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2012 maintenance weekly progress report: week #27

Sunday, September 23, 2012 by  
Filed under Daily Blog

EatSmart Precision Digital Bathroom Scale

EatSmart Precision Digital Bathroom Scale

Week #27 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 173.0 pounds. That’s a +0.4 pound change since last week’s weight of 172.6 pounds, and a 1.4 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 6.6%. That’s a 0.0% body fat change since last week’s body fat measurement of 6.6%, 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 gained 0.03 pounds of fat and gained 0.37 pounds of lean mass; since my cut ended I’ve gained a total of 1.64 pounds of fat and lost a total of 0.24 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 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.

OK, a fairly standard week of maintenance. My activity level was moderately high: I rode every single day except one, and on the one day I didn’t ride I trained with weights. I’m going to do another 14 miles this morning, which will put my total for the week at just above 90 miles. After this morning’s ride my total mountain biking + indoor trainer miles for the month will stand at 276.48 miles. Last month’s total miles was just 93.96, so I’m definitely making good on my goal to increase my time in the saddle. I should finish up the month with about 4 times more miles than I rode last month.

My diet was super clean this week, with one cheat meal: pizza and a couple of beers after yesterday’s 18 mile ride at Santos. The fact that I’m only holding 0.4 pounds of water (over last week’s weight) after a big splurge meal like that should give you an idea of just how much water I lost on yesterday’s ride. Keep in mind that I drank at least 200 ounces of water yesterday and consumed 4 packets of Sport Beans. Even though yesterday was the first day of fall, the heat and humidity here in Florida will continue to be a factor for some time. I’m so looking forward to the first cold snap in October. I’ll be taking a week off from work when we get our first taste of cool weather, and will probably ride 300 miles that week. 🙂

I’ll have a full report on yesterday’s trip to Santos in tomorrow’s blog. I also got some good HD footage of me and Mike, and today I’ll work on putting together a highlight reel.

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)

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