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2011 maintenance weekly progress report: week #18

Sunday, August 14, 2011 by  
Filed under Daily Blog

August
14
2011
EatSmart Precision Digital Bathroom Scale

EatSmart Precision Digital Bathroom Scale

Week #18 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 179.0 pounds. That’s a 0.4 pound gain since last week’s weight of 178.6 pounds, and a 5.4 pound gain from my end-of-cut weight of 173.6 pounds.

My 7-point body fat reading this morning is 8.3% (the digital caliper I use is no longer sold, but this manual caliper will do fine if you need one). That’s a 0.1% body fat change since last week and a +1.4% 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 gained 0.21 pounds of fat and gained 0.19 pounds of lean mass; since my cut ended I’ve gained a total of 2.88 pounds of fat and gained a total of 2.52 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.

My weight, body fat and tape measurements have really stabilized over the past few months: there have been very few changes after the initial rise from 7% body fat to 8% body fat. I’m now 18 weeks into my post-cut maintenance program, and very happy with how things have been going. I’m able to relax and enjoy a splurge meal when the desire hits, but the rest of the time I’m really enjoying my usual clean diet. The real test of my goal (completing 2011 without ever rising above 10% body fat) will be in the fall and winter months ahead.

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’m pretty sure my HR monitor is stuck! For like the 3rd or 4th week in a row there have been no changes to any of my cardio stats.

I’m about to hit the trails (by the way, I posted my detailed Cotton Carrier review yesterday), but before I go I want to mention that the AtLarge Nutrition sale and drawing is ending tomorrow. Right now there are less than a dozen people entered in the drawing, so your odds of picking up the grand prize (a free year of Nitrean protein powder) are quite good. Remember, placing an order of any size (you must use the 15% off coupon code JSF15) gets you in the drawing. Good luck!

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