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2012 maintenance weekly progress report: week #31

Sunday, October 21, 2012 by  
Filed under Daily Blog



Week #31 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 167.8 pounds. That’s a -2.0 pound change since last week’s weight of 169.8 pounds, and a 3.8 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 5.1%. That’s a -0.5% body fat change since last week’s body fat measurement of 5.6%, and a- 0.6% 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 0.95 pounds of fat and lost 1.05 pounds of lean mass; since my 2012 cut ended I’ve lost a total of 1.22 pounds of fat and lost a total of 2.58 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, a quarter inch from my hips, a quarter inch from my quads and a quarter inch from my chest while all other measurements remained the same. Since the end of my 2012 cut I’ve lost a quarter inch from my waist, a quarter inch from my hips, a quarter inch from my calves, a quarter inch from my forearms and a half inch from my chest. 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.

Well, as you just read I’m down another 2 pounds this week. In fact, 167.8 pounds is the lightest weight I’ve been since 2003. My body fat reading of 5.1% is the absolute lowest I’ve ever recorded, and my waist measurement ties my all-time low of 30 inches. While I’m not making any sort of conscious effort to lose weight right now, I’m totally cool with it (more on that in a little further down).

My diet this week was very clean, with just one splurge meal.

My activity level over the past week was high. I had some pretty intense training sessions in my new bike torture chamber, as well as some tough rides on the trails and on the road. So far this week I’ve put in almost 80 miles on the bike, and today I’ll be doing at least 20-30 more. My monthly total mileage is currently 294.83 miles, and so after today’s ride I’ll be well ahead of pace to hit my target of 400 miles for the month.

Since my 2012 cut ended 31 weeks ago I’ve lost 1.22 pounds of fat, but I’ve also dropped about 2.5 pounds of lean mass. Some of that lean mass was just water–perhaps half of it–and some was muscle. My chest measurement has dropped about a half-inch since my cut ended, and my arms are almost down to 15.5 inches (cold/no pump). As I said earlier this year, I’m totally OK with losing some of the “useless” show muscle: it’s just extra weight that I don’t need to be hauling around on my bike. What I do NOT want to lose, is the functional muscle I’ve built, as that’s my greatest asset on the bike. My leg power, strength and stamina have all improved significantly this year, so that’s not a concern at this point. In fact, I set two more speed personal records on yesterday’s MTB ride. 🙂

I’ve said this before, but I want to again point out something with regards to my body fat measurement. 7 or 9 site caliper tests are the most accurate means of testing body fat at home, but they do have an accuracy of +/- 2-3%. I get extremely consistent results from my caliper, but I do believe they measure low for me. In other words, even though my caliper says 5.1%, I think my true body fat is about 2 percentage points higher than that. If I had to guess my true body fat percentage, I would say I’m actually right at 7% right now. The actual number isn’t important to me (if it were I’d go have a DEXA test done); it’s the relative changes that I care about.

In the coming weeks and months my cycling training and rides are only going to get longer, more difficult and more intense. For the first time in my 10-year fitness “career”, I do not think a winter cut is going to be necessary. In fact, I’ll probably have to start eating more to support my activity level.

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: 39 BPM -1 BPM since March 18, 2012)
HRmax: 202 BPM (+6 BPM since March 18, 2012)
Heart Rate Reserve: 163 BPM (+6 BPM since March 18, 2012)
Heart Rate Recovery: 87 BPM
VO2 MAX (Uth—Sørensen—Overgaard—Pedersen equation): 77.69 73.90 ml/min/kg (+4.19 ml/min/kg since March 18, 2012)

My resting heart rate is down 2 BPM this week, no doubt due to the cycling training I’ve been doing. That resting HR change has positively affected my VO2 MAX score as calculated using the Uth—Sørensen—Overgaard—Pedersen equation. Nice to see my resting HR below 40 BPM again!

John Stone Fitness Comments

2 Responses to “2012 maintenance weekly progress report: week #31”
  1. Truly amazing results, John! Question: does your body ever feel over-trained or ill from all of the hard riding you’ve been doing? Or have you been ramping up to this high level of activity for so long that you’ve been able to take it in stride?

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    • I can honestly say I’ve never felt better than I do right now. My cycling training is going extremely well, I feel energetic and strong and my cardio is probably about as good as it’s ever been.

      I think the reasons for the above are pretty simple: I eat a very healthy diet, I get plenty of rest and I eat to support my training (my body lets me know what I need, and I listen!)

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