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2011 maintenance weekly progress report: week #1.

Sunday, April 17, 2011 by  
Filed under Daily Blog

Timex Ironman Heart Rate Monitor

Timex Ironman Heart Rate Monitor

Week #1 of my 2011 maintenance program is complete, and it’s time for my weekly progress report. My goal is to complete 2011 without ever rising above 10% body fat.

Here is this week’s progress report…

My scale weight this morning (as measured by the EatSmart Precision Digital Bathroom Scale) is 174.8 pounds. That’s a 1.2 pound gain from my weight at the end of my 2011 cut, which was 173.6 pounds.

My 7-point body fat reading this morning is 6.9% (the digital caliper I use is no longer sold, but this manual caliper will do fine if you need one). That’s a 0% change from my body fat reading at the end of my 2011 cut, which was 6.9%.

Using my scale weight along with my body fat reading I can easily calculate how much of my weight loss was fat, and how much was lean mass (note: JSF BodyShop™ makes these calculations for you automatically). Over the past week I’ve gained 1.2 pounds of lean mass, and gained 0 pounds of fat.

My tape measurements (as measured by the MyoTape) show that over the past week all measurements are identical to those taken at the end of my 2011 cut.

My detailed stats (including all tape measurements) and food logs can always be found on JSF BodyShop™. Just create a free account (existing JSF Forum members should simply log in using their forum username and password) and search for me.

No surprises here. The 1.2 pound scale weight gain is just a little water from the popcorn I enjoyed as a snack as I watched a movie yesterday afternoon. My body fat remains unchanged at 6.9%, and every single one of my soft tape measurements are identical to those taken at the end of my cut. As an aside, I was happy to see that the caliper showed the exact same body fat percentage as last week, right down to the tenth of a percent–a nice testament to our accuracy with the caliper. Over the past week I’ve had a couple of “cheat” snacks (like the movie theater popcorn), but I still have not had any full-on cheat meals. My diet has been very healthy, and not too different from the meals I ate while cutting–just more of the same foods. Someone sent me an email a few days ago and expressed bewilderment because I went 14 weeks without any cheat meals, and now that I reached my goal I still have not indulged. All I can say is that when I feel the urge to indulge I will–and I’ll do it guilt-free. I simply have not had any cravings for unhealthy meals since my cut ended!

Here are my cardiovascular statistics for this week (as measured by the Timex Ironman Heart Rate Monitor). Please note that I didn’t start measuring this stuff until February 14, 2011, so those are my base stats. For more information on these statistics, please check out my February 14, 2011 blog.

HRrest: 43 BPM (-3 BPM since Feb 14, 2011)
HRmax: 193 BPM (Unchanged since Feb 14, 2011)
Heart Rate Reserve: 150 BPM (+3 BPM since Feb 14, 2011)
Heart Rate Recovery: 78 BPM (+10 BPM since Feb 14, 2011)
VO2 MAX (Uth—Sørensen—Overgaard—Pedersen equation): 67.33 ml/min/kg (up from 62.93 ml/min/kg on Feb 14, 2011)

These stats are about the same as they were two weeks ago. My Heart Rate Recovery actually decreased 3 BPM over two weeks ago (still a net improvement of 10 BPM, however). The RHR deviations are to be expected: my heart rates jumps around quite a bit as it recovers, and if I happen to take a deep breath just before the Timex Ironman Heart Rate Monitor takes the 2 minute recovery snapshot, my heart rate may rise a few BPM and then immediately fall a second or two after that. In this case my heart rate was actually 5 BPM lower at 1:57, and then it jumped up at the 2 minute mark. To keep things consistent I’ll stick with the exact two minute reading.

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