2012 maintenance weekly progress report: week #12.
Week #12 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 172.4 pounds. That’s a 0.6 pound gain since last week’s weight of 171.8 pounds, and a 0.8 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 0.0% body fat change since last week’s body fat measurement of 6.2%, 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 0.04 pounds of fat and gained 0.56 pounds of lean mass; since my cut ended I’ve gained a total of 0.91 pounds of fat and lost a total of 0.11 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 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.
Not a bad week at all. No changes to my tape measurements, and essentially no fat gain. The scale weight gain of 0.6 pounds is lean mass, in this case water.
My activity level was way down last week. It rained almost all day every day, so I was only able to get in one mountain bike ride (it was a great one, see New PR/KOM; My first Florida Black Bear encounter!), one weight training session and yesterday I did 5 hours of yard work. Pretty weak.
My diet is what saved me from the reduced physical activity. One splurge meal, and the rest of the week I ate ultra-clean.
After 12 weeks of maintenance I’ve put on less than 1 pound of fat, I’ve not lost any appreciable lean mass (-0.11 pounds) and my body fat percentage is still in the low 6% range. I’m happy with that.
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)