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2011 maintenance weekly progress report: week #22

Sunday, September 11, 2011 by  
Filed under Daily Blog

EatSmart Precision Digital Bathroom Scale

EatSmart Precision Digital Bathroom Scale

Week #22 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 180.2 pounds. That’s a 1 pound gain since last week’s weight of 179.2 pounds, and a 6.6 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 0.0% 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 gain 0.09 pounds of fat and gained 0.91 pounds of lean mass; since my cut ended I’ve gained a total of 2.98 pounds of fat and gained a total of 3.62 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 week started off pretty shaky. Over the Labor day weekend I ate two cheat meals (pizza and BBQ) and, because of my undiagnosed flank pain, I didn’t do any exercise at all through Wednesday. My scale weight was 183.2 pounds on Thursday morning. 🙁 With the go-ahead to exercise from my doctor and my flank pain in check thanks to the Mobic he prescribed, I resumed physical activity on Thursday morning. I rode 26 hard miles on Thursday, on Friday I did about 4 hours of yard work and yesterday I did another 21 very fast miles out on the trails. I’m still about a pound heavier than I was last Sunday, but it’s just water: thankfully my body fat percentage and tape measurements remain unchanged.

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)

With no leg workout on Monday I wasn’t able to take my usual Heart Rate Recovery measurement. All other cardio stats, once again, are remaining stable.

I’ve experienced absolutely zero pain in my flank area since my doctor prescribed the anti-inflammatory! Well, at this point it seems safe to say that the pain was not caused by something like a kidney stone: Mobic is an anti-inflammatory and would not alleviate that kind of pain.

I’m in the mood to ride again this morning. I think today I’m going to go hit up a trail with a little more tech than the roots and sugar sand at Wekiwa. There’s a 20-foot, nearly vertical, ladder drop at the place I have in mind. I don’t know if I’m going to attempt that, but there are plenty of other cool challenges at this place–especially since it will be the first time riding this trail while clipped in. This trail also is a very difficult cardio workout: plenty of fast and fun downhills and, of course, an equal number of leg and lung-burning climbs.

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