2013 maintenance weekly progress report: week #1
Week #1 of my 2013 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 175.0 pounds. That’s a 0.6 pound gain since last week’s weight of 174.4 pounds, and a 0.6 pound gain from my initial 2013 weight of 174.4 pounds.
My 7-point body fat reading this morning (as measured by the FatTrack PRO Digital Body Fat Caliper is 7.2%. That’s a 0.0% body fat change since last week’s body fat measurement of 7.2%, and a 0.0% change from my initial 2013 body fat reading of 7.2%.
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 0.04 pounds of fat and gained 0.56 pounds of lean mass; since the beginning of 2013 I’ve gained a total of 0.04 pounds of fat and gained a total of 0.56 pounds of lean mass.
My tape measurements (as measured by the MyoTape) show no changes over the past week. Since the beginning of 2013 all tape measurements have remained the same.
My detailed stats (including all tape measurements) 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 even more water weight this morning than I was at the end of my vacation, but I’m not at all surprised by that. By Wednesday of last week I was down more than 3 pounds (I weighed in Wednesday at 171.2 pounds), and that was because I’d lost all of the water weight I was holding after my vacation. Wednesday I started carbing up in anticipation of my upcoming 62-mile mountain bike ride, and that’s also about the time I started feeling ill.
Despite not feeling well, I’ve been extremely hungry. My body has been telling me it needs nutrition, and that’s what I’ve been giving it. My diet over the past week has been extremely clean, but I ate a lot–especially carbs (red potatoes, whole grain pasta, brown rice). Over the past couple of days I was craving chicken noodle soup, and so I ate that along with saltines (both of which are pretty high in sodium).
My measurements and body fat reading have not changed, so the water weight is not of concern. It will be gone as soon as I’m able to resume training.
Due to illness, my activity level over the past week was obviously reduced. I started off the week well with a fantastic 24 mile mountain bike ride, but by Wednesday I was starting to feel the effects of the virus I’d picked up, and my workout on the trainer was sub-par. I did a little more mountain biking on Thursday, but that’s about the time the flu really started to take hold and my performance was way off. I’ve been resting since Thursday’s ride, and so my total miles for the week stand at just 49. I will not be riding today.
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.
Note that these stats have been reset for 2013.
HRrest: 42 BPM
HRmax: 196 BPM
Heart Rate Reserve: 154 BPM
Heart Rate Recovery: 83 BPM
VO2 MAX (Uth—Sørensen—Overgaard—Pedersen equation): 70.00 ml/min/kg