Week #4 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.
We’ve got family staying with us for the Mother’s Day weekend, and last night we all went out to eat. I consumed my very first all-out splurge of the year and so I’m extremely bloated this morning. Because of that, today’s measurements are a bit off. Let’s get on with this week’s progress report…
My scale weight this morning (as measured by the EatSmart Precision Digital Bathroom Scale) is 176.2 pounds. That’s a 3.2 pound gain since last week, and a 2.6 pound gain from my end-of-cut weight of 173.6 pounds.
My 7-point body fat reading this morning is 7% (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 gained 0.35 pounds of fat and 2.25 pounds of lean mass.
My tape measurements (as measured by the MyoTape) show that over the past week I gained a quarter inch to my waist. All other 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.
As I mentioned in the opening paragraph, I’m extremely bloated this morning and that’s throwing things off a bit. Pretty much all of the changes reflected in this report (a quarter inch added to the waist measurement and 3.2 pounds of added scale weight) are due to water retention from the heavy meal last night (yesterday morning I weighed 173.0 pounds). My caliper reading didn’t seem too affected by the water, and rose only slightly from 6.8% to 7%. I enjoyed the meal (talk about an understatement), but is pretty amazing how sluggish I feel this morning. A treat like last night is fine every once in a while, but I’m going to make them very rare occasions. Diet really is the key to looking and feeling your best.
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 (+14 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)
My recovery heart rate improved 2 BPM this week, but all other stats remained the same. Actually I wondered if my HRrest might be up slightly this morning as a result of last night’s cheat meal, but it was not.
I hear everyone getting up, so I better sign of. See you tomorrow!