2012 maintenance weekly progress report: week #21
Week #21 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 175.2 pounds. That’s a +0.2 pound change since last week’s weight of 175.0 pounds, and a 3.6 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 3.18 pounds of fat and gained a total of 0.42 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 forth week in a row that all my various stats have remained virtually identical. I figured I would stabilize somewhere around 8% body fat, and so I have. Maintaining my body fat at around 8% is almost effortless for me. That’s not to say I can eat junk food and sit around doing nothing: the reason it’s “effortless” is because my diet–by choice–is 95% clean all week long, and I do some form of exercise almost every single day. Maintaining 5% or 6% body fat is, for me, not possible without total dietary restriction, and that’s not a very enjoyable way to live.
My diet over the past week was very clean, with the exception of one cheat meal. Once again this week’s splurge meal was homemade pizza with fresh tomato, basil, garlic and rosemary. I also added some crispy Applewood bacon this time around, which made a perfect pizza even more perfecter.
I’d classify my activity level this week as “moderate to high”. I went on three mountain bike rides: the first was a trip to Soldiers Creek for some fun and moderately technical riding; the next day I went to Mt. Dora to take part in Mike Simmons’ “Legs of ‘Stone’ Challenge”; finally, yesterday I went back to Mt. Dora for a straight up fun ride. Today I’ll be doing my upper body workout, which I skipped on Friday so I could do the yard work (that took about 4 hours).
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)