2012 maintenance weekly progress report: week #6.
Week #6 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 170.6 pounds. That’s a 0.2 pound loss since last week’s weight of 170.8 pounds, and a 1.0 pound loss from my 2012 end-of-cut weight of 171.6 pounds.
My 7-point body fat reading this morning (as measured by the FatTrack PRO Digital Body Fat Caliper is 5.5%. That’s a 0.0% body fat change since last week’s body fat measurement of 5.5%, 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 lost 0.01 pounds of fat and lost 0.19 pounds of lean mass; since my cut ended I’ve lost a total of 0.40 pounds of fat and lost a total of 0.60 pounds of lean mass.
My tape measurements (as measured by the MyoTape) show that over the past week I’ve lost a quarter of an inch from my hips, while all other measurements have remained the same. Since the end of my 2012 cut I’ve lost a quarter inch 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.]
You may have noticed that the body fat caliper image and link have changed. That’s because Amazon is, once again, selling the actual digital body fat caliper that I’ve been using since March 2007 (the FatTrack PRO Digital Body Fat Caliper). I think the user review complaints about the set-up not being very intuitive and the display being sort of hard to read/antiquated are spot-on, but putting those issues aside this device has proven to be very consistent and reliable (I’ve been using mine regularly for more than 5 years with absolutely no issues). If you’re looking for an accurate 7-point digital caliper that does all the math for you, you might want to take a look at this one.
So this week my activity level was down due to the minor calf injury I sustained while mountain biking on Tuesday. Still, I kept busy with several outdoor projects (I’ll probably talk about some of those in tomorrow’s blog), upper body weight training and yesterday I was back on the mountain bike. My caloric intake was commensurate to my activity level, and also down slightly this week. The net result was a miniscule (.2 pound) scale weight loss and no change in body fat percentage. My diet this week was ultra-clean, with a single splurge meal on Friday night (cheese pizza with fresh tomatoes and herbs from our gardens).
Today I’m going to be doing yard work most of the day, and tonight I’m making a new grilled shrimp recipe. I have high hopes for this new dish, so if it meets my expectations you will see a new recipe posted early next week.
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)