Week #10 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 175.2 pounds. That’s a .4 pound gain since 3 weeks ago (I was on vacation the past two Sundays), and a 1.6 pound gain from my end-of-cut weight of 173.6 pounds.
My 7-point body fat reading this morning is 7.9% (the digital caliper I use is no longer sold, but this manual caliper will do fine if you need one). That’s a +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 1.86 pounds of fat and lost .26 pounds of lean mass.
My tape measurements (as measured by the MyoTape) show that I’ve gained a quarter inch to each my waist and my hips over the past three weeks. Since the end of my 2011 cut I’ve gained 1/2 inch to my waist and a quarter inch to my hips while all other 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.
So there’s the vacation damage: about a pound of fat and small increases to my waist and hip measurements. Not too bad at all, and about what I was expecting to see this morning. I will say that I’m glad that I went into my vacation in the low 7% body fat range, as it gave me a nice cushion. I’m surprised that 10 weeks after the end of my cut that I’m still below 8% body fat, actually! I find that maintaining around 8% body fat is much easier for me that maintaining 7% body fat, so I suspect that I’ll stay around this body fat level (give or take) for at least the rest of the summer. That’s the plan, anyway. 😀
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)
I am unable to take an accurate HRrest this morning because my heart rate is still abnormally high from yesterday’s mountain biking trip. I set a new mountain biking distance personal record of 36.9 miles (all off-road), but it almost killed me–literally. Full story in tomorrow’s blog.