Week #11 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 171.8 pounds. That’s a 0.8 pound gain since last week’s weight of 171.0 pounds, and a 0.2 pound gain to 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 6.2%. That’s a +0.4% body fat change since last week’s body fat measurement of 5.8%, and a +0.5% 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 0.73 pounds of fat and gained 0.07 pounds of lean mass; since my cut ended I’ve gained a total of 0.87 pounds of fat and lost a total of 0.67 pound of lean mass.
My tape measurements (as measured by the MyoTape) show a quarter inch gain to my waist, while all other measurements remain the same. Since the end of my 2012 cut I’ve gained a quarter inch to my quads and a half inch to my 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.
If you’d told me that eleven weeks into my maintenance program I’d still be in the low 6% body fat range and within two tenths of a pound of my end of cut weight, I wouldn’t have believed you. There was a little bit of fat gain this week, but I’m not concerned about it. That said, the point of these Sunday progress reports is to evaluate the cause for any changes, so let’s do that now.
Activity level was good, but not great. We had house guests on Monday and I did not exercise, it rained all day on Tuesday but I still did 45 minutes of fasted LISS on my recumbent bike, I went mountain biking on Wednesday, did another indoor 45 minute LISS session on Thursday (it’s been a rainy week), had a fantastic weight training workout on Friday and yesterday I did four hours of yard work.
No, the fat gain was a result of my diet last week. I had a splurge meal on Sunday (fajitas), a pizza and garlic bread cheat meal on Monday (Memorial day) and I had theater popcorn twice. The rest of the week my diet was clean, but two big splurge meals in a single week makes maintaining mid single digit body fat levels impossible (for me).
Like I said, I’m not concerned about the fat gain, but I also don’t want multiple cheat meals in a single week to become a habit. Also–and I’ve said this before but it bears repeating–body fat calipers are fairly accurate as home tests go, but their margin of error can still be up to +/- 2-3%. I believe my true body fat percentage is roughly ~1% higher than my caliper reports. In other words, I believe my actual body fat percentage right now is in the mid-to-low 7% range. I get very consistent results from my 7-point caliper tests, and the relative numbers are what’s important to me. I don’t care enough about my actual body fat percentage to go have it measured using hydrostatic, DXA or similar.
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)