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2011 maintenance weekly progress report: week #14.

Sunday, July 17, 2011 by  
Filed under Daily Blog

EatSmart Precision Digital Bathroom Scale

EatSmart Precision Digital Bathroom Scale

Week #14 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 pound change since last week’s weight of 179.2 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% 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 pounds of fat and lost 0 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 no changes since last week’s measurements. 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.

All my stats are absolutely identical to last week’s stats. My diet this week was 100% clean until Friday night, and I got plenty of exercise (weight training and mountain biking). On Friday night I was really craving a cheat meal, so I made pizza and garlic bread. This is only the third time I’ve had pizza all year long. It’s amazing how good these kinds of foods taste when they are eaten as infrequently as I have been eating them this year. I was actually weighing in at 178.0 until that cheat meal, so I think there’s still some water retention going on right now.

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)

I didn’t bike as much as I did last week (I biked around 50 miles this week, while last week I biked more than 90 miles). I was going to go ride yesterday morning, but I just didn’t feel like it. Around 10:00 AM I was still sitting around feeling very lazy, so I forced myself to go out back and do yard work. I really started getting into it, and I wound up spending most of the day working outside. I decided to focus on the back yard: I manged to get all the plants trimmed, all the weeds pulled and I even decided to tackle the huge summer fertilization project! I do a complete granular fertilization of all my plants 3-4 times per year. Right now it’s time for the critical mid-summer feeding, and this mid-summer feeding is the one I dread the most. The entire process is very time-consuming: the mulch around each and every plant must be moved aside, each plant is then individually fertilized (often with 2 or 3 different kinds of fertilizer), the fertilizer must be worked into the ground by hand & watered in and, finally, the mulch has to be moved back. It’s a hot, sweaty, dirty and miserable job–especially in the middle of July. As bad as the backyard is, the front yard has about 3 times as many plants. I’ve decided to bite the bullet and do the front yard today. I’d much rather go mountain biking, but this has to be done and I might as well get it over with now.

Finally, you do not want to miss tomorrow’s blog! I’ll be announcing the latest JSF Official Sponsor, and telling you how you can try their products without spending a single cent!

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