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2011 maintenance weekly progress report: week #34

Sunday, December 4, 2011 by  
Filed under Daily Blog



Week #34 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 183.2 pounds. That’s a 0.4 pound loss since last week’s weight of 183.6 pounds, and a 9.6 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 0.0% 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 lost 0.04 pounds of fat and lost 0.36 pounds of lean mass; since my cut ended I’ve gained a total of 4.69 pounds of fat and gained a total of 4.91 pounds of lean mass.

My tape measurements (as measured by the MyoTape) show no changes this week. 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.

A fairly standard week of maintenance here; my activity level was down, however. My weight training workouts were not that great (just wasn’t feeling it in the gym), and I only rode twice. I have been feeling uncharacteristically lazy over the past couple of weeks. Not run down or sick, just sort of, well… lazy! Perhaps subconsciously I’m chilling a little bit before my cut starts in January. I forced myself to mountain bike yesterday, and I’m very glad that I did. I got in a solid 20 mile ride and enjoyed perhaps the most beautiful weather I’ve seen so far this year. Despite the relative lack of activity my weight is down almost a half pound from last Sunday. With the exception of a single splurge meal on Friday night (pizza), my diet was very clean all week long.

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)

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