2012 maintenance weekly progress report: week #8.
Week #8 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 0.2 pound loss since last week’s weight of 170.2 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 (as measured by the FatTrack PRO Digital Body Fat Caliper is 5.4%. That’s a -0.1% body fat change since last week’s body fat measurement of 5.5%, and a -0.3% 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 0.18 pounds of fat and lost 0.02 pounds of lean mass; since my cut ended I’ve lost a total of 0.60 pounds of fat and lost a total of 1.00 pound 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.]
Eight weeks into my maintenance program and I’ve not only managed to stay below 6% body fat, I’ve actually dropped a little fat again this week. My scale weight has also dropped for the third straight week. When I took my soft tape measurements this morning I noticed that my waist measurement was back down to just a hair over 30″ (I don’t round down, so my “official” measurement still reads 30.25″). Two weeks ago my waist was right at 30.25″, so there’s no question that I’ve lost a little fat over the past couple of weeks.
Of course all of these fluctuations are quite small: over the the past eight weeks I’ve remained between a high of 171.6 pounds/5.7% body fat and a low of 169.4 pounds/5% body fat. Somewhat ironically, the high of 171.6 pounds/5.7% body fat is where I ended my cut.
Over the past week my activity level has been very high: I’ve either mountain biked, trained with weights or done outdoor activities such as yard work every single day.
The number of miles I’ve been mountain biking lately is down significantly compared to some of the epic rides I used to go on, but the intensity level of all my rides has been off the charts. Thanks to Strava, I’m currently in the mode of constantly trying to better my times everywhere I ride.
My diet this week has been absolutely 100% clean. All my meals have been very healthy, and I’ve had no cheat meals or snacks at all this week. I think today, however, I am going to indulge a bit and have some popcorn. I think I can handle a few extra calories.
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)