2012 maintenance weekly progress report: week #16
Week #16 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 175.8 pounds. That’s a 2.6 pound gain since last week’s weight of 173.2 pounds, and a 4.2 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 7.2%. That’s a +0.2% body fat change since last week’s body fat measurement of 7.0%, and a +1.5% 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 0.54 pounds of fat and gained 2.06 pounds of lean mass; since my cut ended I’ve gained a total of 2.88 pounds of fat and gained a total of 1.32 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, 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.
That’s quite a scale weight change over last Sunday’s weight! Actually last Sunday I was very “dry”, while this Sunday my body’s water stores seem to be around normal (I may still be holding a little water from Friday night’s splurge meal). Sure enough, my body fat reading only shows a very slight increase to 7.2%, and my tape measurements have not changed at all since last week.
My diet was mostly very clean over the past week, but I did have two splurge meals.
My activity level over the past week was good: two indoor training session on the recumbent bike, two mountain biking rides, one weight training workout and about 5 hours of yard work.
The slight increase in scale weight doesn’t seem to be affecting my performance on the bike: I set a total of three new personal records this week! You can read about the new PRs in my July 4, 2012 blog and my July 6, 2012 blog. I’m feeling really good on the bike.
I have a feeling that over the next couple of weeks I’ll level out at around 8% body fat. Sustaining 8% body fat is not really difficult for me so long as I keep my physical activity level up (which I will). I enjoy eating clean the vast majority of the time, but at 8% body fat I can still relax my diet and indulge when the mood strikes without any negative impact.
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: 202 BPM (+6 BPM since March 18, 2012)
Heart Rate Reserve: 162 BPM (+5 BPM since March 18, 2012)
Heart Rate Recovery: 87 BPM
VO2 MAX (Uth—Sørensen—Overgaard—Pedersen equation): 75.75 ml/min/kg (+2.25 ml/min/kg since March 18, 2012)
Another big milestone was reached this week, and this one was in the cardiovascular department. While setting one of my new personal records I reached a heart rate of 202 BPM! Over the past 10 years the absolute highest my heart rate has ever been was 196 BPM, so the 6 BPM increase is significant. You can read more about why I think so in my July 6, 2012 blog.