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2011 maintenance weekly progress report: week #24

Sunday, September 25, 2011 by  
Filed under Daily Blog

Slim Guide Skin Fold Caliper

Slim Guide Skin Fold Caliper

Week #24 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 181.4 pounds. That’s a 0.8 pound loss since last week’s weight of 182.2 pounds, and a 7.8 pound gain from my end-of-cut weight of 173.6 pounds.

My 7-point body fat reading this morning is 8.5% (the digital caliper I use is no longer sold, but this manual caliper will do fine if you need one). That’s a -0.3% body fat change since last week and a +1.6% 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 0.61 pounds of fat and lost 0.19 pounds of lean mass; since my cut ended I’ve gained a total of 3.44 pounds of fat and gained a total of 4.36 pounds of lean mass.

My tape measurements (as measured by the MyoTape) show no changes since last week. 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.

A much better week than last week! This week I really tightened my diet up and was very active every single day. As a result I lost almost a pound of scale weight, most of which was fat. Even though the tape measurements reported above show no changes, that’s only because I don’t round down. My waist and quads were each down almost a quarter of an inch, but not quite a complete quarter of an inch. I did not reduce my calories below maintenance level this past week. Remember, the idea is to maintain less than 10% body fat. If I have to do mini-cuts to stay below 10% body fat, then that kind of defeats the purpose. So all I did this week was eat my usual clean diet, eliminate cheat meals and kept my physical activity level very high. I am going to avoid cheat meals for one more week with the hope that I can drop another couple of ticks–I’d like to be a little closer to 8% body fat heading into the holiday months.

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)

Azonic 420 pedals mounted to my Fuel EX 8.

Azonic 420 pedals mounted to my Fuel EX 8.

I got my new Azonic 420 pedals mounted to my bike yesterday, and I went for a quick ride. These pedals griped like crazy to my FiveTen Impact mtb shoes, and I think they are going to be perfect for skills practice and freeriding.

I have to say, it felt very strange not being clipped in. Every time I stopped the bike yesterday I noticed that I was unnecessarily moving my heels to the outside (that’s how you unclip). 😀

I’ll still be riding clipless almost all the time, but today I’m going to hit one of the more technical trails so I can give the 420s a real test drive. We had a lot of rain last night, so the sugar sand should not be much of a problem. In other words, the trails should be fast!

Have a great Sunday!

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