copy of zone block calculator 1
TRANSCRIPT
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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.
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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
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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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Insert number of blocks 5
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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Insert number of blocks 4
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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Insert number of blocks 1
Protein (cooked) Amount Carbohydrate (cooked)
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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Amount Carbohydrate (raw) Amount
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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Protein (cooked) Amount Carbohydrate (cooked)
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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Amount Carbohydrate (raw) Amount
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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Insert number of blocks 1
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
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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