2012 maintenance weekly progress report: week #20
Week #20 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 175.0 pounds. That’s a +0.2 pound change since last week’s weight of 174.8 pounds, and a 3.4 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 7.4%. 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 gained 0.01 pounds of fat and gained 0.19 pounds of lean mass; since my cut ended I’ve gained a total of 3.17 pounds of fat and gained a total of 0.23 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.
This is the third week in a row that all my various stats have remained virtually identical. In fact, the only change to any of my stats over the past three weeks (scale weight, soft tape measurements, body fat readings) was a little lean mass gain (+0.19 pounds), which is just normal water weight fluctuation.
My diet over the past week was very clean, with the exception of one cheat meal (homemade pizza with fresh tomato, basil, garlic and rosemary).
Like last week, my activity level this week was moderate. I went on two mountain bike rides: one was a killer workout doing Gravity Destroyer repeats, and on the other I nailed down a satisfying new personal record and King Of the Mountain crown. I also performed another high intensity weight training session and 5 hours of yard work.
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)