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2011 maintenance weekly progress report: week #20

Sunday, August 28, 2011 by  
Filed under Daily Blog



Week #20 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 178.8 pounds. That’s a 4.4 pound loss since last week’s weight of 183.2 pounds, and a 5.2 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 lost 0.55 pounds of fat and lost 3.85 pounds of lean mass; since my cut ended I’ve gained a total of 2.86 pounds of fat and gained a total of 2.34 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.

The big drop in scale weight this week is because last Sunday I was holding water from a giant splurge meal the night prior. This week I’ve been extremely active and have eaten very clean. About the closet thing I came to a cheat meal this week was a lean steak and some potatoes last night.

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: 79 BPM (+15 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 any of my cardio stats this week. I’m starting to think I’m never going to drop below a 40 BPM resting heart rate!

I spent all day yesterday detailing my new truck. I gave it the full Zaino treatment: wash with Dawn (to remove cheap dealer waxes), wash with Zaino Z-7 Show Car Wash, clay bar, 3 coats of Z-2 + Z-FX alternated with coats of Z-6 Gloss Enhancer and then a coat of Z-CS Clear Seal. Plus glass, tires, interior, trim and so on. This only has to be done 2 times per year. It’s worth it. It looks amazing now! I put some pictures in my photography journal late yesterday afternoon if you’re interested.

I got up at 5:00 AM this morning so I could hit the trails nice and early. 🙂 Enjoy your day!

John Stone Fitness Comments

7 Responses to “2011 maintenance weekly progress report: week #20”
  1. Nice looking truck! I just turned 172,000 on my F-150 5.4L Triton V8! General maintenance, 1 U Joint, 1 Ignition Coil. Ready for another 172,000!

    Inspirational website too!


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    • Nice, that’s a whole lot of miles and very few repairs! Real good to hear about your experience with the same engine. I was just on the phone with a friend of mine (and fellow JSF member) who is a certified ASE and Ford mechanic (and F250 owner). He had a lot of good things to say about he Triton 5.4 3V.

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