2012 maintenance weekly progress report: week #4.

Week #4 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 170.2 pounds. That’s a 0.2 pound grain since last week’s weight of 170.0 pounds, and a 1.4 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 0.0% body fat change since last week’s body fat measurement of 5.1%, 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 0.01 pounds of fat and gained 0.19 pounds of lean mass; since my cut ended I’ve lost a total of 1.10 pounds of fat and lost a total of 0.30 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.]

I’ve still not added any fat over the past couple of weeks, which is a little surprising since I’m still hovering around 5% body fat. I had one splurge meal over the past week–pizza on Friday night–but apart from that I ate clean all week long once again. In the four weeks since my cut ended I’ve only had two splurge meals, and I’ve been very active with weight training, mountain biking, yard work and other projects around the house. I spent all day working outside yesterday, and today I think I’m just going to relax and take a break… or go mountain biking.

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)