U–~  U   /џџ ё  H   P    Pd GADVANCEџџџџGALL‡ГџџGBOOGERџџџџGC0џџџџGCAџџџџGCBџџџџGCCџџџџGCDџџџџGEEKџџџџGERRC0џџџџGERRC1џџџџGERRC2џџџџGERRC3џџџџGEVALџџџџGFREDGF_ABџџџџGF_HEIGHTџџџџGF_HIPSџџџџGIXџџџџGIYџџџџGLASTSCOREџџџџGM_TABLEџџџџGNSHEETџџџџGOLDSCOREџџџџGPOINTSџџџџGPRINTGRANGGSCOREџџџџGSHEETџџџџGSTARTџџџџGXџџџџGYџџџџG\0G\AџџџџG\BџџџџG\CџџџџG\EџџџџG\FџџџџG\GџџџџG\HG\NџџџџG\OџџџџG\PџџџџG\QџџџџG\RџџџџG\SџџџџG\TџџџџG\WџџџџG\YџџџџG\ZG_C1џџџџG_C2џџџџG_OKџџџџџџџџџџџџџџџџџџџџџџџџ . U0џџџџџџџџџ џџџџ# џџџџgџџџџџџџџџџџџi(џџџџџџџџџџџџџџџџџџџџ џџџџџџџџfџџџџџџџџ$џ%ђ&ђ'( ( LB)'*џџџџџџџџџџџџџџџџ-ЗџџџџџџџџџџџџџџџџQSuSџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџ qq џ'Maleџ'Female џ'Print џ'Help џ'print%џ'{let fred,@cellpointer("col")}џ 'SedentaryMџ' Activity level: 1 - 6 1 = sedantary, 2 = light, 3 = moderate,&џ'Determine the profile for a man(џ'Determine the profile for a woman7џ'Print this profile (after preparing the printer)џ'View the instructions2џ'{if fred<11}{let rang,"a9.j30"}{branch _ok} џ 'LightNџ' 4 = active, 5 = very active, 6 = intenseџ'{home}{goto}d15~џ'{goto}l15~{goto}o15~џ'{print}џ'{goto}k15~{goto}k30~?џ'{if fred>11}{let rang,"l11.u30"}{if fred<22}{branch _ok}џ 'Moderateџ'{beep 1}{quit}џ 'Active џ'\zџ'{menubranch b1} џ'fred џ'_okџ'/ppcrr џ 'Heavy џ'rang'a9.j30џ 'Intense џ'\hџ'{goto}k15~{goto}k30~ џ'\0џ'{goto}v15~{goto}v19~џ'~agcrrk47.k86~gpq&ё 'Male Zone Profile Determination џ ^ZONE PROFILE INSTRUCTIONS(ё 'Female Zone Profile Determinationџ ^Welcome to Zone Pro&ё '-------------------------------(ё '---------------------------------+џ^the Zone Profile calculation utility ё'Name:q'Pat Pending ё'Date:љЪ$екƒ`с@7Eџ ' This application will help determine optimal macro-nutrient ё'Name:q'Eileen Dover ё'Date:љЪ$екƒ`с@75џ ' requirements per day based on the Zone Diet. Lџ ' As this is calculated differently for men and women, there are twoJџ ' independent calculation pages. In each case, certain measurementsё 'Hip Measurementq" ёё'Waist measurementq&ё'% Body Fatƒё8@t­/кZBк@§П§П  TЙ=ЁШ@ §ПaУёЧp? §П§П  УdЊ ДL A§П§П  —nu­{J@ §ПŠУ_ДУД? ?:џ ' are needed and they should be supplied as follows:ё 'Waist Measurementqё'% Body FatMџЭЬЬЬЬL1@>H‡‡0~Zі?§П ‡П&kдУц?§П аЗKuу?§П fffffц @ ?>џ^---> Press ALT-H for help or ALT-Z to begin <---ё'Wrist measurementq@ё'Total Body Fat#ёE@€џП§П€ d ? ё'lbs ёё 'HeightqBё'Total Body Fat#ё2@€џП§П€ d ? ё'lbsё'WeightqЏё'Lean Body Massё `@ §П€€џП  ё'lbs ё"џ ' Height: Given in inchesё 'Weightqiё'Lean Body MassёРU@ §П€€џП  ё'lbsё'Activity Levelq"џ ' Weight: Given in poundsё 'Activity Levelq&џў№ €џП b3џModerateLџ ' Hip: The distance in inches around the widest part of the hips&џž№ €џП b3џSedentary ёGџ ' Waist: The distance in inches around the waist at the navelё'Basic Daily Requirements%џ'Recommended Daily Requirements ёOџ ' Wrist: The distance in inches around the wrist (behind the hand andё 'Basic Daily Requirements%џ'Recommended Daily Requirements ёAџ ' in front of the wrist bone --- where it bends)ё'Protein.ё@W@€њП€ћП š™™™™™й?  ?ё'gџ'Protein"џ@W@§П€<§П€<;џ'gџš™™™™™*@ўП€ ?џ 'blocksMџ ' Activity level: 1 - 6 1 = sedantary, 2 = light, 3 = moderate,ё 'Protein.ёF@€њП€ћП š™™™™™й?  ?ё'gџ'Protein"џN@§П€<§П€<;џ'gџ333333!@ўП€ ?џ'blocksё'Carbohydrates!ё^@€џП  ?ё'gё'Carbohydrates!ё^@€џП  ?џ'gџš™™™™™*@ўП€ ?џ 'blocksNџ ' 4 = active, 5 = very active, 6 = intenseё 'Carbohydrates#ё€M@€џПш? ?ё'gё'Carbohydrates!ё@S@€џП  ?џ'gџ333333!@ўП€ ?џ'blocksџ^Copyright 1996 ё'Fat!ёD@€ўП  ?ё'g ё'Fat!ёD@€ўП  ?џ'gџš™™™™™*@ўП€ ?џ 'blocks ё 'Fat!ё3@€ўП  ?ё'g ё'Fat!ё:@€ўП  ?џ'gџffffff!@ўП€ ?џ'blocksџ^Len Marinaccioё'Calories-ё№’@€§П €ўП €џП ё'Calories-ё№’@€§П €ўП €џП ?џ ' Press PgDn for next page, ALT-Z to start ё 'Calories-ё8‚@€§П €ўП €џП ё'Calories-ёpˆ@€§П €ўП €џП Hџ 'Notes: The percent of excess body fat will be calculated to theGџ ' nearest 1/10th of a percent but realize that the actualNџ ' accuracy of this method may vary by a percent or two. This isGџ !' the best that can be done without extensive evaluation.Lџ #' If the calculated excess body fat percentage is greater thanLџ $' 40%, add one to the activity level (move to the next level).Lџ &' In most cases the Recommended Daily Requirements will be theLџ '' same as the Basic Daily Requirements except that the proteinMџ (' requirements will not drop below 60 grams. This is prefered.Nџ *' At any time you may press ALT-H for help or ALT-Z for the menuCџ -' Press PgUp to go back or ALT-Z to start"џ 1^How to use this profile "џ 2^----------------------- Nџ 4' Here are the general guidelines that must be followed in order to stayџ 5' "in the Zone":Mџ 7' - Eat at least 4 times per day and space meals and snacks at regularLџ 8' intervals wherever possible. Try 4 meals or 3 meals and 2 snacksNџ 9' or 3 meals and 3 snacks or whatever works for you. Just distributeJџ :' the given block requirements among the meals and snacks so thatMџ ;' they total your daily requirement. A plan for an 11 block day mayGџ <' look like this: 3 meals of 3 blocks and 2 snacks of 1 blockKџ >' - Try not to go over or under your recommended daily requirements.Hџ ?' However, if you can't eat that much then don't push yourself.Lџ A' - Always match your protein, carbohydrate and fat blocks in a 1:1:1Nџ B' ratio every time you eat. If you plan to eat 2.5 blocks of proteinLџ C' be sure to have 2.5 blocks of carbohydrates and 2.5 blocks of fat!џ D' during that same meal.Lџ F' - Remember, a block of protein is 7 grams, a block of carbohydrates4џ G' is 9 grams and a block of fat is 3 grams.Lџ I' - Consume unsaturated fats wherever possible and avoid saturated or=џ J' hydrogenated oils (yes, that means margarine too).Iџ L' - Foods with a high glycemic index (such as grains and potatoes)Aџ M' should be eaten sparingly (if not avoided altogether).Jџ O' - Avoid foods that are high in arachidonic acid (organ meats, red@џ P' meat and egg yolks). Try more fish and fowl instead.Kџ R' By following the above guidelines you will likely notice physicalGџ S' changes before too long. Periodically, you should re-take yourNџ T' measurements and have a new profile calculated. This will help insureFџ U' that you are meeting your needs as your body begins to change.