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2011 maintenance weekly progress report: week #35

Sunday, December 11, 2011 by  
Filed under Daily Blog

Slim Guide Skin Fold Caliper

Slim Guide Skin Fold Caliper

Week #35 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 183.8 pounds. That’s a 0.6 pound gain since last week’s weight of 183.2 pounds, and a 10.2 pound gain from my end-of-cut weight of 173.6 pounds.

My 7-point body fat reading this morning is 9.3% (the digital caliper I use is no longer sold, but this manual caliper will do fine if you need one). That’s a +0.2% body fat change since last week and a +2.4% 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 0.42 pounds of fat and gained 0.18 pounds of lean mass; since my cut ended I’ve gained a total of 5.11 pounds of fat and gained a total of 5.09 pounds of lean mass.

My tape measurements (as measured by the MyoTape) show that I’ve added a quarter inch to my waist, hips and quads this week. Since the end of my 2011 cut I’ve gained 1.5 inches to my waist, 1 inch to my hips and 1/2 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.

I’m not surprised by this week’s stats at all. Can you tell the end of the year is fast approaching? 🙂 My diet was very clean until Thursday night. And Friday night. And Saturday night. Actually Friday and Saturday night I didn’t have full-blown cheat meals for dinner, but I can’t say the meals were that healthy, either. My weight training workouts this past week were excellent, but I didn’t do a whole lot of mountain biking or other cardio. Yesterday I sat on my butt all day long playing Xbox and watching movies, which is something I’ve not done in a long, long time. I needed a day like that. I think all of this is OK. Right now I’m sort of rewarding myself for staying under 10% body fat all year long, and I’m also keenly aware that my ultra-strict cut is just around the bend. The next couple of weeks are going to be my last chance to indulge for a few months, so I might as well get it out of my system.

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: 43 BPM (-5 BPM since Feb 14, 2011)
HRmax: 196 BPM (+3 BPM since Feb 14, 2011)
Heart Rate Reserve: 153 BPM (+7 BPM since Feb 14, 2011)
Heart Rate Recovery: 76 BPM (+12 BPM since Feb 14, 2011)
VO2 MAX (Uth—Sørensen—Overgaard—Pedersen equation): 68.37 ml/min/kg (up from 62.93 ml/min/kg on Feb 14, 2011)

John Stone Fitness Comments

5 Responses to “2011 maintenance weekly progress report: week #35”
  1. Did I miss the goals for the upcoming cut? I decided to do a pre-xmas cut, then take a week off before starting P90X2 on Jan 2. I set my goal at 175 for April but I hope to exceed that and be low 170 for MTB season, I’m sitting at 187 right now, hope to start the cut at 185. if I get below 178 that will be the lightest I’ve been in 29 years!

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  2. Yeah, I thought I did but I couldn’t remember what they were. Memory is the first thing that goes right? Looks like I forgot what I stated my goal was! CRAP! Looks like 170 it is!

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      • DOUBLE CRAP! I hit the wall at 178/ 9%BF but I am starting my cut this year 8-10 lbs lighter then the past two years which I am hoping will help tremendously. I’ve been dieting for about a month now and have dropped 5 lbs with a cheat meal and beer on saturday nights. I’m planning on dropping that come january. Hitting the diet has been relatively easy for some reason so far.

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