2012 maintenance weekly progress report: week #7.
Week #7 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 0.4 pound loss since last week’s weight of 170.6 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 (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 0.02 pounds of fat and lost 0.38 pounds of lean mass; since my cut ended I’ve lost a total of 0.42 pounds of fat and lost a total of 0.98 pounds of lean mass.
My tape measurements (as measured by the MyoTape) show no changes over the past week. 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.]
A pretty standard week of maintenance–no changes to body fat or tape measurements. Yesterday it reached 91° (F) here in Orlando, and I was outside most of the day doing yard work. Despite drinking about 2 gallons of water, I’m still down 0.4 pounds this morning (as compared to last Sunday’s weight). Summer is definitely here in Orlando, it’s getting really hot now!
Diet was very clean again this week, with one splurge meal on Friday night.
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)