2012 maintenance weekly progress report: week #19
Week #19 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 0.0 pound change since last week’s weight of 174.8 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 0.0% body fat change since last week’s body fat measurement of 7.4%, 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 0.0 pounds of fat and lost 0.0 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 believe this is the very first maintenance week in which there were absolutely no changes to my scale weight, body fat and soft tape measurements.
My diet was very clean this week, and I did not indulge in any splurge meals (yet).
My activity level was moderate: two relatively short–but very intense–mountain bike rides resulting in several new personal records and King Of the Mountain awards (details here and here), an excellent high intensity weight training session and about 5-6 hours of yard work. Today I’m either going to tackle some more outdoor projects or get a ride in. I want to ride, but I really need to get these projects done and today is my last change to do that until next weekend. Either way I’ll be outside and active.
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)