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2011 maintenance weekly progress report: week #12.

Sunday, July 3, 2011 by  
Filed under Daily Blog



Week #12 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 178.4 pounds. That’s a .6 pound loss since last week, and a 4.8 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 +1.0% 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 2.11 pounds of fat and gained 2.69 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.

My body fat percentage is holding steady right at 8%, which is great. I’ve been able to maintain this body fat without any special care going towards my diet: I eat clean almost all the time, but if I feel like having something not so clean, I do. For example, this past week I didn’t have any cheat meals, but I had theater popcorn once and some homemade snack mix. The closest I’ve come to an actual splurge meal was last night: I made chicken soft tacos on whole grain tortillas served with blue corn tortilla chips. The tacos had chopped grilled chicken, fresh peppers and tomatoes from our garden, lettuce, cilantro, green onions, a squeeze of lime juice and a little ranch dressing. While that meal is certainly not something I’d eat while cutting body fat, it’s nice to be able to have something like that on a fairly regular basis now that I’m maintaining.

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: 77 BPM (+13 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 didn’t do a great deal of bike riding this past week. Yesterday I spent most of the day working in the yard, and this morning we’re cleaning the house so I won’t be able to ride again today. We’ve got some family coming to stay with us for the rest of the 4th of July weekend, so looks like my next ride won’t be until Tuesday. I’m going to make that a good one.

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