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2012 maintenance weekly progress report: week #34

Sunday, November 11, 2012 by  
Filed under Daily Blog



Week #34 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 167.0 pounds. That’s a 0.0 pound change since last week’s weight of 167.0 pounds, and a 4.6 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 5.0%. That’s a 0.0% body fat change since last week’s body fat measurement of 5.0%, and a -0.7% 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 0.0 pounds of fat and lost 0.0 pounds of lean mass; since my 2012 cut ended I’ve lost a total of 1.43 pounds of fat and lost a total of 3.17 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 half 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.

Early in the week I had what felt like the beginnings of a cold, and I also felt extremely hungry. With all the hard training I’ve been doing lately, my body was telling me something loud and clear: EAT MORE. I listened, and I ate quite a bit more than usual this week–probably between 4,400-5,000 calories per day, with approximately 50% of those calories coming from quality carbs. The extra food allowed me to fight off the cold very quickly, and so my training was not affected.

Because I ate more than usual this past week, I expected to see a small amount of scale weight gain. Nope: 167 pounds on the nose this morning–exactly the same as last week’s weight. Also, all my soft tape measurements and my body fat reading remained unchanged.

My diet was super clean this week, with one splurge meal (pizza, last night). Because I ate my lone splurge meal the night before my weekly measurements (I normally try to avoid this scenario), I’m doubly surprised that my scale weight is identical to last week’s.

Once again, activity level was very high this week: so far I’ve cycled 130 miles (a mix of road and mountain biking), and I’ll be getting about 12-15 more miles in today with a fairly light recovery ride. As of yesterday I’ve cycled 230 miles this month, and so I’m way ahead of pace to reach this month’s mileage goal of 550 miles.

Yesterday’s group road ride was outstanding, and I’ll have a full report on that in tomorrow’s blog.

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 ml/min/kg (+4.19 ml/min/kg since March 18, 2012)

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