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2011 maintenance weekly progress report: week #15.

Sunday, July 24, 2011 by  
Filed under Daily Blog

Timex Ironman Heart Rate Monitor

Timex Ironman Heart Rate Monitor

Week #15 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 0.8 pound loss since last week’s weight of 179.2 pounds, 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 8.1% (the digital caliper I use is no longer sold, but this manual caliper will do fine if you need one). That’s a -0.3% body fat change since last week and a +1.2% 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 lost 0.6 pounds of fat and lost 0.2 pounds of lean mass; since my cut ended I’ve gained a total of 2.47 pounds of fat and 2.33 pounds of lean mass.

My tape measurements (as measured by the MyoTape) show 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.

This was a good week. I didn’t make any special effort to lose fat, but turns out that’s what happened. I ate clean all week long, had some great weight training workouts and did quite a bit of mountain biking as well. As a result, I lost a bit of fat and almost a pound of scale weight. My waist measurement also decreased, but that’s not reflected in my tape measurements because the decrease was not quite a quarter of an inch (I never round in the direction that would “benefit” me).

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)

No changes to my cardio stats this week. I should note that I am pleased that my resting heart rate has held steady at 40 BPM for three weeks now (I thought that perhaps the drop to 40 BPM a few weeks ago could have been an anomaly). I think it’s just a matter of time (and some sweaty miles on the trails) before my resting heart rate will be back below 40 BPM for the first time since 2004. 🙂

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