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2012 maintenance weekly progress report: week #38

Sunday, December 9, 2012 by  
Filed under Daily Blog

EatSmart Precision Digital Bathroom Scale

EatSmart Precision Digital Bathroom Scale

Week #38 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 168.8 pounds. That’s a 0.6 pound gain since last week’s weight of 168.2 pounds, and a 2.8 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 5.2%. That’s a 0.0% body fat change since last week’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 week I’ve gained 0.03 pounds of fat and gained 0.57 pounds of lean mass; since my 2012 cut ended I’ve lost a total of 1.00 pounds of fat and lost a total of 1.8 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.

I’m up a little water weight this week, but that’s just because I had a pretty decently sized splurge meal yesterday. I normally avoid splurge meals the day before taking my weekly stats, but the past couple of weeks it hasn’t worked out that way. It’s no big deal, just a little added water and scale weight (yesterday morning my scale weight was 167.2 pounds). All of my measurements and my body fat reading remain unchanged.

My diet was ultra-clean this week, with one indulgence after yesterday’s group ride: baby back ribs, pulled pork barbecue, french fries, baked beans, garlic bread and two Red Hoptober ales. Oh man, that meal hit the spot!

Activity level over the past week has been fairly high: two weight training workouts and a total (so far) of 118 miles on the bikes (combination of mountain, fluid trainer and road cycling). I did a 75 mile group ride yesterday, which is a new distance personal record for me (more on the ride in tomorrow’s blog). I’m going to get a light 15 mile-ish recovery ride in today, so I should finish up the week with more than 130 miles. That will be my career third highest weekly cycling mileage total. A good week.

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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