Week #15 of my 2012 maintenance program is complete, and it’s time for my weekly progress report. Note that I was on vacation the past two Sundays, so no stats were taken for week #13 and week #14.
My scale weight this morning (as measured by the EatSmart Precision Digital Bathroom Scale) is 173.2 pounds. That’s a 0.8 pound gain since week #12’s weight of 172.6 pounds, and a 1.6 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 7.0%. That’s a +0.8% body fat change since week #12’s body fat measurement of 6.2%, and a +1.3% 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 three weeks I’ve gained 1.43 pounds of fat and lost 0.63 pounds of lean mass; since my cut ended I’ve gained a total of 2.34 pounds of fat and lost a total of 0.74 pounds of lean mass.
My tape measurements (as measured by the MyoTape) show that over the past three weeks there has been a quarter inch gain to my waist and a quarter inch gain to my hips. Since the end of my 2012 cut I’ve gained a quarter inch to my quads, a quarter inch to my hips and three quarters of an 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.
Very cool, that’s not nearly as bad as I suspected! Recall that when I returned from vacation this past Monday I talked about how poor my diet was, and how little physical activity I did during the nine days I was off (that blog can be found here). I weighed myself on the Monday morning following my vacation, and my scale weight was 177.2 pounds–about a 5 pound gain. I decided to do a little post-vacation mini boot camp to sort of whip myself back into shape. While fat loss was not a specific goal, I was hoping that by eating 100% clean and doing physical activity every single day some of that vacation “damage” would be mitigated.
My diet was perfect over the past week, and I was also very active. My mountain bike was out of commission thanks to a bent rim, but I put in 51 miles on the recumbent bike. I will be doing another ~13 miles this morning, and that will put my total for this week right at 64 miles. I also had two great weight training workouts, and did a total of more than 10 hours of yard work. Definitely a lot of physical activity.
So a 1.43 pound fat gain over the past three weeks is perfectly fine with me. Actually I’m surprised it wasn’t more, simply because I was in the low 6% body fat range and maintaining that usually requires a fairly strict diet. I figured with all the junk food I ate on my vacation I would have been somewhere closer to 8% body fat this morning. I sure never thought I’d still be below 8% body fat almost 4 months after ending my cut!
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)
Last, but certainly not least, Mastover is holding a rare 15% sale all this month! Every single one of Mastover’s customized training and nutrition programs have been discounted 15% off his already low rates. Check out the full details here.
Remember, you can always find any currently running sales, specials, events and promotions in the Current Promotions section of this site (located in the gray sub-navigation bar, above).