2012 maintenance weekly progress report: week #26
Week #26 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 172.6 pounds. That’s a -1.4 pound change since last week’s weight of 174.0 pounds, and a 1.0 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 6.6%. That’s a -0.6% body fat change since last week’s body fat measurement of 7.2%, and a +0.9% 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 1.14 pounds of fat and lost 0.26 pounds of lean mass; since my cut ended I’ve gained a total of 1.61 pounds of fat and lost a total of 0.61 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 and a quarter of an inch from my hips while all other measurements remained the same. Since the end of my 2012 cut I’ve gained a half inch to my quads, a quarter inch to my hips and a half 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.
For the second week in a row I’ve lost fat. No, I’m not cutting right now and I’m not purposely trying to lose weight; this weight loss is simply the result of increased activity level this month combined with my usual clean, healthy diet. I’ve been riding more than ever lately, and I have not increased my caloric intake–at least not enough to fully compensate for the increased activity.
So far this month I’ve ridden 169 miles. Some of those miles were done on the indoor trainer (57.6 miles), but the majority of them were from mountain biking (111.4 miles). It’s no coincidence that since September 1st I’ve lost 2.6 pounds, dropped from 7.4% body fat to 6.6% body fat, lost a half-inch from my waist and lost a quarter-inch from my hips. I’m just fine with the fat loss, as this will give me some additional padding as I head into the holiday months.
As I mentioned in yesterday’s blog, my plan is to continue to ramp up both the miles and the intensity of my bike training. One thing is for sure: if this trend continues my usual winter cut (which starts in early January) will be the briefest cut ever!
Diet this week was extremely clean with one splurge meal.
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)