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2011 maintenance weekly progress report: week #30

Sunday, November 6, 2011 by  
Filed under Daily Blog

EatSmart Precision Digital Bathroom Scale

EatSmart Precision Digital Bathroom Scale

Week #30 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.

Note that I was on vacation the past two Sundays, and I did not take my usual weekly stats while I was off. I’ll be comparing this morning’s stats to week #27 (3 weeks ago).

My scale weight this morning (as measured by the EatSmart Precision Digital Bathroom Scale) is 182 pounds. That’s a 0.6 pound gain since week #27’s weight of 181.4 pounds, and a 8.4 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 +0.1% body fat change since week #27 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 gain was fat, and how much was lean mass (note: JSF BodyShop™ makes these calculations for you automatically). Over the past three weeks I’ve gained 0.23 pounds of fat and gained 0.37 pounds of lean mass; since my cut ended I’ve gained a total of 3.49 pounds of fat and gained a total of 4.91 pounds of lean mass.

My tape measurements (as measured by the MyoTape) show a quarter inch gain to my hips over the past three weeks, while all other measurements remained the same. Since the end of my 2011 cut I’ve gained 3/4 inch to my waist, 3/4 inch to my hips and 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.

Not much change over the past three weeks, which is somewhat surprising because during the 10 days I was on vacation my diet was pretty sloppy: I had pizza, movie theater popcorn, pork barbeque, and hamburgers. Of course I was also mountain biking almost every day, and most of the rides were long and very intense, so that certainly helped offset the “vacation diet”. Over the past week my diet has been ultra-clean, and I’ve been biking a lot and lifting hard. In fact, my scale weight this past Friday morning was 179.8 pounds, so I actually lost weight while I was off. I had a cheat meal on Friday night, so this morning’s stats are slightly off due to the water weight from that meal.

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)

Well, that water weight will no doubt be gone by the end of today: I’m off to hit the trails! Enjoy your Sunday!

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