Week #33 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 183.6 pounds. That’s a 0.8 pound gain since last week’s weight of 182.8 pounds, and a 10 pound gain from my end-of-cut weight of 173.6 pounds.
My 7-point body fat reading this morning is 9.1% (the digital caliper I use is no longer sold, but this manual caliper will do fine if you need one). That’s a 0.3% body fat change since last week and a +2.2% 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 change was fat, and how much was lean mass (note: JSF BodyShop™ makes these calculations for you automatically). Over the past week I’ve gained 0.62 pounds of fat and gained 0.18 pounds of lean mass; since my cut ended I’ve gained a total of 4.73 pounds of fat and gained a total of 5.27 pounds of lean mass.
My tape measurements (as measured by the MyoTape) show that I’ve gained a quarter inch to my waist, while all other measurements remained the same. Since the end of my 2011 cut I’ve gained 1.25 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.
Looks like the Thanksgiving fat gain for this year is just a tad over a half pound. Considering the amount of food I ate on Thursday, Friday and–to a lesser extent–Saturday, I’m OK with this. At 9.1% body fat I’ve still got a little wiggle room for Christmas and New Year’s celebrations. Even if I do wind up a little over 10% body fat at the end of the year (and I don’t think I will), this is by far the longest I’ve been able to maintain single digit body fat percentages without counting calories. When I start my pre-summer cut in January, I’m going to be about 2-3 months ahead of where I typically am when I start cutting. That’s a pretty awesome feeling.
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: 42 BPM (-6 BPM since Feb 14, 2011)
HRmax: 196 BPM (+3 BPM since Feb 14, 2011)
Heart Rate Reserve: 154 BPM (+8 BPM since Feb 14, 2011)
Heart Rate Recovery: 76 BPM (+12 BPM since Feb 14, 2011)
VO2 MAX (Uth—Sørensen—Overgaard—Pedersen equation): 70 ml/min/kg (up from 62.93 ml/min/kg on Feb 14, 2011)