2012 maintenance weekly progress report: week #10.
Week #10 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 171.0 pounds. That’s a 0.4 pound loss since last week’s weight of 171.4 pounds, and a 0.6 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 5.8%. That’s a 0.0% body fat change since last week’s body fat measurement of 5.8%, 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 lost 0.02 pounds of fat and lost 0.38 pounds of lean mass; since my cut ended I’ve gained a total of 0.14 pounds of fat and lost a total of 0.74 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 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.
Week #9 of my maintenance program was not a good one, and last Sunday I committed to do better this week. I did. I ate one cheat meal on Tuesday evening (18th wedding anniversary meal), but apart from that my diet was very clean.
My activity level was still not quite as high as I would have liked it to have been, but I went mountain biking three times (Sunday, Tuesday and Thursday), trained with weights on Friday and yesterday I did 6 hours of very labor-intensive yard work.
The end result was basically no change to my body fat, and a small amount of lean mass loss. The lean mass loss is just water loss from all that yard work yesterday–it was hot!
Here are my cardiovascular statistics for this week (as measured by the Timex Ironman Heart Rate Monitor and the Garmin Edge 500 – Red Premium Bundle). For more information on these statistics, please check out my February 14, 2011 blog.
HRrest: 40 BPM
HRmax: 194 BPM (-2 BPM since March 18, 2012)
Heart Rate Reserve: 154 BPM (-3 BPM since March 18, 2012)
Heart Rate Recovery: 87 BPM
VO2 MAX (Uth—Sørensen—Overgaard—Pedersen equation): 72.75 ml/min/kg (-0.75 ml/min/kg since March 18, 2012)
I’ve lowered my official HRmax stat from 196 to 194. Part of the reason for this change is because I’m using a new device, the Garmin Edge 500 – Red Premium Bundle, to measure my maximum heart rate. When I rode with the Garmin on Thursday I rode very hard, and I’m sure I maxed my heart rate. The Garmin showed my maximum heart rate as 194 BPM. In fact, the last few times I rode with my Timex Ironman my heart rate never got above 194 BPM. It’s likely that my maximum heart rate has actually dropped, which is normal as we age. So with that in mind I’ve lowered my maximum heart rate. If the Garmin reports a higher maximum heart rate at some point, of course these stats will be updated to reflect that.
My resting heart rate is also up 1 BPM this morning. This could be a result of six hours of work in the heat yesterday, but I have to report the numbers I’m given!
The new HRrest and HRmax numbers have affected my Heart Rate Reserve and VO2 MAX scores, and they have been updated accordingly.
OK, time to clean the house. Lisa’s parent will be here in a few hours, and they are spending the next couple of days with us. Something tells me a splurge meal is on the horizon…