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2012 maintenance weekly progress report: week #1

Sunday, March 25, 2012 by  
Filed under Daily Blog

March
25
2012
EatSmart Precision Digital Bathroom Scale

EatSmart Precision Digital Bathroom Scale

Even though I’m still on vacation until tomorrow, I wanted to get the first of my 2012 weekly maintenance progress reports posted.

Week #1 of my 2012 maintenance program is complete, and it’s time for my weekly progress report. I’ll be talking about my 2012 maintenance goals in tomorrow’s blog.

My scale weight this morning (as measured by the EatSmart Precision Digital Bathroom Scale) is 171.0 pounds. That’s a 0.6 pound loss since last week’s weight of 171.6 pounds, and a 0.6 pound loss from my 2012 end-of-cut weight of 171.6 pounds.

My 7-point body fat reading this morning is 5.4% (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 -0.3% change from my body fat reading at the end of my 2012 cut, which was 5.7%.

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 0.55 pounds of fat and lost 0.05 pounds of lean mass; since my cut ended I’ve lost a total of 0.55 pounds of fat and lost a total of 0.05 pounds of lean mass.

My tape measurements (as measured by the MyoTape) show that I’ve lost a quarter inch from my hips. Since the end of my 2012 cut I’ve lost .25 inches from my hips, 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.]

Apparently someone forgot to tell me that my cut ended a week ago. 🙂 I lost a little more than a half pound of scale weight this week, all of which was fat. My hip measurement went down a quarter of an inch, and my thigh and waist measurements showed small reductions as well (but not a complete quarter of an inch).

So, why did I lose more fat this week (and I’m certainly not complaining)? Well, I have been slowly increasing my daily caloric intake but I still have not had a splurge meal. The closest thing to a splurge meal that I’ve had this week is movie theater popcorn (twice) and a little chocolate. All of my meals over the past week have been extremely healthy. I simply have not had the desire for a full-blown junk food meal (yet). Adding to that, I was very active over my entire vacation. I went mountain biking almost every day, and on the days that I didn’t ride I worked outside. In other words, I burned a whole lot of calories. I’ll continue to slowly increase my calories over the next week.

Here are my cardiovascular statistics for this week (as measured by the Timex Ironman Heart Rate Monitor). For more information on these statistics, please check out my February 14, 2011 blog.

HRrest: 39 BPM (-1 BPM since March 18, 2012)
HRmax: 196 BPM
Heart Rate Reserve: 157 BPM (+1 BPM since March 18, 2012)
Heart Rate Recovery: 87 BPM
VO2 MAX (Uth—Sørensen—Overgaard—Pedersen equation): 75.38 ml/min/kg (+1.88 ml/min/kg since March 18, 2012)

My resting heart rate dropped a beat this week, putting it into the 30s once again. I was very happy to see that, as the only time my resting heart rate drops into the 30s is when I’m in phenomenal cardio shape.

I’ll talk more about what I did on my vacation and my goals for this year in tomorrow’s blog. Have a great day!

John Stone Fitness Comments

2 Responses to “2012 maintenance weekly progress report: week #1”
  1. Do you notice when you splurge or have something that you haven’t had in a long time (movie theater popcorn)your digestive tract says “what the hell?” Even thou the cheat meal sounds great and I can’t wait to have it I always seem to pay the price with stomach cramps, bloat the following day etc when I have those first couple “bad” meals…It almost doesn’t seem worth it knowing I’m going to feel like crap after (although it usually doesn’t stop me 🙂

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    • I can’t say that I do. That’s not to say that I don’t feel bloated after a big splurge meal (I do), but water retention is the extent of it–with the occasional exception of a poor night of sleep (hot, thirsty) after a particularly heavy cheat meal.

      The popcorn I ate this past week didn’t phase me a bit. I didn’t even hold water, which I found surprising.

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