Week #22 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 175.2 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 lost 0.01 pounds of fat and lost 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 fifth week in a row that all my various stats have remained virtually identical. As I mentioned last week, around 8% body fat is the “sweet spot” for me when it comes to maintaining without being ultra-strict.
My diet over the past week was clean, with the exception of one cheat meal. This is the third week in a row I’ve had home baked pizza, so I guess I’ve been in the mood for that! I’ve had a bit of craving for barbecue and a beer lately, so hopefully I’ll get to indulge in that sometime soon. I’ve only had barbecue once or twice this year, and I’ve also only had a grand total of 4 beers all year long. Some pork barbecue along with a frosty Guinness extra stout would sure go down nice after the week I’ve had…
My activity level this week was low. In fact, this has been the least active week for me so far this year. I went on two mountain bike rides this week, and that’s it. Loki falling seriously ill on Thursday night killed my Friday weight training session, and yesterday I spent all day with Loki and didn’t do the yard work. I’m going to try to get outside today and get the yard work done. Even with the reduced activity, my weight, stats and measurements all remained stable thanks to 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: 42 BPM +2 BPM since March 18, 2012)
HRmax: 202 BPM (+6 BPM since March 18, 2012)
Heart Rate Reserve: 160 BPM (+4 BPM since March 18, 2012)
Heart Rate Recovery: 87 BPM
VO2 MAX (Uth—Sørensen—Overgaard—Pedersen equation): 72.14 ml/min/kg (-1.36 ml/min/kg since March 18, 2012)
Hrm, my resting heart rate is up 2 BPM this morning. Stress? Possibly, but in general my cardio has felt off the past couple weeks. I’ll touch on that subject early next week.