copy of zone block calculator 1

8/6/2019 Copy of Zone Block Calculator 1

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Block Calculator 2.0 by "Angry G"

Introduction

I invented this calculator to be able to make bigger meals for more then one person, but

You will see this at the top of the calculator pages:

Insert number of blocks 5

The calculator will then determine the measurement of each item on the worksheet to c

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

Worksheet 3 & 4 are mostly, but not all, favorable foods

Worksheet 5 & 6 are unfavorable carbohydrates

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 Zon

The calculations from US to UK values come from:

Zone Diet basics:

7 grams of protein = 1 block of protein

9 grams of carbohydrate = 1 block of carbohydrate

3 grams of fat = 1 block of fat. (There is an assumption that there is about 1.5 grams of f

each block of protein, so the total amount of fat needed per 1 block meal is 3 grams.)

List of changes:

Split tables into Paleo friendly and Non-Paleo

Insert the number of blocks you

This guide only takes into account the most prevalentnutrient in the food

http://gourmetsleuth.com/cookingconversions.asp?Action=find
http://gourmetsleuth.com/cookingconversions.asp?Action=findhttp://gourmetsleuth.com/cookingconversions.asp?Action=find


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it can be used for a single person.

rrespond with the number of blocks entered.

uide that I use

Diet was created by Barry Sears.

at in

ant to calculate where the X is.


3/17

Block Guide by Front Range CrossFit

Breakfast Lunch Snack Dinner Snack Total Daily Blocks

2 2 2 2 2 10

3 3 1 3 1 11

3 3 2 3 2 13

4 4 1 4 1 14 Athl4 4 2 4 2 16

5 5 1 5 1 17

5 5 2 5 2 19

4 4 4 4 4 20

5 5 3 5 3 21

5 5 4 5 4 23

5 5 5 5 5 25 At

Calorie Block Calculator by "Angry G"

Number of blocks 5

PROTEIN 140

Number of blocks 5

CARBS 180

Number of blocks 5

FAT 135

Number of Calories* = 460

*Note: This amount of calories takes into account only the MAJOR macronutrients. The di

There are hidden calories in every food the Zone blocks do not take into account.

Macronutrient to Calorie Calculator by "Angry G"

PROTEIN (g) 140 20

CARBS (g) 180 20

FAT (g) 135 45

Grams* Blocks

*Enter the number of grams of the macronutrient in this column and it will round to the n


4/17

Body Type

Small Female

Medium Female

Large Female

etic well-muscled FemaleSmall Male

Medium Male

Large Male

Extra Large Male

Hard-gainer

Large Hard-gainer

letic well-muscled Male

ference is ~ 200-400 calories more then the given number.

earest block


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Protein (cooked) Amount Carbohydrate (cooked)

chicken breast 5 oz artichoke

turkey breast 5 oz asparagus

ground turkey 7.5 oz broccoli

veal 5 oz brussel sproutsbeef 5 oz cabbage

ground beef 7.5 oz cauliflower

canadian bacon 5 oz eggplant

corned beef 5 oz leeks

duck 7.5 oz onions

ham 5 oz spaghetti squash

lamb 5 oz spinach

ground lamb 7.5 oz tomato sauce

pork 5 oz tomatoes

ground pork 7.5 oz yellow squash

calamari 7.5 oz zucchinicatfish 7.5 oz

clams 7.5 oz Fat Am

crabmeat 7.5 oz almonds 15

flounder/sole 7.5 oz avocado 5

lobster 7.5 oz macadamia nuts 5

salmon 7.5 oz olives 25

scallops 7.5 oz walnuts 5

swordfish 7.5 oz olive oil 1.65

shrimp 7.5 oz tahini 1.65

tuna steak 7.5 oz guacamole 2.5

canned tuna 5 oz sesame oil 1.65whole egg 5 large sunflower seeds 1.25

egg whites 10 large pistachio (kernel) 30

Coconut Oil 10

Coconut Oil 3.33


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Amount Carbohydrate (raw) Amount

5 small alfalfa sprouts 37.5 cup

60 spears broccoli 10 cup

6.25 cup cabbage 11.25 cup

3.75 cup cauliflower 10 cup6.65 cup celery 10 cup

6.25 cup cucumber 5 (9 in)

7.5 cup lettuce, iceburg 5 head

5 cup lettuce, romaine 30 cup

2.5 cup mushrooms 15 cup

5 cup onions 3.3 cup

6.65 cup peppers 6.25 cup

2.5 cup radishes 10 cup

3.75 cup spinach 20 cup

6.25 cup tomato 5 cup

6.65 cup apple (40) 2.5 eaapricots 15 small

unt blackberries 2.5 cup

ea cantalope 1.25 cup

tbsp cherries 35 ea

ea blueberries 2.5 cup

ea grapes 2.5 cup

ea grapefruit 2.5 ea

tsp honeydew 2.5 cup

tsp kiwi 5 ea

tbsp lemon 5 ea

tsp nectarine 2.5 eatsp orange 2.5 ea

ea peach 5 ea

tsp pear 2.5 ea

tbsp pineapple 2.5 cup

plum 5 ea

raspberries 3.3 cup

strawberries 5 cup

tangerine 5 ea

watermelon 2.5 cup

banana 1.65 (9in)

dates 10 eafigs 3.75 ea

guava 2.5 cup

kumquat 15 ea

mango 1.65 cup

papaya 3.3 ea


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Fat Amount

almonds 12 ea

avocado 4 tbsp

canola oil 1.32 tsp

macadamia nuts 4 eaolives 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 tspmayo 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 tspveg shortening 1.32 tsp

pistachio (kernel) 24 ea


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chicken breast 1 oz oatmeal

turkey breast 1 oz artichoke

ground turkey 1.5 oz asparagusveal 1 oz green beans

beef 1 oz black beans

ground beef 1.5 oz broccoli

canadian bacon 1 oz brussel sprouts

corned beef 1 oz cabbage

duck 1.5 oz cauliflower

ham 1 oz chick peas (garbanzo beans)

lamb 1 oz dill pickles

ground lamb 1.5 oz eggplant

pork 1 oz kidney beans

ground pork 1.5 oz leekscalamari 1.5 oz lentils

catfish 1.5 oz onions

clams 1.5 oz saurkraut

crabmeat 1.5 oz spaghetti squash

flounder/sole 1.5 oz spinach

lobster 1.5 oz tomato sauce

salmon 1.5 oz tomatoes

scallops 1.5 oz yellow squash

swordfish 1 oz zucchini

shrimp 1.5 oz

tuna steak 1 oz Combo Items* Amcanned tuna 1 oz milk 1

protein powder 7 grams yogurt 0.5

soy burgers 0.5 patty soybeans 0.25

soy sausage 2 links soymilk 1

soy cheese 1 oz

firm tofu 2 oz *Note: combo items contain 1 blo

soft tofu 3 oz & 1 block of carbohyrates

whole egg 1 large

egg whites 2 large

egg substitute 0.25 cup

cheese 1 ozcottage cheese 0.25 cup

feta cheese 1.5 oz

ricotta cheese 2 oz


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0.33 cup alfalfa sprouts 7.5 cup

1 small broccoli 2 cup

12 spears cabbage 2.25 cup1 cup cauliflower 2 cup

0.25 cup celery 2 cup

1.25 cup cucumber 1 (9 in)

0.75 cup lettuce, iceburg 1 head

1.33 cup lettuce, romaine 6 cup

1.25 cup mushrooms 3 cup

0.25 cup onions 0.66 cup

3 (3 in) peppers 1.25 cup

1.5 cup radishes 2 cup

0.25 cup salsa 0.5 cup

1 cup snow peas 0.75 cup0.25 cup spinach 4 cup

0.5 cup tomato 1 cup

1 cup apple 0.5 ea

1 cup apple sauce 0.38 cup

1.33 cup apricots 3 small

0.5 cup blackberries 0.5 cup

0.75 cup cantalope 0.25 cup

1.25 cup cherries 7 ea

1.33 cup fruit cocktail 0.33 cup

blueberries 0.5 cup

unt grapes 0.5 cupcup grapefruit 0.5 ea

cup honeydew 0.5 cup

cup kiwi 1 ea

cup lemon 1 ea

nectarine 0.5 ea

ck of protein orange 0.5 ea

peach 1 ea

pear 0.5 ea

pineapple 0.5 cup

plum 1 ea

raspberries 0.66 cupstrawberries 1 cup

tangerine 1 ea

watermelon 0.5 cup


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Unfavorable Carbohydrates

Vegetables Amount Grains/Breads Am

acorn squash 1.13 cup bagel 0.75

baked beans 0.38 cup barley 3

beets 1.5 cup biscuit 0.75butternut squash 0.99 cup baked potato 0.99

cooked carrots 1.5 cup bread crumbs 1.5

french fries 15 ea bread 1.5

lima beans 0.75 cup bread stick 3

peas 0.99 cup buckwheat 1.5

pinto beans 0.75 cup bulgur wheat 1.5

potato, boiled 0.99 cup cereal 1.5

potato, mashed 0.6 cup corn bread 3

refried beans 0.75 cup cornstarch 12

s. potato, baked 0.99 (5 in) croissant 0.75

s. potato, mashed 0.6 cup crouton 0.6Fruit Amount donut 0.75

banana 0.99 (9in) english muffin 0.75

cranberries 0.75 cup flour 4.5

cranberry sauce 12 tsp granola 1.5

dates 6 ea grits 0.99

figs 2.25 ea muffins 0.75

guava 1.5 cup noodles 0.75

kumquat 9 ea instant oatmeal 1.5

mango 0.99 cup pasta, cooked 0.75

papaya 1.98 cup pancake 1.5

prunes 6 ea pita bread 0.75raisins 3 tbsp popcorn 6

Fruit Juice Amount rice 9

apple juice 0.99 cup rice cakes 3

cranberry juice 0.75 cup roll (ham/hotdog) 0.75

fruit punch 0.75 cup taco shell 3

grape juice 0.75 cup tortilla (corn) 3

grapefruit juice 1.13 cup tortilla (flour) 1.5

lemon juice 0.99 cup waffle 1.5

orange juice 1.13 cup

pineapple juice 0.75 cup

tomato juice 2.25 cup


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unt Condiments Amount

ea BBQ sauce 6 tbsp

tbsp ketchup 6 tbsp

ea cocktail sauce 6 tbspcup honey 1.5 tbsp

oz jelly/jam 6 tsp

slice plum sauce 4.5 tbsp

ea molasses 6 tsp

oz relish 12 tsp

oz steak sauce 6 tbsp

oz brown sugar 4.5 tsp

sq in granulated sugar 6 tsp

tsp confectioners sugar 3 tbsp

ea maple syrup 6 tsp

oz teriyaki sauce 4.5 tbspea Alcohol Amount

ea beer 24 oz

tsp liquor 3 oz

oz wine 12 oz

cup Snacks Amount

ea chocolate bar 1.5 oz

cup corn chips 1.5 oz

pkt graham cracker 4.5 ea

cup ice cream 0.75 cup

(4 in) potato chips 1.5 cup

ea pretzels 1.5 ozcup tortilla chips 1.5 oz

tbsp saltine crackers 12 ea

ea

ea

ea

(6 in)

(6 in)

ea


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chicken breast 28.35 grams oatmeal

turkey breast 28.35 grams artichoke

ground turkey 42.53 grams asparagusveal 28.33 grams green beans

beef 28.35 grams black beans

ground beef 42.53 grams broccoli

canadian bacon 28.35 grams brussel sprouts

corned beef 28.35 grams cabbage

duck 42.53 grams cauliflower

ham 28.35 grams chick peas (garbanzo beans)

lamb 28.35 grams dill pickles

ground lamb 42.53 grams eggplant

pork 28.35 grams kidney beans

ground pork 42.53 grams leekscalamari 42.53 grams lentils

catfish 42.53 grams onions

clams 42.53 grams sauerkraut

crabmeat 42.53 grams spaghetti squash

flounder/sole 42.53 grams spinach

lobster 42.53 grams tomato sauce

salmon 42.53 grams tomatoes

scallops 42.53 grams yellow squash

swordfish 42.53 grams zucchini

shrimp 42.53 grams

tuna steak 42.53 grams Combo Items* Amcanned tuna 28.35 grams milk (nonfat) 236.89

protein powder 7 grams yogurt (nonfat) 122.5

soy burgers 0.5 patty soybeans (cooked) 45

soy sausage 2 links soymilk 235.58

soy cheese 28.35 grams

firm tofu 56.7 grams *Note: combo items contain 1 blo

soft tofu 85.05 grams & 1 block of carbohyrates

whole egg 1 large

egg whites 2 large

egg substitute 59.15 ml

cheese 28.35 gramscottage cheese 59.15 ml

feta cheese 42.35 grams

ricotta cheese 56.7 grams

Fat Amount

almonds 3 ea

avocado 1 tbsp

canola oil 0.46 tsp


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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


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51.48 grams alfalfa sprouts 247.5 grams

1 small broccoli 142 grams

12 spears cabbage 200.25 grams125 grams cauliflower 200 grams

43 grams celery 240 grams

195 grams cucumber 1 (9 in)

117 grams lettuce, iceburg 1 head

375 grams lettuce, romaine 336 grams

155 grams mushrooms 210 grams

60 grams onions 105.6 grams

3 (3 in) peppers 186.25 grams

148.5 grams radishes 232 grams

44.25 grams salsa 118.81 ml

104 grams snow peas 147.75 grams49.5 grams spinach 120 grams

105 grams tomato 180 grams

142 grams apple 0.5 ea

155 grams apple sauce (unsweetened) 91.5 grams

239.4 grams apricots 3 small

118.29 ml blackberries 72 grams

180 grams cantalope 39 grams

256.25 grams cherries 7 ea

239.4 grams fruit cocktail (light syrup) 79.86 grams

blueberries 72.5 grams

unt grapes (European varieties) 80 gramsml grapefruit 0.5 ea

grams honeydew 85 grams

grams kiwi 1 ea

ml lemon 1 ea

nectarine 0.5 ea

ck of protein orange 0.5 ea

peach 1 ea

pear 0.5 ea

pineapple 77.5 grams

plum 1 ea

raspberries 61.5 gramsstrawberries 144 grams

tangerine 1 ea

watermelon 76 grams


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16/17


Unfavorable Carbohydrates

Vegetables Amount Grains/Breads Am

acorn squash (cooked 52.5 grams bagel 0.25

baked beans 31.75 grams barley 1.04

beets (cooked) 85 grams biscuit 0.25butternut squash (ckd 67.65 grams baked potato 40.26

cooked carrots 78 grams bread crumbs 14.18

french fries 5 ea bread 0.5

lima beans (cooked) 47 grams bread stick 1

peas (cooked) 64.68 grams buckwheat 14.18

pinto beans (cooked) 42.75 grams bulgur wheat 14.18

potato, boiled 51.48 grams cereal 14.18

potato, mashed 42 grams corn bread 2.54

refried beans 63 grams cornstarch 5.55

s. potato, baked 0.33 (5 in) croissant 0.25

s. potato, mashed 51 grams crouton 5.6Fruit Amount donut 0.25

banana 0.33 (9in) english muffin 0.25

cranberries 23.75 grams flour 2.08

cranberry sauce 5.55 tsp granola 14.18

dates 2 ea grits 79.86

figs 0.75 ea muffins 0.25

guava 82.5 grams noodles (cooked) 40

kumquat 3 ea instant oatmeal 0.5

mango 54.45 grams pasta, cooked 35

papaya 92.4 grams pancake 0.5

prunes 2 ea pita bread 0.25raisins 1.04 tbsp popcorn 22

Fruit Juice Amount rice (cooked) 3.12

apple juice 77.94 ml rice cakes 1

cranberry juice 59.11 ml roll (ham/hotdog) 0.25

fruit punch 59.11 ml taco shell 1

grape juice 58.96 ml tortilla (corn) 1

grapefruit juice 89.06 ml tortilla (flour) 0.5

lemon juice 78.17 ml waffle 0.5

orange juice 88.57 ml

pineapple juice 58.96 ml

tomato juice 176.94 ml

25


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unt Condiments Amount

ea BBQ sauce 2.08 tbsp

tbsp ketchup 2.08 tbsp

ea cocktail sauce 2.08 tbspgrams honey 0.52 tbsp

grams jelly/jam 2.77 tsp

slice plum sauce 1.56 tbsp

ea molasses 2.77 tsp

grams relish 5.55 tsp

grams steak sauce 2.08 tbsp

grams brown sugar 2.08 tsp

sq cm granulated sugar 2.77 tsp

tsp confectioners sugar 1.04 tbsp

ea maple syrup 2.77 tsp

grams teriyaki sauce 1.56 tbspea Alcohol Amount

ea beer 0.42 pint

tsp beer 236.59 ml

grams liquor 1 shot

grams wine 0.21 pint

ea wine 118.29 ml

grams Snacks Amount

pkt chocolate bar 14.18 grams

grams corn chips 14.18 grams

(4 in) graham cracker 1.5 ea

ea ice cream 36 gramsgrams potato chips (1/2 of 8oz bag) 113.5 grams

tbsp pretzels 14.18 grams

ea tortilla chips 14.18 grams

ea saltine crackers 4 ea

ea

(6 in)

(6 in)

ea

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