2013 maintenance weekly progress report: week #6
Week #6 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 174.4 pounds. That’s a 1.2 pound gain since last week’s weight of 173.2 pounds, and a 0.0 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 6.9%. That’s a +0.3% body fat change since last week’s body fat measurement of 6.6%, 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 gained 0.60 pounds of fat and gained 0.60 pounds of lean mass; since the beginning of 2013 I’ve lost a total of 0.53 pounds of fat and gained a total of 0.53 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, my diet this week was very clean.
My activity level over the past week was moderate. I am still working on my spring projects, but my day job workload was heavy and that kept me tied to the desk most of the week. I put in a lot of outdoor work yesterday, and will be out there again today. In addition to the outdoor projects, I did 4 weight training workouts this week.
So, while I wasn’t a complete couch potato this week, my activity level was nowhere near what it normally is. My diet was tight, but I did not reduce my caloric intake at all. This resulted in some weight gain over the past week. None of my tape measurements changed, so that’s good. No worries, once I’m back to my usual cycling and mountain biking training I’ll be back into the 160s in no time at all.
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!