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2011 maintenance weekly progress report: week #26; New video.

Sunday, October 9, 2011 by  
Filed under Daily Blog

EatSmart Precision Digital Bathroom Scale

EatSmart Precision Digital Bathroom Scale

Week #26 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 180.6 pounds. That’s a 0.8 pound loss since last week’s weight of 181.4 pounds, and a 7.0 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 -0.2% 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 0.43 pounds of fat and lost 0.37 pounds of lean mass; since my cut ended I’ve gained a total of 3.01 pounds of fat and gained a total of 3.99 pounds of lean mass.

My tape measurements (as measured by the MyoTape) show that I lost 1/4 inch from my waist since last week, while all other measurements remained the same. Since the end of my 2011 cut I’ve gained 3/4 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 good week. Over the past three weeks I’ve only had one splurge meal, and the rest of the time my diet has been super clean. My activity level over the past week has also been extremely high. My clean diet combined with lots of intense exercise on the trails and in the weight room has put me back closer to 8% body fat, and that’s just where I want to be heading into the holiday months. I’m very serious about not rising above 10% body fat this year. When I do start my usual pre-spring cut in January it’s going to be a breeze compared to some of my previous cuts. That possible added wrinkle is that I am still seriously considering cutting down to an ultra-light 160-165 pounds or so. To do that I’ll probably need to cut down to 6% body fat, and I will lose some muscle. The idea is to drop a little mass from some of the “show” muscles, but maintain strength and muscle endurance in the muscles I use in life and in sports.

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: 39 BPM (-7 BPM since Feb 14, 2011)
HRmax: 196 BPM (+3 BPM since Feb 14, 2011)
Heart Rate Reserve: 157 BPM (+10 BPM since Feb 14, 2011)
Heart Rate Recovery: 79 BPM (+15 BPM since Feb 14, 2011)
VO2 MAX (Uth—Sørensen—Overgaard—Pedersen equation): 75.38 ml/min/kg (up from 62.93 ml/min/kg on Feb 14, 2011)

Finally!!! My resting heart rate this morning is 39 BPM! I’ve been trying to get my resting HR below 40 BPM all summer long, and I was starting to think I’d never see a sub-40 HRrest again in this lifetime. The last time my resting heart rate was below 40 BPM was back in 2004 when I was doing HIIT cardio 7 days per week. Over the past week I set a new personal record for off-road mountain biking (more than 100 miles), and the vast majority of those miles were done pushing the pace very hard. Sweet. The new HRrest also positively affected my Heart Rate Reserve and VO2 MAX scores. Again, for more information on this subject please my February 14, 2011 blog.

In tomorrow’s blog I will talk a little but more about my record-breaking week (3 personal records set!) and yesterday’s 18 mile ride in the rain at Wekiwa, which was an absolute blast! Here’s the video from yesterday’s ride:



John Stone Fitness Comments

2 Responses to “2011 maintenance weekly progress report: week #26; New video.”
  1. Hey John, just curious, any concerns with causing trail damage from riding on the wet trails? I know some of the trail maintenance groups by me discourage riding on trails that are excessively wet due to trail erosion and the creation of ruts. At least one place by me has a sign at the trail head about it. Granted I’m in the northeast, maybe it is different down there with the sand and different terrain.

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