2011 maintenance weekly progress report: week #36
Week #36 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: This will be my final weekly maintenance progress report of 2011, as I’m taking the last week of December off!
My scale weight this morning (as measured by the EatSmart Precision Digital Bathroom Scale) is 185.2 pounds. That’s a 1.4 pound gain since last week’s weight of 183.8 pounds, and a 11.6 pound gain from my end-of-cut weight of 173.6 pounds.
My 7-point body fat reading this morning is 9.5% (the digital caliper I use is no longer sold, but this manual caliper will do fine if you need one). That’s a +0.2% body fat change since last week and a +2.6% 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 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 0.5 pounds of fat and gained 0.9 pounds of lean mass; since my cut ended I’ve gained a total of 5.61 pounds of fat and gained a total of 5.99 pounds of lean mass.
My tape measurements (as measured by the MyoTape) show that I’ve added a quarter inch to my waist. Since the end of my 2011 cut I’ve gained 1.75 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 ate very clean all week long, but I had two splurge meals: pizza on Friday night, and I grilled a burger last night. Some of this week’s weight gain was fat, but most of it is water weight from those two cheat meals. I was feeling a little run down over much of the past week, likely a minor bug, and so I didn’t do much riding at all. I did, however, get all my weight training workouts in.
I can’t believe this is my final weekly maintenance progress report of 2011! I’m very happy with how I maintained over the past 36 weeks. I enjoyed myself, didn’t count calories, ate clean the vast majority of the time but enjoyed a cheat meal whenever I was craving one, tried lots of new recipes, had some excellent weight training workouts and stayed very active. In just two weeks time I’ll be starting my pre-spring cut, and this will be the lowest starting body fat percentage of any cut I’ve done before. I’m sure I’ll add a little more fat over the final two weeks of 2011 (last chance to eat some of my favorite cheat foods for a few months), but as far as I’m concerned I reached my goal for this year. Last year at the end of my maintenance program I was 203.2 pounds and 15.9% body fat. I suspect I’ll be starting this year’s cut (January 2, 2012) right around 187 pounds and 10% body fat. That 16 pound difference translates to roughly two fewer months of dieting. Nice.
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)