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2013 maintenance weekly progress report: week #7

EatSmart Precision Digital Bathroom Scale
EatSmart Precision Digital Bathroom Scale

EatSmart Precision Digital Bathroom Scale

Week #7 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 1.2 pound loss since last week’s weight of 174.4 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 -0.3% body fat change since last week’s body fat measurement of 6.9%, 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 0.60 pounds of fat and lost 0.60 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.

Diet this week was very clean, but I did have two cheat meals: pizza one night, and steak on another.

Activity level was moderate. Wrist pain prevented me from doing any weight training workouts, but I did get a couple of short rides in on my road bike, for a total of around 30 miles. I’m trying to let my wrist heal, but I’ve got to do something or I’ll come out of my skin. I seem to be able to get about an hour of riding in before my wrist starts complaining. I’ll probably be riding again this morning, which should put me at around 50 miles for the week.

50 miles isn’t much, but at least I’m back on my bike. I’ve felt pretty good out there, relatively speaking, but my stamina is shot: after hard ~1 mile sprints my active recovery is much slower than it was a couple months ago.

My wrist seems to be improving a little more every day, and so next week I’m going to keep ramping up the miles and intensity of my training.

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)