2012 maintenance weekly progress report: week #29
Week #29 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 170.0 pounds. That’s a -0.2 pound change since last week’s weight of 170.2 pounds, and a 1.6 pound loss from 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 5.7%. That’s a -0.1% body fat change since last week’s body fat measurement of 5.8%, and a 0.0% 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 0.18 pounds of fat and lost 0.02 pounds of lean mass; since my 2012 cut ended I’ve lost a total of 0.09 pounds of fat and lost a total of 1.51 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 calves and a quarter inch from my forearms while all other measurements remained the same. Since the end of my 2012 cut I’ve lost a quarter inch from my calves and a quarter inch from my forearms, and gained a quarter inch to my quads and a quarter inch to my waist. 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.
After last week’s huge scale weight drop, I didn’t expect to see the scale move down again this week, but it did. Not much, but that 0.2 pounds puts me at 170 pounds even. 170 pounds is 1.6 pounds less than my scale weight at the end of my 2012 cut! My body fat is also lower than it was when I ended my cut 29 weeks ago. Maintenance was once a struggle for me, but the past couple of years I’ve really hit my stride and managed to keep my “all or nothing” tendencies at bay.
In fact, I’m doing even better at maintaining this year than I did last year. On October 9, 2011 I was 180.6 pounds and 8.3% body fat.
My diet this year has been even cleaner than it was last year, and I’ve been putting in considerably more miles on the bike. After this morning’s ride I’ll be over 100 miles for the week, most of which was mountain biking.
I generally put on a little weight over the last two months of the year, and I’m OK with that. Even if I were to put on 10 pounds in November and December (and I don’t think I will), I’m still going to be looking at the shortest winter cut in the history of John Stone Fitness. I am thinking of cutting down to an ultra-light 160 pounds this year. I’m mulling over some cutting strategies and goals now, and will be posting my plans in a future blog. One thing is for sure: this next cut is going to be very, very cardio heavy, and it won’t be easy cardio.
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)