2012 maintenance weekly progress report: week #18
Week #18 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 174.8 pounds. That’s a 2.2 pound loss since last week’s weight of 177.0 pounds, and a 3.2 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 7.4%. That’s a -0.1% body fat change since last week’s body fat measurement of 7.5%, and a +1.7% 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 lost 0.34 pounds of fat and lost 1.86 pounds of lean mass; since my cut ended I’ve gained a total of 3.16 pounds of fat and gained a total of 0.04 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 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 took my weekly measurements yesterday morning because I knew we were all going out for a big splurge meal last night. I don’t like my weekly measurements to be artificially inflated by water weight from a cheat meal the night prior, so until last night I’ve avoided Saturday night splurges so far this year.
Actually last Sunday I was still holding water from last week’s free meal, which was pizza on Friday night. The loss of that water weight is the reason for most of the 2.2 pound scale weight loss this week. In case you’re wondering, that 2 pounds of water is right back on me this morning after gorging myself on fajitas and corn chips last night! Man, that was one heck of a tasty meal.
Apart from last night’s meal my diet has been ultra-clean this week (with the possible exception of a little bacon crumbled over my maple and rosemary chicken). I didn’t get to mountain bike as many miles as I usually do, but I still got a couple of great rides in. I also did an indoor 13.4 mile cardio workout, had an excellent weight training workout on Friday and did about 5 hours of yard work in brutal heat.
So 18 weeks into my 2012 maintenance program and I’m only a little over 3 pounds heavier than I was when I ended my cut back in March. I’m very happy with that–especially because I’ve not restricted myself in any way. I ended my cut at 5.7% body fat, and right now I’m at 7.4% body fat. It’s interesting to note that at my weight and body fat percentage, a little over three pounds of fat is all that separates 7.4% from 5.7% body fat.
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)
We’ve got family visiting, and I hear everyone getting up now. Today is movie day!