sugar 6 tsp
confectioners sugar 3 tbsp
maple syrup 6 tsp
teriyaki sauce 4.5 tbsp
Alcohol Amount
beer 24 oz
liquor 3 oz
wine 12 oz
Snacks Amount
chocolate bar 1.5 oz
corn chips 1.5 oz
graham cracker 4.5 ea
ice cream 0.75 cup
potato chips 1.5 cup
pretzels 1.5 oz
tortilla chips 1.5 oz
saltine crackers 12 ea
Insert number of blocks 1
Fat Amount
almonds 3 ea
avocado 1 tbsp
canola oil 0.46 tsp
macadamia nuts 1 ea
olives 5 ea
peanut butter 0.69 tsp
peanuts 6 ea
cashews 3 ea
walnuts 0.5 ea
peanut oil 0.46 tsp
olive oil 0.46 tsp
tahini 0.46 tsp
guacamole 0.5 tbsp
vegetable oil 0.46 tsp
mayonnaise 0.46 tsp
mayo light 1 tsp
sesame oil 0.46 tsp
sunflower seeds 0.25 tsp
bacon bits 2.07 tsp
butter 0.46 tsp
half and half 1.04 tbsp
cream, light 0.69 tsp
cream cheese 1.39 tsp
sour cream 1.39 tsp
tartar sauce 0.69 tsp
lard 0.46 tsp
veg shortening 0.46 tsp
Carbohydrate (raw) Amount
alfalfa sprouts 247.5 grams
broccoli 142 grams
cabbage 200.25 grams
cauliflower 200 grams
celery 240 grams
cucumber 1 (9 in)
lettuce, iceburg 1 head
lettuce, romaine 336 grams
mushrooms 210 grams
onions 105.6 grams
peppers 186.25 grams
radishes 232 grams
salsa 118.81 ml
snow peas 147.75 grams
spinach 120 grams
tomato 180 grams
apple 0.5 ea
apple sauce (unsweetened) 91.5 grams
apricots 3 small
blackberries 72 grams
cantalope 39 grams
cherries 7 ea
fruit cocktail (light syrup) 79.86 grams
blueberries 72.5 grams
grapes (European varieties) 80 grams
grapefruit 0.5 ea
honeydew 85 grams
kiwi 1 ea
lemon 1 ea
nectarine 0.5 ea
orange 0.5 ea
peach 1 ea
pear 0.5 ea
pineapple 77.5 grams
plum 1 ea
raspberries 61.5 grams
strawberries 144 grams
tangerine 1 ea
watermelon 76 grams
Insert number of blocks 1
Unfavorable Carbohydrates
Vegetables Amount Grains/Breads Amount
acorn squash (cooked) 52.5 grams bagel 0.25 ea
baked beans 31.75 grams barley 1.04 tbsp
beets (cooked) 85 grams biscuit 0.25 ea
butternut squash (ckd 67.65 grams baked potato 40.26 grams
cooked carrots 78 grams bread crumbs 14.18 grams
french fries 5 ea bread 0.5 slice
lima beans (cooked) 47 grams bread stick 1 ea
peas (cooked) 64.68 grams buckwheat 14.18 grams
pinto beans (cooked) 42.75 grams bulgur wheat 14.18 grams
potato, boiled 51.48 grams cereal 14.18 grams
potato, mashed 42 grams corn bread 2.54 sq cm
refried beans 63 grams cornstarch 5.55 tsp
s. potato, baked 0.33 (5 in) croissant 0.25 ea
s. potato, mashed 51 grams crouton 5.6 grams
Fruit Amount donut 0.25 ea
banana 0.33 (9in) english muffin 0.25 ea
cranberries 23.75 grams flour 2.08 tsp
cranberry sauce 5.55 tsp granola 14.18 grams
dates 2 ea grits 79.86 grams
figs 0.75 ea muffins 0.25 ea
guava 82.5 grams noodles (cooked) 40 grams
kumquat 3 ea instant oatmeal 0.5 pkt
mango 54.45 grams pasta, cooked 35 grams
papaya 92.4 grams pancake 0.5 (4 in)
prunes 2 ea pita bread 0.25 ea
raisins 1.04 tbsp popcorn 22 grams
Fruit Juice Amount rice (cooked) 3.12 tbsp
apple juice 77.94 ml rice cakes 1 ea
cranberry juice 59.11 ml roll (ham/hotdog) 0.25 ea
fruit punch 59.11 ml taco shell 1 ea
grape juice 58.96 ml tortilla (corn) 1 (6 in)
grapefruit juice 89.06 ml tortilla (flour) 0.5 (6 in)
lemon juice 78.17 ml waffle 0.5 ea
orange juice 88.57 ml
pineapple juice 58.96 ml
tomato juice 176.94 ml
25
Condiments Amount
BBQ sauce 2.08 tbsp
ketchup 2.08 tbsp
cocktail sauce 2.08 tbsp
honey 0.52 tbsp
jelly/jam 2.77 tsp
plum sauce 1.56 tbsp
molasses 2.77 tsp
relish 5.55 tsp
steak sauce 2.08 tbsp
brown sugar 2.08 tsp
granulated sugar 2.77 tsp
confectioners sugar 1.04 tbsp
maple syrup 2.77 tsp
teriyaki sauce 1.56 tbsp
Alcohol Amount
beer 0.42 pint
beer 236.59 ml
liquor 1 shot
wine 0.21 pint
wine 118.29 ml
Snacks Amount
chocolate bar 14.18 grams
corn chips 14.18 grams
graham cracker 1.5 ea
ice cream 36 grams
potato chips (1/2 of 8oz bag) 113.5 grams
pretzels 14.18 grams
tortilla chips 14.18 grams
saltine crackers 4 ea