2012 maintenance weekly progress report: week #39
Week #39 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 167.2 pounds. That’s a 1.6 pound loss since last week’s weight of 168.8 pounds, and a 4.4 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 5.0%. That’s a -0.2% body fat change since last week’s body fat measurement of 5.2%, 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 0.42 pounds of fat and lost 1.18 pounds of lean mass; since my 2012 cut ended I’ve lost a total of 1.42 pounds of fat and lost a total of 2.98 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.
My weight is back down to normal this morning. The past couple weeks of weeks I took my weekly measurements the day after a splurge meal, and was retaining water. The interesting thing is I had my weekly dietary indulgence last night, and I am definitely holding some water right now. My scale weight on Friday morning was all the way down to 166.4 pounds, which is the lowest scale weight I’ve recorded since 2003.
My activity level over the past week was moderate to low (for me). So far this week I’ve done one weight training workout, took one day completely off and rode four days. All my outdoor riding this week was mountain biking, and none of the rides were particularly lengthy. I’m at 56 miles for the week right now, but I’m going to ride today. I’m not sure how many miles I’m going to ride today, but I suspect my total miles for the week will wind up around 70. That’s the least number of miles I’ve done in a week since early October. I’ve been more in the mood to just do some fun mountain biking rides and not do any really big rides. That said, my two indoor training session workouts were extremely tough.
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)