This is something about which I have gone into great detail in order to be better able to keep up with progress, and because setting SMART goals requires greater specificity….plus doing so just fits my personality! I relied mostly on prior experience to calculate my current stats and outline my goals. I have both bodyfat calipers and a handheld biometric resistance machine at home, but I am currently at work and I have been putting off posting my goals for long enough! I calculated bodyfat by measuring tape and using a couple of online sites, as well as visually comparing myself to both online images of males with BF% calculated and my previous history and detailed measurements. I feel sure that my estimation is solid. I still carry a fairly high body mass due to years of heavy weight-training (my BMI is noted below for S&G). Overall plans/outline: · Start actual programs upon my return from annual vacation. To begin program on June 1, 2016 and go for 16 weeks (ending first phase on October 1, 2016). Begin establishing good habits and preparatory workouts starting May 1, 2016 · Get out of bed after having 6-8 hours’ sleep, and do this every day regardless of work sked · Maintain an online log · 3 days/week of resistance training, 3 days/week of aerobics, with 1 free day each week upon beginning 16 week phase (for both diet and exercise) · Aerobics to consist of jogging, stationary biking, an/or use of a new machine (elliptical or treadmill) which I am currently looking to purchase · Do aerobics training prior to taking in any calories, and wait for 1 hour after completion before doing so · Resistance training to consist of free-weight training, at home (I have a complete setup) · Diet has been cleaned up considerably since around October 2015. Will continue to work on this as regards daily caloric intake, with appropriate breakdown of protein, carbohydrates, and fats. Intent is to decrease overall intake of carbs, increase protein intake, and maintain a healthful level of good fat intake. · Using various calculations for both daily caloric intake and total of daily percentages of carbohydrates (C), proteins (P), and fats (F), I came up with what is detailed below, under “Diet” Stats: · Ht 5’ 10.5” with overall bodyweight of 218# (down from a high of 225# about 6 months ago) · BMI of 31 (“morbidly obese” , lol) · Current bodyfat: 28% (BF 61# and lean body mass (LBM) 157#) · Healthstatus.com: 27.69% BF; Navy method and YMCA method: 25% BF; visual comparison and history: 28% BF Measurements: · Hips 42” · Abdominal: 41” largest; 39” smallest · Neck: 17.5” largest; 16.5” smallest · R wrist 7.75” · R forearm 13” · R bicep 15.5” · R thigh: 21” (mid); 23” (largest) Body metamorphosis goals: · Reduce overall bodyweight by 25# · Increase LBM by 7# · Reduce BF by 32# · Complete 16 week program at overall bodyweight of 193# · Complete 16 weeks program at 15% BF Diet/Meals: Looking at my current overall bodyweight and my LBM, and taking into consideration both lifestyle/exercise as well as initiating only a moderate initial caloric deficit to prevent my body from entering “starvation mode,” I came up with a range of daily caloric intake of between 1900-2600 calories. Considering the desire to increase protein intake and reduce carbohydrate intake, intent is to start with a 40/40/20 plan at 2600 calories/day. Equates to 1040/1040/520 calories to start first phase on June 1, 2016. · 700-900 calories each day from smoothie as my first meal (see my other post for the nutritional breakdown) · Remaining daily caloric intake to be divided among 2 larger meals, and 2 smaller snacks, with goal of taking in calories every 2.5-4 hours, ending at approximately 8PM · Approx 560 calorie “main” meals, with approx. 280 calorie snacks · May require getting up at night at around 1:00-2:00AM for a protein shake to maintain LBM, which will have to be considered in overall caloric intake total. (The rest of this information is mostly for me, for future tweaking) Starting at 1040 cal/day of protein, with reduction during initial 12 weeks down to 785 cal/day, as necessary. Minimal protein intake range calculated using both current overall bodyweight of 218# and desired LBM of 164# at 1-1.5 grams/kg to establish a range of 112-150 grams/day of protein (450-600 calories/day) for “cutting” during final 4 weeks of first phase, as necessary. Will proportionally reduce carbohydrates downward from 1040 cal/day to 785 cal/day during initial 12 weeks of first phase PRIOR to reducing protein intake. Fat intake will range between 10-20% of overall caloric intake, starting at 20% or 520 cal/day, and will adjust downward as necessary to lose weight while maintaining energy level. Intent is to reduce carbohydrates PRIOR to reducing fat.