Thursday, October 11, 2007

Through th3 Wall Challenge...Iron Wil's will will hopefully rub off on me!

Newly crowned IronMan Iron Wil over at Through th3 Wall has thrown down the Gauntlet! The Through th3 Wall Challenge; the goal -losing the most body fat and gaining the most muscle by January 1, 2008, the prize - a Podiumquest hydration system and 9 tubes of NUUN! Well actually the prize it the goal but SWAG is always welcome! A lot of people will be using challenge to avoid the pitfalls of Thanksgiving and Christmas during the off season, in addition to that it is actually going to work really well for me as due to my injury during the Summer resulting in best part of two months off and forced me to miss my target 3:30 marathon in San Francisco, my revised season has me shooting for a 50k run; Calico Trail in January, a marathon; Los Angeles in March, and a 50 mile run; Leona Divide in April.

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 statistics:

  • 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


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