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2012 maintenance weekly progress report: week #37

Sunday, December 2, 2012 by  
Filed under Daily Blog

The FatTrack Pro Digital Body Fat Caliper

The FatTrack Pro Digital Body Fat Caliper

Week #37 of my 2012 maintenance program is complete, and it’s time for my weekly progress report.

Note: I was on vacation for week #35 and week #36, so this morning’s stats are compared to week #34.

My scale weight this morning (as measured by the EatSmart Precision Digital Bathroom Scale) is 168.2 pounds. That’s a 1.2 pound gain since week #34’s weight of 167.0 pounds, and a 3.4 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 5.2%. That’s a +0.2% body fat change since week #34’s body fat measurement of 5.0%, and a -0.5% 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 three weeks I’ve gained 0.4 pounds of fat and gained 0.8 pounds of lean mass; since my 2012 cut ended I’ve lost a total of 1.03 pounds of fat and lost a total of 2.37 pounds of lean mass.

My tape measurements (as measured by the MyoTape) show no changes over the past three weeks. 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.

Well, I made it through the Thanksgiving holiday and my vacation without any real damage. As I mentioned in my first blog after returning from my Thanksgiving vacation, I was up a little over four pounds the morning of my return. My diet from Thanksgiving until the end of my vacation (a total of 4 days) was pretty sloppy, but I was also extremely active. I knew most of that four pounds was water weight and, sure enough, just a few days later the excess water was mostly gone. This morning my scale weight is up 1.2 pounds, but that’s also mostly water weight: my scale weight on Friday morning was 167.4 pounds, but then I had my lone cheat meal for the week (pizza).

Diet was very clean over the past week, with the exception of the single splurge meal mentioned above.

Activity level was fairly high: I’ve biked every day this week (mix of mountain biking and some indoor trainer work) for a total of more than 100 miles so far. I’ll be riding today, too.

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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