Week #7 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 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 7.2% (the digital caliper I use is no longer sold, but this manual caliper will do fine if you need one). That’s a +0.3% 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 0.61 pounds of fat and .59 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 seem to have struck a very nice balance since my cut ended: almost two months after my cut ended and I’m still in the low 7% body fat range! I’m down a pound of scale weight since last Sunday, but that was just because last Sunday I was holding some water. This past week my diet has been very clean… a couple of minor indulgences (popcorn yesterday and a some healthy snack mix earlier in the week), but no big splurge meals. I’ve also been doing a lot of mountain biking lately–like, more than I’ve ever done in my life. I think my high activity level is allowing me to maintain such a low body fat percentage without putting any special effort into it. I truly have not been counting calories or tracking my meals in any way… I’m just living, man. 🙂
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: 41 BPM (-5 BPM since Feb 14, 2011)
HRmax: 196 BPM (+3 BPM since Feb 14, 2011)
Heart Rate Reserve: 155 BPM (+8 BPM since Feb 14, 2011)
Heart Rate Recovery: 78 BPM (+14 BPM since Feb 14, 2011)
VO2 MAX (Uth—Sørensen—Overgaard—Pedersen equation): 71.70 ml/min/kg (up from 62.93 ml/min/kg on Feb 14, 2011)
Hey, how about that! My resting heart rate dropped another beat this week, and that positively affected my VO2 MAX score as well. I wonder if I’ll be able to get my resting heart rate under 40 BPM again? The last time my HRrest was under 40 BPM I was about eight years younger.
I’m going to get to work on that sub-40 resting heart rate right now: I’m off to tear up the trails!