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2013 maintenance weekly progress report: week #2

Sunday, January 20, 2013 by  
Filed under Daily Blog



Week #2 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 173.2 pounds. That’s a 1.8 pound loss since last week’s weight of 175.0 pounds, and a 1.2 pound loss 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 6.9%. That’s a -0.3% body fat change since last week’s body fat measurement of 7.2%, and a -0.3% 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 lost 0.65 pounds of fat and lost 1.15 pounds of lean mass; since the beginning of 2013 I’ve lost a total of 0.61 pounds of fat and lost a total of 0.59 pounds of lean mass.

My tape measurements (as measured by the MyoTape) show that I’ve lost a quarter inch from my quads over the past week while all other tape measurements have remained the same. Since the beginning of 2013 I’ve lost a quarter inch from my quads while all other 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.

The past week was a flu recovery week, and it went well…

Apart from one cheat meal and two beers after yesterday’s trail work day, my diet was ultra-clean all week long.

My activity level was good, but not as high as a typical week (I didn’t want to overdo my physical activity while my body was still recovering from the flu). I was still not feeling great on Monday, but I cycled or mountain biked all four remaining business days this week for a total of a little over 60 miles (so far). Yesterday’s trail work day was also a great workout: lots of digging, loading, unloading, tamping, moving heavy stuff around and so on. My lower back is feeling that work this morning!

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: 41 BPM (-1 BPM since January 1, 2013)
HRmax: 201 BPM (+5 BPM since January 1, 2013)
Heart Rate Reserve: 160 BPM (+6 BPM since January 1, 2013)
Heart Rate Recovery: 83 BPM
VO2 MAX (Uth—Sørensen—Overgaard—Pedersen equation): 73.54 ml/min/kg (+3.54 ml/min/kg since January 1, 2013)

I reached a new 2013 HRmax of 201 BPM while mountain biking this week, so that positively affected a couple of my other cardio scores (HR Reserve and VO2 MAX). Also, my HRrest is down 1 BPM this week, and so that further improves this week’s HR Reserve and VO2 MAX scores.

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