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2012 maintenance weekly progress report: week #5.

Sunday, April 22, 2012 by  
Filed under Daily Blog



Week #5 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 170.8 pounds. That’s a 0.6 pound gain since last week’s weight of 170.2 pounds, and a 0.8 pound loss from my 2012 end-of-cut weight of 171.6 pounds.

My 7-point body fat reading this morning is 5.5% (the digital caliper I use is no longer sold, but this manual caliper will do fine if you need one). That’s a +0.4% body fat change since last week’s body fat measurement of 5.1%, and a -0.2% 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 0.71 pounds of fat and lost 0.11 pounds of lean mass; since my cut ended I’ve lost a total of 0.39 pounds of fat and lost a total of 0.41 pounds of lean mass.

My tape measurements (as measured by the MyoTape) show that I’ve added a quarter of an inch to my hips, a quarter of an inch to my waist and a quarter of an inch to my quads. All my current measurements are the same as they were at the end of my 2012 cut.

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’m finally gaining a little weight! I’m actually happy about that: since my cut ended I’ve continued to eat more food from one week to the next, but for a while there I was still losing weight. My weight finally stabilized during maintenance weeks #3 and #4, and this week I can see that I’m eating about the right number of calories for my activity level. Again, there’s no way I’m going to maintain in the 5% body fat range all summer. I’ll probably slowly add fat over the next month or two and will stabilize between 7%-8% body fat, which I’ll maintain for the rest of the year.

This past week I was extraordinary active: I went mountain biking four days in a row, I weight trained on Friday and I spent most of yesterday doing yard work. I ate a lot of food this week (all that activity made me very hungry), but my diet was clean (no splurge meals at all). I was sort of craving pizza on Thursday night, but I decided to pass because I knew that I was going to be going out to dinner tonight.

My measurements are also now back to where they were when I ended my cut at 5.7% body fat.

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)

John Stone Fitness Comments

One Response to “2012 maintenance weekly progress report: week #5.”
  1. Hey John,

    Interested to see that your HR gets up to 196BPM…man that seems high!
    When I punch in my details on the cross trainer before I get into it (40yr – 96kg)…alarms go off saying High HR alert around 170ish from memmory). An update from my last post is that I have been training hard last 3 months, basic weights for 20-30minsmins plus 30mins cardio (bike/Cross and run or mix around). Dropped about 12kg, I think thats 26.4pounds). I am about to start moving into intermediate level weight training and will be going through your journal to see how I can split my days – back/bi’s, chest/tris etc..). Havent thought much more than that. Congrats on the weight gain, interesting to see you kept losing for a while after changing your schedule. Keep up the great work mate

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