2012 maintenance weekly progress report: week #2.
Week #2 of my 2012 maintenance program is complete, and it’s time for my weekly progress report.
My scale weight this morning (as measured by the EatSmart Precision Digital Bathroom Scale) is 169.4 pounds. That’s a 1.6 pound loss since last week’s weight of 171.0 pounds, and a 2.2 pound loss from my 2012 end-of-cut weight of 171.6 pounds.
My 7-point body fat reading this morning is 5.0% (the digital caliper I use is no longer sold, but this manual caliper will do fine if you need one). That’s a -0.4% body fat change since last week and a -0.7% 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 0.76 pounds of fat and lost 0.84 pounds of lean mass; since my cut ended I’ve lost a total of 1.31 pounds of fat and lost a total of 0.89 pounds of lean mass.
My tape measurements (as measured by the MyoTape) show that I’ve lost a quarter inch from my hips, a quarter inch from my waist and a quarter inch from my thighs. Since the end of my 2012 cut I’ve lost .5 inches from my hips, .25 inches from my waist and .25 inches from my thighs 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.]
OK, I think it’s about time to wrap my 2012 cut up! Oh, wait… I was supposed to do that two weeks ago. Seriously, I need to increase my calories even more than I already have because I’m still losing weight. Don’t get me wrong, I feel great, but I need to put the brakes on the fat loss before I start losing muscle.
I did a lot of mountain biking last week, and that burned a lot of calories. My energy was definitely there, so that’s good. I’m returning to weight training tomorrow, and that will probably inspire some larger meals.
From a total calorie consumption standpoint, yesterday was an especially light day for me. Lisa and I were out all day long, and I had to eat protein bars for most of my meals.
Tonight will be my very first full-on splurge meal since my cut ended two weeks ago! I’m going out to eat with family members who are visiting from out of town, and I think it’s safe to say I’ll be eating a lot of food. I’ve more than earned it, yeah?
One interesting note: my waist measurement this morning is 30″, and that’s a new record for me. I’ve had my waist as low as 30.25″ a few times over the past 10 years, but never below that mark. Of course 5% body fat is also a record low for me.
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)