2012 maintenance weekly progress report: week #25
Week #25 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 174.0 pounds. That’s a -1.2 pound change since last week’s weight of 175.2 pounds, and a 2.4 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 7.2%. That’s a -0.2% body fat change since last week’s body fat measurement of 7.4%, and a +1.5% 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 0.43 pounds of fat and lost 0.77 pounds of lean mass; since my cut ended I’ve gained a total of 2.75 pounds of fat and lost a total of 0.35 pounds of lean mass.
My tape measurements (as measured by the MyoTape) show that over the past week I’ve lost a quarter inch from my waist, while all other measurements remained the same. Since the end of my 2012 cut I’ve gained a half inch to my quads, a half inch to my hips and three quarters of an 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 stabilized and maintained at about 7.4% body fat for the past couple of months, but this week I actually lost some body fat. I certainly was not trying to lose fat, but that’s how it worked out. I can’t say I’m surprised: my diet has been ultra-clean (apart from one splurge meal) and my activity level has been fairly high. The lean mass loss is just water weight.
Last week I rode about 100 miles, most of which was mountain biking. This week I put in 24 miles on the mountain bike, and 43.5 miles on the indoor bike (including the 14 miles I’m doing this morning) for a total of 67.5 miles.
The 24 miles I put in on the mountain bike this week were not easy miles. Several new personal records were set, including a new PR yesterday on the “Legs of Stone” challenge (do as many Gravity Destroyer repeats as possible in less than an hour). I did 12 repeats, which ties my previous best, but I beat my best time yesterday completing 12 repeats in 59m37s (here’s the ride on Strava). Gravity Destroyer saw a lot of rain on Friday, and so yesterday there were a couple of very slick muddy spots on corners. The sketchy corners are sharp, and they precede climbs: being forced to take these corners slower than usual made those climbs much, much more difficult. Beating my best time under those conditions was not an easy task. When the trails are dry I should be able to shatter the PR I set yesterday.
When I finished the 12 repeats I was completely destroyed. It’s one hell of a tough ride if you give it your all: my average heart rate over the hour was 181 BPM, and on the last repeat my average heart rate was 189 BPM.
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: 41 BPM +1 BPM since March 18, 2012)
HRmax: 202 BPM (+6 BPM since March 18, 2012)
Heart Rate Reserve: 161 BPM (+4 BPM since March 18, 2012)
Heart Rate Recovery: 87 BPM
VO2 MAX (Uth—Sørensen—Overgaard—Pedersen equation): 73.90 ml/min/kg (+0.4 ml/min/kg since March 18, 2012)
My resting heart rate is down 1 BPM this week, which is not at all shocking considering how much cardio I’ve been doing. In fact, I expected it to be down to 40 BPM, or even 39 BPM. Maybe next week!
Well, even though I killed myself on that “Legs of Stone” challenge yesterday, I feel pretty refreshed this morning. That’s a good sign, because the last time I did that challenge I was really hurting the next day. I’d love to go ride again this morning, but some heavy rains are moving in as I type this. I’m going to go grab a 14 mile LISS session on the trainer, and treat it as a recovery ride.