Superheroben at BuckeyeOutdoors is helping out and has created a challenge section, this is great for me as I already use Buckeye as my training log and I hate to retype the same data into various places.
To start I had to take a load of measurements, conduct some strength tests, calculate my Basel Metabolic Rate, the number of calories (kcal) I need just to breathe everyday, oh yes and the dreaded “before” photo. I have to admit to being one step ahead of the game here having had a RMR (Resting Metabolic Rate) test conducted 10 days ago at DHP, this is not so accurate as a BMR but will suffice for this exercise. So here are the numbers:
- Chest 38”
- Waist 33”
- Upper Thigh 22”
- Bicep 11½”
- Calf 15”
- Weight 174lbs
- Bodyfat 16% (using a Tanita Innerscan 534), this saved me a whole hours worth of headache creating mathematics and is a 5% increase from June and pre-injury!
My RMR test revealed the following:
- My Resting Energy requirement is 1915 calories a day, as mentioned this is the number of calories I need just to blink a few times a day and breath
- My Lifestyle and Activity requirement is 573, this is the number of calories I need in addition to my Resting Energy for things like; working, walking to the car and eating etc
- The Exercise requirement is 293 calories based on 30 minutes of moderate exercise, Richard Diaz estimated based on the fact that (1) I rarely exercise for 30 minutes and (2) nothing I do is moderate, estimated that I could conservatively double this on a workout day
So in summary the caloric input I need on a workout day is in total a whopping 3074!
I still have to carry out strength and rep tests, which I will do tonight/tomorrow and add them in. Right now I am about a week behind the curve mainly due to getting things ready for the new arrival, who is due next week....goodbye old body - hello new PR