Week #6 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 175.8 pounds. That’s a 1 pound gain since last week, and a 2.2 pound gain from my end-of-cut weight of 173.6 pounds.
My 7-point body fat reading this morning is 7.3% (the digital caliper I use is no longer sold, but this manual caliper will do fine if you need one). That’s a +0.4% 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 0.85 pounds of fat and 1.35 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.
Over the past couple of days Lisa and I have been celebrating our 17th wedding anniversary with a couple of nice dinners (a private romantic dinner on Friday night, and a family dinner last night). I’m definitely holding some water this morning, and I’ve gained a very small amount of fat. Still, I’m below 8% body fat and that’s phenomenal (for me) after six full weeks of maintenance. I have been working hard in the gym, eating clean 95% of the time and doing a heck of a lot of mountain biking lately. I believe those are the reasons I’m having good success as I continue to strive for balance, which has always been difficult for me.
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)
No changes this week, but I reconfirmed my new HRmax of 196 BPM for the second week in a row while on Monday’s 32.4 mile mountain biking ride.
Have a fantastic Sunday!