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2012 maintenance weekly progress report: week #28

Sunday, September 30, 2012 by  
Filed under Daily Blog



Week #28 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 170.2 pounds. That’s a -2.8 pound change since last week’s weight of 173.0 pounds, and a 1.4 pound loss 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 5.8%. That’s a -0.8% body fat change since last week’s body fat measurement of 6.6%, and a +0.1% 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 1.55 pounds of fat and lost 1.25 pounds of lean mass; since my 2012 cut ended I’ve gained a total of 0.09 pounds of fat and lost a total of 1.49 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 quads, a quarter inch from my waist and a quarter inch from my hips while all other measurements remained the same. Since the end of my 2012 cut I’ve gained a quarter inch to my quads and a quarter 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’m down quite a bit of weight this week, almost 3 pounds. Those three pounds consists of more than 1.5 pounds of fat, and a little over a pound of lean mass (mostly water weight). I’m more or less right where I was when my 2012 cut ended 28 weeks ago.

With the exception of one splurge meal, my diet this week was, once again, ultra-clean.

My activity level over the past week was pretty high, but not quite as high (at least in terms of total miles ridden) as last week. I also had a good weight training workout on Thursday.

Including this morning’s cardio, total mileage for the week is just shy of 70 miles. Most of those miles were in the form of mountain biking, and they were not easy miles: in addition to some of my usual rides, this week I also set a new record on the demanding Legs of Stone challenge, and yesterday we rode Haile’s Trails and another trail system called “The Rock”. I’ll talk more about that ride in tomorrow’s blog, but for now I’ll just say those 14 miles felt more like 40. Fun, but tough trails.

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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