Day 3 - Weekend Workout Continued

As promised, I used the body fat zone block requirement calculator to determine my measurements.

Weight: 285 (nearest five pounds, i.e., 180 or 185)
Height: 75 (use half-inch increments, i.e., 71.5 or 72)
Waist: 50 (use half-inch increments, i.e., 32 or 32.5)
Wrist: 7 (use half-inch increments, i.e., 7 or 7.5)
Activity Factor: Light - Light fitness training, such as walking

Body Fat %: 34.00
Body Fat Weight (lbs): 96.90
Lean Body Mass (lbs): 188.10
Daily Protein Requirement (g): 112.86
or # of Blocks of Protein: 16
# of Blocks of Carbohydrate: 16
# of Blocks of Fat: 16

I should be using the "Moderate" activity factor, but I think "Light" is more appropriate. My logic is that my job is purely sedentary, I don't stand or walk at all unless I'm getting a drink or walking down to the cafe' to play Go at lunch. Since I don't really use any energy during the day, I'll dock myself an activity factor to compensate. Using the block recommendations I would have the following blocks per meal:

Breakfast: 4
Lunch: 4
Afternoon Snack: 2
Dinner: 4
Evening Snack: 2

That looks fairly reasonable, but I've been feeling full on the 3.5 blocks per main meal and 1 block snacks. Since my most pressing goal is to lose weight I'm going to stick with that and if I start feeling weak and tired during my workouts I'll bump up to the calculated values.

Breakfast: 3.5
Lunch: 3.5
Afternoon Snack: 1
Dinner: 3.5
Snack 1

As you can see from the calculations, I have 96.90 pounds of body fat. My primary weight loss goal is 60 pounds and my supplemental weight loss goal is 80 pounds. Assuming I can keep my lean body mass at 188.10 pounds, if I reach my primary weight loss goal I will have 36.90 pounds of body fat left. That's a body fat percentage of 19.6%, not bad at all since the recommended "average" male body fat percentage is 15%. If I reach my supplemental goal I will have 16.9 pounds of body fat for a body fat percentage of 9%. That would be spectacular! These calculations make me feel that my goals are right in line with what is healthy for me. My primary goal is almost spot on to get me into a reasonable weight range and my supplemental goal is right on to put me in the elite athlete weight range for my build. Now, to do it in one year... making reality come as close to theory as possible is the purpose of my training.

Below is what I ate for the remainder of today. I went grocery shopping after eating dinner so I had some new items to eat for my evening snack. I wasn't at all hungry for my evening snack, but I ate it anyway. I shouldn't do that, habits like that are what made me obese in the first place.

Lunch
2 1/2 ounces chicken breast [2.5P]
1 cup 2% milk [1P/1C/2F]
1 1/2 cups green beans [1.5C]
1 clementine orange [1C]
7 1/2 whole almonds [1.5F]

Afternoon Snack
1 stick string cheese [1P/3F!]
1 clementine orange [1C]

Dinner
3 ounces pork chop [3P]
1/2 cup 2% milk [0.5P/0.5C/1F]
1 cup romaine lettuce [0.25C]
1 1/4 cup broccoli [1C]
1/2 cup chopped tomato [0.5C]
1 clementine orange [1C]
2 tbsp. balsamic vinagairette [2.5F]
3 whole almonds [1F]

Evening Snack
1/4 cup fat free cottage cheese [1P]
1 clementine orange [1C]
6 peanuts [1F]