I’ve got lots to cover this morning, so let’s get right to it!
First, week #3 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 pounds. That’s a .2 pound loss since last week, and a .6 pound loss from my end-of-cut weight of 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 0.22 pounds of fat and 0.38 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.
I’m three weeks into my 2011 maintenance program and things really couldn’t be going any better. I’m actually down a little more than a half-pound since my cut ended, and I’ve even dropped an additional small amount of fat over the past 3 weeks (which was not intended, but certainly not unwelcome). So far so good! I’ve still not had a full-on splurge meal, but I have been enjoying some foods that I was not willing to consume while I was cutting: steak, grilled burgers (like the Feta Burger mentioned in yesterday’s blog), movie theater popcorn and even a little movie theater candy like Goobers (nothing goes better with popcorn than Goobers). I’ve been very active since my cut ended, and I think my high activity level combined with moderate consumption of the foods I just mentioned is allowing me to relax, not count calories and enjoy.
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)
No changes to report this week in either direction. I did not perform the Heart Rate Recovery test because I took last week off from weight training (I normally perform this test after 4 sets of Bulgarian Split Squats).
On to another subject: the Transformation Spotlight of the Month! For the May 2011 TSM I’ve selected forum member “Mauidude” (Doug). At 53 years old Doug looks better than 99% of the guys walking around at less than half his age. Getting in that kind of shape and staying that way hasn’t been a cakewalk, either. What I like most about Doug is his no-nonsense approach to fitness and health: everyone knows that hard work and dedication are the keys to success, but Doug is one of those guys who puts his money where his mouth is. Read the full interview here.
Reminder: I’m always looking for TSM nominations. If you, or someone you know, has made a successful transformation, please contact me and let me know about it!
Speaking of transformations, are you ready to make your own killer transformation? JSF sponsor Mastover helped this month’s Transformation Spotlight, Mauidude (along with many other TSM recipients) get in the best shape of his life. Mastover also provided the complete diet and training program that I used when I cut down to 6% body fat. There’s no question that his programs work, but they only work if YOU do. If you’re ready to kick your progress into high gear, now’s a great time to work with Mastover because he’s having a 15% off sale on all of his programs for the entire month of May! Learn more and get signed up at mastover.com.
Lisa and I had a wonderful day yesterday at the Apopka Art and Foliage Festival! If you’re interested, I posted almost a dozen photographs from the event in this post to my new photo journal.
Whew, that was a big update! I’m going get off the computer and go for a bike ride. Have a fantastic Sunday!