Week #5 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.
My scale weight this morning (as measured by the EatSmart Precision Digital Bathroom Scale) is 174.8 pounds. That’s a 1.4 pound loss since last week, and a 1.2 pound gain from my end-of-cut weight of 173.6 pounds.
My 7-point body fat reading this morning is 7.1% (the digital caliper I use is no longer sold, but this manual caliper will do fine if you need one). That’s a +0.2% 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 0.43 pounds of fat and .77 pounds of lean mass.
My tape measurements (as measured by the MyoTape) show no changes over the past week. Since the end of my 2011 cut I’ve gained 1/4 inch to my waist while all measurements have remained the same.
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 still holding a little water thanks to Friday’s huge splurge lunch, but I’m down a little more than a pound compared to last Sunday. These scale weight fluctuations from one week to the next are just water weight and not important. The most important measurements–soft tape and body fat–have shown some pretty nice consistency over the past five weeks. Honestly I expected my body fat to rise to around 8% pretty quickly after my cut ended, so I’m a little surprised that I’m still right at 7% five weeks into my maintenance program. I’ve never been able to maintain 7% body fat with an even slightly relaxed diet, so this is pretty cool. I’ve been enjoying snacks like popcorn once or twice per week, but I’ve really only had two real splurge meals over the past 5 weeks, so that’s probably why. I’m obviously pretty pleased with how things have been going 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: 42 BPM (-4 BPM since Feb 14, 2011)
HRmax: 196 BPM (+3 BPM 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): 70 ml/min/kg (up from 62.93 ml/min/kg on Feb 14, 2011)
The big news this week is, of course, the +3 BPM to my HRmax, which I hit on Monday’s 31-mile mountain biking adventure. After all these years of HIIT cardio, weight training, mountain biking and other physical activities my heart rate has never–not even once–risen above 193 BPM until this week. Another interesting note is that this morning (which is when I test my resting heart rate) my HRrest dropped another beat to 42 BPM. These new HRrest and HRmax measurements have made quite an impact on my VO2 MAX, which is now 70 ml/min/kg using the Uth—Sørensen—Overgaard—Pedersen equation. My current VO2 MAX represents quite an improvement over my very first VO2 MAX measurement of 62.93 ml/min/kg (taken February 14, 2011). I can really feel the difference on the trails, too. Last Monday I maintained between 175-180 BPM for much of the 31-mile mountain biking ride, and while I was in that range I was breathing normally through my nose and not even close to winded. I can’t tell you how satisfying it feels to be able to push that hard for long stretches of time and know I’ve got plenty of reserve. All that hard work I put in on my cut has really translated into pure enjoyment of my favorite sport. 🙂