u/_Sgt-Slaughter_

Just wrapped up week 6 of SUAR. Here are my stats along with the data to help digest. I went to a DexaFit location in Tampa FL. Marty and his team were great. DexaFit is nation wide but they are locally owned. It was $179 per test but they offered bundled pricing for multiple. I did the following testing to dial in my training and nutrition. This was eye opening to say the least.

5'10" 250.4 lbs

RMR (Resting Metabolic Rate) = 2,097 kcal/day
VO2 Max = 43
DeXA Full Body Scan =
22% Body Fat (Arms and Legs 17%, Torso 27%)
188lbs Lean Muscle Mass
7.30lbs Skeletal Mass

RMR Testing: Why this helped I have a solid number to base my nutrition off of for my goals.

VO2 Max Testing: Why this helped. My Max Heart Rate as tested is 173. I was running 140bpm for Zone 2 based off of Karvonen formula. My tested Zone 2 is 121 - 132bpm. Tested Zone 3 is 132 - 141bpm. I was training at High Zone 2. And my previous Zone 3 pacing of 150 was actually in Zone 5.

DEXA Scan: Why it helped. I am A LOT less Body fat than expected. I was calculating 30% + (depending on the formula). My goal was to get down to 195lbs for SFAS. My lean mass and bone weight is 195.3 alone. That would be zero percent body fat. I need to reset my expectations and goals based on this data.

I had an 18Z buddy do my AFT and assessment to standard.

Event: Week 1 / Week 6
HRPU: 35 / 43
SDC: DNT / 1:57
Plank: 3:14 / 3:40
2-Mile 23:46 / 1 Mile 10:42 (Time constraints forced a 1mile)

(On my own)
Deadlift 325 / 350
Pull-ups 1 / 3

Is there improvement from week 1? Yes. Will I keep improving? Yes. Do I need to make adjustments based on my new known database? Yes.

What other data can I provide for feedback? Or what questions can I answer?

Voodoo and TTM I will share the raw data sheets from the DexaFit if it will help you with research and training data. LMK.

SAUR W4D4
10min Zone 2
8x400 Zone 4 1:1 work:rest
Avg Lap 2:32
Avg BPM 149 (169 peak at end of lap)

Just wanted a quick assessment on my Zone 4 speed work.
8 laps around an actual running track. I averaged 2:32 per lap. It takes just about the first straight away maybe a little more (so 1/16th mile?) to get into Zone 4. I'm in a solid middle to upper Zone 4 until 3/4 around the track then spike into Zone 5 around that last curve of the lap.

Is this what I'm looking for? Should I make adjustments next time?

When performing my first zone 2 run I spiked into zone 3 a couple times and hand to slow it down to literally like shuffling walk. (I looked like one of speed walking people swinging their arms in the mall faster than their legs are moving. This Zone 2 is A LOT slower than I was expecting) Back to my question. Does the zone 2 need to a cumulative amount of time in Zone 2? Does it count spikes into Zone 3? What about when I first started and it took my heart a couple minutes to get into Zone 2? Thoughts comments and suggestions are appreciated. *cough* Voodoo

Would like some feedback please on logging suggestions and starting points. 5'10 248lbs

Cut 99% alcohol (one beer per week on Ruck days)

Whole food diet (800 cal deficit) aiming for 3-5lbs per week weight loss)

1 shot of espresso in the morning before 12:00