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2011 maintenance weekly progress report: week #11.

Sunday, June 26, 2011 by  
Filed under Daily Blog


Slim Guide Skin Fold Caliper

Week #11 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 179 pounds. That’s a 3.8 pound gain since last week, and a 5.4 pound gain from my end-of-cut weight of 173.6 pounds.

My 7-point body fat reading this morning is 8.0% (the digital caliper I use is no longer sold, but this manual caliper will do fine if you need one). That’s a +1.1% 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 2.34 pounds of fat and gained 3.06 pounds of lean mass.

My tape measurements (as measured by the MyoTape) show no changes over last week’s measurements. 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.

That’s quite a scale weight jump since last week, but all of my tape measurements (no changes) and my body fat reading (+0.1%) have remained basically the same. Translation: it’s just water weight. To keep things consistent I normally avoid salty meals the day before my measurements are taken, but last night for dinner we had homemade crab soup (which has a lot of sodium) and I also went a little nuts with the saltine crackers. Also, I completely lazed out and didn’t go for my bike ride yesterday (I wasn’t really in the mood to ride for some reason). As is usually the case when I’m feeling water bloat, this morning I’m really in the mood to ride. 🙂

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)

It’s nice to see that my resting heart rate is back to normal this morning! I wasn’t able to check my Heart Rate Recovery because I didn’t work legs this week (I always take this reading after 4 sets of Bulgarian split squats).

I’m off to ride! I don’t know where or for how long, but I’ll have plenty of Sport Beans with me!

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