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2011 maintenance weekly progress report: week #32

Sunday, November 20, 2011 by  
Filed under Daily Blog

November
20
2011
Timex Ironman Heart Rate Monitor

Timex Ironman Heart Rate Monitor

Week #32 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 182.8 pounds. That’s a 0.4 pound loss since last week’s weight of 183.2 pounds, and a 9.2 pound gain from my end-of-cut weight of 173.6 pounds.

My 7-point body fat reading this morning is 8.8% (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 +1.9% 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 0.03 pounds of fat and lost 0.37 pounds of lean mass; since my cut ended I’ve gained a total of 4.11 pounds of fat and gained a total of 5.09 pounds of lean mass.

My tape measurements (as measured by the MyoTape) show no changes over the past week. Since the end of my 2011 cut I’ve gained 1 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.

No real changes this week, just some lean mass loss (water weight) as compared to last week. My diet was excellent this week, with just one splurge meal this past Friday night. In just six weeks (Monday, January 2, 2012) I’ll be starting my 2012 cut! With just six weeks left to go, I’m feeling very positive that I’ll meet this year’s goal of staying below 10% body fat. This is the first year since my initial transformation back in 2003 that I’ve been successful in maintaining single digit body fat levels for this length of time. I feel like I’ve finally got a handle on the whole balance thing, and that’s a big deal for an “all or nothing” type guy like me.

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: 41 BPM (-7 BPM since Feb 14, 2011)
HRmax: 196 BPM (+3 BPM since Feb 14, 2011)
Heart Rate Reserve: 155 BPM (+8 BPM since Feb 14, 2011)
Heart Rate Recovery: 79 BPM (+15 BPM since Feb 14, 2011)
VO2 MAX (Uth—Sørensen—Overgaard—Pedersen equation): 71.71 ml/min/kg (up from 62.93 ml/min/kg on Feb 14, 2011)

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