2012 maintenance weekly progress report: week #3.
Week #3 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 170.0 pounds. That’s a 0.6 pound grain since last week’s weight of 169.4 pounds, and a 1.6 pound loss from my 2012 end-of-cut weight of 171.6 pounds.
My 7-point body fat reading this morning is 5.1% (the digital caliper I use is no longer sold, but this manual caliper will do fine if you need one). That’s a +0.1% body fat change since last week’s body fat measurement of 5.0%, and a -0.6% 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 gained 0.2 pounds of fat and gained 0.4 pounds of lean mass; since my cut ended I’ve lost a total of 1.11 pounds of fat and lost a total of 0.59 pounds of lean mass.
My tape measurements (as measured by the MyoTape) show no changes since last week. 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.]
Looks like my weight and measurements have finally started to stabilize! This past week was literally the first week in 2012 during which I did not lose fat. A week ago (Sunday night) I had my first big splurge meal since my cut ended, but the rest of the week I ate very clean. My activity level was down over this past week, as I’ve barely been on my mountain bike at all. I have a feeling that if I’d biked as much as I do in a typical week, I’d probably be looking at another scale weight reduction this morning. Next week I plan to bike quite a bit, and so I’m going to need to increase my calories even more. I love how I just used the word “need” there; it’s not like eating more food is difficult.
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)