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2012 maintenance weekly progress report: week #9.

Sunday, May 20, 2012 by  
Filed under Daily Blog

EatSmart Precision Digital Bathroom Scale

EatSmart Precision Digital Bathroom Scale

Week #9 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 171.4 pounds. That’s a 1.4 pound gain since last week’s weight of 170.0 pounds, and a 0.2 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 5.8%. That’s a +0.4% body fat change since last week’s body fat measurement of 5.4%, and a +0.1% 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 0.76 pounds of fat and gained 0.64 pounds of lean mass; since my cut ended I’ve gained a total of 0.16 pounds of fat and lost a total of 0.36 pound of lean mass.

My tape measurements (as measured by the MyoTape) show that over the past week I’ve gained a quarter of an inch to my quads, waist and hips. Since the end of my 2012 cut I’ve gained a quarter inch to my quads and waist 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.]

Even though I’m still below the weight at which I ended my cut nine weeks ago, this past week was obviously the single worst maintenance week so far this year. I can’t say that I’m surprised. This past week was not a good one on several levels:

  • Lack of sleep. I barely slept last Sunday night, and on Monday I was useless. I felt a little better on Tuesday, but was far from 100%.
  • Stress. I was very stressed out over a number of things, especially some stuff going on at work. Stress is extremely unhealthy, and it increases cortisol production.
  • Poor diet. I ran out of my primary protein source (chicken breasts) and I ate processed turkey sandwiches (with cheese) on hamburger buns for lunch most of the week. Terrible. I also had salty chicken soup and a bunch of saltines on Monday when I was feeling bad from lack of sleep. I had one full-fledged cheat meal: pizza and garlic bread on Friday night.
  • Reduced physical activity. I went mountain biking on Wednesday, trained with weights on Friday and did yard work yesterday. That’s it. That is easily the least amount of physical activity I’ve done in a single week all year long.

None of the above are excuses: I’ve given an honest assessment of my week. The purpose of these weekly reports is so that I can examine what went right, what went wrong and then adjust if needed.

Over the next week I’ll be eating very clean, will (hopefully) not have any bad nights of sleep and I will get my activity level back up. The increased exercise should help me deal with work stress.

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)

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