2012 maintenance weekly progress report: week #17
Week #17 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 177.0 pounds. That’s a 1.2 pound gain since last week’s weight of 175.8 pounds, and a 5.4 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 7.5%. That’s a +0.3% body fat change since last week’s body fat measurement of 7.2%, and a +1.8% 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 0.62 pounds of fat and gained 0.58 pounds of lean mass; since my cut ended I’ve gained a total of 3.5 pounds of fat and gained a total of 1.9 pounds of lean mass.
My tape measurements (as measured by the MyoTape) show a quarter inch gain to each my quads, hips and waist while all other measurements have remained the same. Since the end of my 2012 cut I’ve gained a half inch to my quads, a half inch to my hips and one 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.
I’m definitely still holding water from Friday night’s cheat meal (pizza), but I also added a little fat this week. My diet over the past week was very clean, but I did have two cheat meals.
My activity level was fairly high: 3 mountain biking rides, a heavy upper body weight training workout and about 6 hours of yard work. I’m also planning to get another ~13 miles in this morning on the recumbent bike. I really only took one day completely off from exercise over the past week.
Like I said last Sunday, over the next couple of weeks it’s likely I’ll continue to inch my way back to 8% body fat or so. I should be able to maintain between 8% and 9% body fat without restricting my diet.
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)