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2011 maintenance weekly progress report: week #23

Sunday, September 18, 2011 by  
Filed under Daily Blog

Timex Ironman Heart Rate Monitor

Timex Ironman Heart Rate Monitor

Week #23 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 182.2 pounds. That’s a 2 pound gain since last week’s weight of 180.2 pounds, and a 8.6 pound gain from my end-of-cut weight of 173.6 pounds.

My 7-point body fat reading this morning is 8.8% (the digital caliper I use is no longer sold, but this manual caliper will do fine if you need one). That’s a 0.5% body fat change since last week and a +1.9% 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 1.07 pounds of fat and gained 0.93 pounds of lean mass; since my cut ended I’ve gained a total of 4.05 pounds of fat and gained a total of 4.55 pounds of lean mass.

My tape measurements (as measured by the MyoTape) show a 1/4 inch gain to my waist, a 1/4 inch gain to my hips and a 1/4 inch gain to my quads since last week’s measurements. Since the end of my 2011 cut I’ve gained 1 inch to my waist and 1/2 inch to my hips and a 1/4 inch to my quads 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.

Yikes, not such a great week–probably my worst single week over the past 23 weeks of maintenance. I actually think this morning’s stats are the results of a few extra splurge meals over last weekend and again this weekend. I typically only have a cheat meal every couple of weeks, but over the past two weeks I’ve had 2 or 3 full blown cheat meals and a couple of semi-cheat meals. With my body fat currently at 8.8%, that doesn’t leave me much leeway heading into the holiday months if I’m to remain below 10% body fat (this year’s maintenance goal). I’m really going to tighten up my diet for the next couple of weeks and remain very active. I really wouldn’t mind seeing that body fat percentage fall back down closer to 8% over the next two weeks.

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)

I’m a little banged up this morning, and sore. I went to the Mt. Dora trails yesterday, and they are very dry. The sugar sand is everywhere, and my bike felt squirrely the whole day. I took a few minor spills, and had one pretty hard fall that sent me flying over the bars (I’m OK, just some minor cuts and bruises). I’ve got some projects to do around the house this morning, so I’m going to stay off the bike and work on those. If I’m still feeling motivated after I finish my projects, I might take a stab at building that backyard skinny practice area I mentioned a couple of days ago. 🙂

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