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2011 maintenance weekly progress report: week #27

Sunday, October 16, 2011 by  
Filed under Daily Blog

Timex Ironman Heart Rate Monitor

Timex Ironman Heart Rate Monitor

Week #27 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 gain since last week’s weight of 180.6 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 8.4% (the digital caliper I use is no longer sold, but this manual caliper will do fine if you need one). That’s a +0.1% body fat change since last week and a +1.5% 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 0.25 pounds of fat and gained 0.55 pounds of lean mass; since my cut ended I’ve gained a total of 3.26 pounds of fat and gained a total of 4.54 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 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 pretty standard week of maintenance. I ate very clean all week long, with one splurge meal: pizza on Friday night. I didn’t ride yesterday, and so I’m still holding some of that post cheat-meal water. After a record-breaking week (including more than 100 miles logged on the dirt trails), this past week my activity levels were down a bit by comparison. I had some good weight training workouts, but as of this morning I’ve only mountain biked right at 50 miles for the week. I am riding this morning, so that will boost my total miles for this week a bit.

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)

Hey, how about that–the 39 BPM resting heart rate that I hit last last Sunday was not a fluke! Now, of course, I’d love to see a “38” show up there. That would tie me for my lowest resting rate, which I recorded back in 2004.

Looks like a nice cool-ish morning here! I’m off to mash the pedals for a bit. Have a great Sunday!

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