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2013 maintenance weekly progress report: week #4

Sunday, February 3, 2013 by  
Filed under Daily Blog

EatSmart Precision Digital Bathroom Scale

EatSmart Precision Digital Bathroom Scale

Week #4 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 173.8 pounds. That’s a 1.6 pound gain since last week’s weight of 172.2 pounds, and a 0.6 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 6.6%. That’s a +0.1% body fat change since last week’s body fat measurement of 6.5%, and a -0.6% 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 0.28 pounds of fat and gained 1.32 pounds of lean mass; since the beginning of 2013 I’ve lost a total of 1.09 pounds of fat and gained a total of 0.49 pounds of lean mass.

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

My diet this week was very clean, with the exception of one cheat meal. I ate that cheat meal last night, which is why I’m holding some water this morning.

My activity level this week was high, but my time on the bike was limited. I started off the week cycling on Monday, Tuesday and Wednesday but then I got super busy at work and was not able to ride from Thursday forward. My total miles on the bike for the week sits at just a little over 50 miles.

Yesterday I elected to work outside all day long on spring projects instead of riding, and I’ll be doing the same today.

In addition to cycling I’ve done five weight training workout this week.

As mentioned above, I had a cheat meal last night after working outside all day long: a couple of beers, pesto pasta with toasted pine nuts and Parmesan cheese and two slices of garlic bread. That meal hit the spot after all that outdoor work! I’m definitely holding some water from that meal this morning, which is why my scale weight is up.

Even though I’m not cutting body fat right now (nor do I need to), I want to get my scale weight back down to the mid to high 160s. This will happen naturally once I start putting in some serious miles on the bike again. Right now, however, my spring projects must take priority.

Yesterday while I was pressure washing the sidewalks one of my neighbors asked my why I don’t just hire someone to do the work, as he’d recently done. Putting aside the fact that his sidewalks were not cleaned very well (I didn’t tell him that, of course!), I simply prefer to do the work myself. I love my home, and I consider myself very fortunate to have it. Maintaining my property can be time-consuming and a lot of hard work, but I look at it as a privilege. Besides all of that, I get more more enjoyment from my home knowing that I’m the one maintaining it. It’s no different than doing my own bike maintenance, or riding my mountain bike on a trail that I helped build or maintain.

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)

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