Transparency...in the form of numbers!

Okay, this is where the transparency of a blog really comes into play!  As I mentioned in my first post, my bodyfat levels have risen to a point that I feel is unacceptable for a fitness professional, and I am embarrassed to even post them...but that's what this is all about isn't it?  So here goes...

Total Body Weight = 194 lbs
Total Body Fat Percentage = 18.8% (the highest its ever been!)

Lean Weight (muscle-bone-brain-fluids) = 157.26 lbs
Fat Weight (subcutaneous - visceral) = 36.47 lbs

CIRCUMFERENCE MEASUREMENTS
Shoulders - 51"
Chest  - 44"
Waist - 35"
Hips - 37 3/4"
Right Thigh - 21"
Right Calf - 14"
Right Bicep - 14" (amazing since I, at one time, had 17" biceps!)
Right Forearm - 11 1/2"

So...from these numbers I need to set some goals.   My overall goal is to be at 10% come race-day, but to achieve that level of fitness, I must break this process up into smaller, realistic goals that will be achieved along the way.  That is the problem with most fitness goals that people establish...they just aren't realistic enough, and most people cannot sustain the drastic measures taken to achieve such lofty goals.

My first goal is to reduce my bodyfat from 18.8% to a more athletic (and healthy) 14%.  A few simple calculations tell me that at 14% body fat, I should weigh 182 pounds.  This weight represents a loss of 12 pounds of FAT...not muscle.  That is the other mistake dieters tend to make...they set a goal of losing 'x' amount of pounds, instead of setting out to lose a specific amount of bodyfat.  Remember, muscle is our friend...it is the factory that helps maintain our metabolic level, reducing or maintaining healthy levels of bodyfat.  We should always strive to lose FAT not MUSCLE!

One pound of fat is equivalent to 3500 calories (or kilocalories (kcal) to be more exact).  My initial goal is to lose 12-pounds of fat, therefore I must create a deficit  42,000 kcal over the 12-week period.  Sounds daunting right?  Again...small goals will help to make this seem more realistic and achievable.  By dividing 42,000 by 7 (days per week) I can see what my weekly caloric deficit must be...6,000 kcal.  Still a little daunting huh?  But wait...if I divide by 7 again, I see that to achieve this goal I really only need to create a caloric deficit of 857 kcal per day.  Now that seems much more attainable!

The last question that remains is this..."Should I simply reduce my daily caloric intake by 857 kcal to reach my target weight?"  Stay tuned for the answer!

These are photos that I took today.  If all goes well, I will look quite a bit different in 12 weeks!  Then it is on to my next goal.

Thanks for reading!

Selecting a Cycling Plan

After much thought, I have decided not to design my own cycling training plan.  As a performance coach, I specialize in training athletes whose sports are reliant upon power, i.e. baseball, basketball, football, softball...you get the picture, right?  Mountain biking, as do most cycling disciplines, falls into the category of endurance sports.  While power is necessary, cycling is highly dependent on the ability to maintain (endure) a high level of output for extended periods of time.  I have designed my own training plans for 24-hour races in the past, but always felt as though something were lacking.  For this race, I will rely on someone else to design my cycling plan however, I will continue to design my own strength training and recovery workouts to integrate into the overall program. 

After much research I found an online coaching plan that addresses my specific needs, and didn't require me to sell any body parts to pay for it!  LW Coaching is a relatively small coaching site run by Lynda Wallenfels, an accomplished mountain bike professional.  Originally, I looked into Carmichael Training Systems, well known for training Lance Armstrong over the years, but their pricing schedule was beyond what I was willing to shell out...nearly $200/month for online coaching! 

My next step will be to compile all of my stats (bodyfat, calorie requirements, etc) so that I can develop a systematic performance plan that addresses my needs.

Stay tuned for more!

Why a Blog?

Hey all, those of you who know me, know that I am passionate about fitness, and that I train elite level athletes to be better at their chosen sport(s).  I have been training athletes for over ten years now, and am proud to say that many of my athletes are achieving their dreams of playing at the next level...whatever level that may be.

As is true for many fitness professionals, I often find it hard to fit in my own high performance workouts between training clients, working a 'real' job, being a husband and a father, and taking care of all that life throws at me.  Accountability is crucial when it comes to setting goals and progressively working toward achieving them.  That is where this blog comes in...

You see, I have committed to compete in the 2011 World Police and Fire Games (WPFG)as part of the Sun City Fire Department team.  Our team consists of 14 members, competing in 8 separate events.  I have chosen to compete in Cross Country Mountain Bike Racing, and will be racing in the Masters-B category (ages 45-49).  The 2011 WPFG are taking place in New York City, and will coincide with the 10-year remembrance of the tragic events of 9-11 that led to the death of 343 firefighters and 60 law enforcement personnel.  The games are scheduled to open on August 26th, and will conclude on September 5th.  The cross country mountain bike race will take place on September 1st.  While I ride often, and have competed in a number of 12- and 24-hour mountain bike races, I have yet to compete in an actual 'race'.  To make matters worse, I am nowhere near 'race-ready' in terms of my level of fitness.

2010 was, quite possibly, the most difficult (physically) year of my entire life.  Aside from the 'standard' issues associated with reaching the age of 46, I have also undergone two rounds of epidural injections to relieve the nagging pain in my low back; experienced severe calf cramping during my last two 12- and 24-hour events; am currently battling through extreme discomfort in my right elbow/forearm due to lateral epicondylitis (and I dont even play tennis!); and last but not least...an apparent exacerbation of my exercise-induced-bronchospams (EIB)...oh yea...and my bodyfat percentage has slowly crept up to a level that I feel is unacceptable for a fitness professional.

So here's the bottom line...

On February 1, 2011 I will begin a structured plan to improve my performance, hopefully preparing me for a 'medal finish' in the 2011 WPFG.  As an educated fitness professional, I will be designing my own plan, based on my research and that of others.  This plan will address nutrition, muscular endurance/strength/power, cardio-respiratory fitness, recovery and regeneration, and everything in between.

I am a firm believer in the power of accountability, as well as the old adage "There is strength in numbers".  I am counting on each of you to help me with this challenge, as I share with you the details of my journey.   I would also like to think that this may help others take the first step toward the establishment and subsequent realization of a fitness (or other) related goal(s).

I will soon be posting all of the pertinent information such as bodyweight, bodyfat percentage, etc. so that all of you will know exactly where I began.  I look forward to hearing from you, and I hope you enjoy reading my blog.