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2013 maintenance weekly progress report: week #5

Sunday, February 10, 2013 by  
Filed under Daily Blog



Week #5 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 0.6 pound loss since last week’s weight of 172.8 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 6.6%. That’s a 0.0% body fat change since last week’s body fat measurement of 6.6%, 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 lost 0.04 pounds of fat and lost 0.56 pounds of lean mass; since the beginning of 2013 I’ve lost a total of 1.13 pounds of fat and lost a total of 0.07 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.

With the exception of one cheat meal (which I had last night), my diet this week was very clean.

My activity level this week was high, but I didn’t put a single mile on any of my bikes. Right now I’m 100% focused on getting my annual spring projects done, and this week so far I’ve put in close to 40 hours of manual labor, much of it pretty tough. I’ll be back out there again today for another 9 hours or so. I’m definitely getting some good workouts in!

In addition to the outdoor projects, I did 3 weight training workouts this 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: 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 have another big day in the yard ahead of me, time to get some fueled up and get out there!

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