Step 2 - Calculate your daily Blocks. Go to this site, Zone Block Calculator. Enter your Weight, Body Fat Percentage (calculated in Step 1), choose your Activity Level, click Calculate Blocks.
Step 3 - Adjust your daily blocks for your personal goal. Below you will see your daily allotted blocks per day, **IF YOUR GOAL IS WEIGHT LOSS SUBTRACT THAT NUMBER BY 2** If you want to maintain your current weight, do not subtract by 2.
They give you a Suggested Daily Block Allocation that I believe works great.
Step 4 – Understand Blocks. Every meal you are allotted a certain number of blocks. Above, this person is supposed to have 2 blocks for a morning snack. What that means is for that snack they need 2 blocks of a protein, 2 blocks of a carb, and 2 blocks of a fat. For lunch they get 4 blocks, which is 4 blocks of a protein, 4 blocks of a carb, and 4 blocks of a fat.
Step 5 – Plan your meals by using the Food Block Guide to determine what amount of each food equals one block.
You will note that each food has a measurement listed for it. That amount is 1 block. For example, in the guide Tuna is listed with 1oz, so for my morning snack I can have 2 ounces of tuna, that would equal 2 blocks. You will also notice that spinach has 20 cups for 1 block, does that mean I have to eat 20 cups of spinach? No, you can eat up to 20 cups.
*Remember you still need to stay away from sugar and processed foods*
Step 6 – Have fun, ask questions and try new foods
