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2011 maintenance weekly progress report: week #25

Sunday, October 2, 2011 by  
Filed under Daily Blog



Week #25 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 0.0 pound change since last week’s weight of 181.4 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 -0.0% 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 0.00 pounds of fat and lost 0.00 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.

Once again this past week I ate very clean (up until yesterday), but my activity level was not quite as high as I would have liked. Last night I went out for a late lunch with the family, and ate so much food that I didn’t even eat dinner. I’m surprised that my scale weight is not higher this morning, because I’m definitely retaining water. I think over this upcoming week I’m going to stay away from cheat meals again (yesterday’s lunch was my only splurge meal in two weeks) and put a lot of miles in on the bike.

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)

It’s a beautiful and cool morning, but we’ve got plans for the day so I can’t ride. 🙁 Tomorrow morning forecast to be really nice, so I’m going to ride then and do my usual Monday leg workout on Tuesday.

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