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2011 maintenance weekly progress report: week #2.

Sunday, April 24, 2011 by  
Filed under Daily Blog



Week #2 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 173.2 pounds. That’s a .4 pound loss from my weight at the end of my 2011 cut, which was 173.6 pounds.

My 7-point body fat reading this morning is 6.8% (the digital caliper I use is no longer sold, but this manual caliper will do fine if you need one). That’s a -0.1% 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). Since my cut ended I’ve lost 0.2 pounds of fat and 0.2 pounds of lean mass.

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.

Well, I guess I’m still cutting. 😆 Seriously, this is good. I’m maintaining very well so far. The 0.1 drop from 6.9% body fat to 6.8% body fat is just margin of error type stuff. My measurements are all identical to what they were two weeks ago when I finished my cut so things are looking solid for me so far. I’ve been enjoying a few of my favorite snacks in moderation, but I still have not had a cheat meal. It’s been more than 16 weeks since my last real splurge meal. I need to keep this up. I’ve not felt deprived at all: I eat what I want, when I want. The trick is that the eating habits I re-developed on my cut are pretty well ingrained, and those habits are healthy.

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: 80 BPM (+12 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)

Not much change here, either. I’ve reduced my cardio workouts to three times per week since my cut ended: 45-minutes of fasted LISS cardio on Tuesday morning (the day after leg day), 45-minutes of medium-high intensity (non-fasted) cardio on Thursday afternoon, and I go mountain biking on the weekend. This schedule is not set in stone, but it’s what I’ve done since my cut ended.

John Stone Fitness Comments

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