2012 maintenance weekly progress report: week #32
Week #32 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 167.4 pounds. That’s a -0.4 pound change since last week’s weight of 167.8 pounds, and a 4.2 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 0.0% body fat change since last week’s body fat measurement of 5.1%, 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 0.02 pounds of fat and lost 0.38 pounds of lean mass; since my 2012 cut ended I’ve lost a total of 1.24 pounds of fat and lost a total of 2.96 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 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.
My weight weight is down a little bit again this week, which is somewhat surprising. My diet was very clean this week, but in anticipation of yesterday’s 50 mile mountain bike ride I’ve been carbing up all week long, and eating more calories than usual. Also, last night after the 50 mile ride I ate an entire pizza and 4 slices of garlic bread (that was my lone cheat meal for the week). My body fat remains unchanged this week, but I’m still down a little lean mass, almost certainly water.
Activity level was very high again this week. In fact, I set two new distance personal records…
The first personal record is total miles in one week: so far this week (I may ride today, pushing this number higher) I’ve ridden 117.35 miles, most of which was mountain biking.
The second personal record is for longest mountain biking ride: I completed yesterday’s “50 mile” Ride Of the Living Dead, and had a great ride. I rode the course as marked, but my Garmin only reported 46.5 miles. Other people who rode the 50-mile course with Garmin Edge computers reported pretty much what I got (plus or minus about a mile), so I guess the official course was not a full 50 miles. 46.5 miles is what I’ll go with. Anyway, it’s a new single ride all-dirt distance record for me.
I’ll have a full report of the “Living Dead” ride in tomorrow’s blog, along with some video.
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)