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2011 maintenance weekly progress report: week #17

Sunday, August 7, 2011 by  
Filed under Daily Blog

Slim Guide Skin Fold Caliper

Slim Guide Skin Fold Caliper

Week #17 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 178.6 pounds. That’s a 0.2 pound loss since last week’s weight of 178.8 pounds, and a 5.0 pound gain from my end-of-cut weight of 173.6 pounds.

My 7-point body fat reading this morning is 8.2% (the digital caliper I use is no longer sold, but this manual caliper will do fine if you need one). That’s a 0.0% body fat change since last week and a +1.3% 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 0.01 pounds of fat and lost 0.19 pounds of lean mass; since my cut ended I’ve gained a total of 2.67 pounds of fat and gained a total of 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 has been another very consistent week of maintenance. As I noted several months ago, I knew that my body fat would stabilize around 8%, and so it has. For the past seven weeks I’ve been right around 8% body fat (+/- a tenth of a percent or so) and my scale weight has hovered around the 178-179 pound mark. I’ve found that maintaining body fat percentages of 7% or less is impractical for me, but I can maintain 8% body fat without any special effort. That does not mean I can eat whatever I want. In fact, my diet is clean and healthy 95% of the time, and I’m also very active. But that’s how I enjoy living my life, and so that is what I mean by “…without any special effort”. For example, yesterday afternoon I enjoyed a movie with a giant tub of movie theater popcorn and a bag of goobers. That snack was the only dietary indulgence I made last week, and so it’s no big deal.

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)

There were no changes to any of these stats this week. My body is really making me work for that sub-40 BPM resting heart rate!

I’m going mountain biking now – have a great day!

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