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2011 maintenance weekly progress report: week #13.

Sunday, July 10, 2011 by  
Filed under Daily Blog


Slim Guide Skin Fold Caliper

Week #13 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 179.2 pounds. That’s a 0.8 pound gain since last week’s weight of 178.4 pounds, and a 5.6 pound gain from my end-of-cut weight of 173.6 pounds.

My 7-point body fat reading this morning is 8.4% (the digital caliper I use is no longer sold, but this manual caliper will do fine if you need one). That’s a +0.5% body fat change since last week and a +1.5% 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). Over the past week I’ve added 0.96 pounds of fat and lost 0.16 pounds of lean mass; since my cut ended I’ve gained a total of 3.07 pounds of fat and 2.53 pounds of lean mass.

My tape measurements (as measured by the MyoTape) show a quarter inch gain to my waist since last week’s measurements, while all other measurements remained the same. Since the end of my 2011 cut I’ve gained 3/4 inch to my waist and 1/4 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.

This was not a good week, and I’m a little surprised by this morning’s numbers. I did relax my regular diet over the long 4th of July weekend, and that is certainly the reason for the fat gain this week. I knew I’d put on a bit of fat over last weekend, but my diet for the rest of the week was pretty tight. In addition, so far this week I’ve biked 65 miles–and those were hard miles almost entirely out on the dirt trails. This morning I’ll be biking another 26 miles and that will put my one week total at more than 90 miles. I thought all that biking combined with a clean diet and a few good weight training workouts would offset last weekend’s food free-for-all. Hah, I must’ve eaten more than I thought! 😮

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: 40 BPM (-6 BPM since Feb 14, 2011)
HRmax: 196 BPM (+3 BPM since Feb 14, 2011)
Heart Rate Reserve: 156 BPM (+9 BPM since Feb 14, 2011)
Heart Rate Recovery: 77 BPM (+13 BPM since Feb 14, 2011)
VO2 MAX (Uth—Sørensen—Overgaard—Pedersen equation): 73.5 ml/min/kg (up from 62.93 ml/min/kg on Feb 14, 2011)

Here’s a very positive note for this week: my resting heart rate has dropped another tick to 40 BPM! My new resting heart rate also positively affected my Heart Rate Reserve and my VO2 MAX scores. I’m very happy to be closing in on a sub-40 resting heart rate! I think if I ride as much over the next week or two as I have this week (keeping the intensity high, of course), I may just drop into the upper 30s before the end of the month. Having a resting heart rate in 30s has been a goal of mine this year, and I’m very happy to be closing in on it!

Well, I’m very displeased about the 1 pound fat gain over the past week. I intend to lose that pound by next weekend by keeping my diet tight and training very hard. As I mentioned above, so far this week I’ve biked 65 miles (which includes an excellent 22.1 mile ride yesterday), and this morning I’m going to get in another 26 miles (all dirt) for a one week total of almost 91 miles. Maybe next week I’ll do 100 miles. 👿

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