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2012 maintenance weekly progress report: week #24

Sunday, September 2, 2012 by  
Filed under Daily Blog

September
2
2012
EatSmart Precision Digital Bathroom Scale

EatSmart Precision Digital Bathroom Scale

Week #24 of my 2012 maintenance program is complete, and it’s time for my weekly progress report. Note that I was off last Sunday, and so these stats will be compared to Week #22.

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 Week #22’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 Week #22’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 two weeks 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 two weeks. 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.

Well, how about that! After the week I took off when Loki got sick (during which I did not exercise and ate a very poor diet) I was up to a little over 180 pounds on Monday morning. This past week I worked hard, trained every single day and I ate ultra-clean. That work paid off: this morning my weight is right back down to 175 pounds, my body fat reading is exactly the same as it was two weeks ago (7.4%), and none of my soft tape measurements have changed!

Over the past week I rode 42.3 miles on the indoor trainer, and (so far) 13.7 miles on the trails. I’m doing another 42 miles on the trails today, which will bring my weekly total to about 100 miles, the majority from mountain biking. I also did about 4 hours of yard work yesterday. I did no weight training this week.

As mentioned above, my diet was ultra-clean this week. No cheat meals or snacks.

Overall my cardio and stamina still feels a little off, but much better than it was a week ago. I’m going to get one hell of a workout today: Mike and I are heading to Santos to do the 42 mile IMBA Epic ride. I’ve been looking forward to this all week!

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)

OK, I need to get going, we’re getting a really early start. Have a great day!

John Stone Fitness Comments

2 Responses to “2012 maintenance weekly progress report: week #24”
  1. nice work John. I often stuggle with getting back on track after hitting an obstacle. Binges that last for weeks often follow. Maybe one day you can tell us how the mental ‘get back on the horse’ process works for you.

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    • Thanks very much, mv.

      You know, for me it’s just a matter of wanting to feel great. I really disliked how I felt at the end of the ~12 days of no exercise and a poor diet, and I was dying to get back to doing those things that make me feel good. Maybe part of it is my love for mountain biking, and wanting to be in good shape to do that, but it’s also because I want to feel good every single day. Did the unhealthy thing, didn’t like it. Won’t ever go back.

      Honestly, I wish I could provide some magic advice, but that’s really all it was for me.

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