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2013 maintenance weekly progress report: week #8

Sunday, March 3, 2013 by  
Filed under Daily Blog



Week #8 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 172.2 pounds. That’s a 1.0 pound loss since last week’s weight of 173.2 pounds, and a 2.2 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 6.2%. That’s a -0.4% body fat change since last week’s body fat measurement of 6.6%, and a -1.0% 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 0.75 pounds of fat and lost 0.25 pounds of lean mass; since the beginning of 2013 I’ve lost a total of 1.88 pounds of fat and lost a total of 0.32 pounds of lean mass.

My tape measurements (as measured by the MyoTape) show that I’ve lost a quarter inch from my waist. Since the beginning of 2013 I’ve lost a quarter inch from my quads and a quarter inch from my waist 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.

A pretty good week of maintenance. As expected, now that I’ve resumed my cycling training and returned to regular riding my weight is slowly dropping. I expect to be below 170 again with the next month or so.

My diet over the past week was very clean, save for one cheat meal.

My activity level this week was fairly high. I did two weight training workouts and cycled a little over 75 miles (so far). My riding over the past was a nice mix of different styles: I did a cool 21 mile mountain bike ride at a new (to me) trail, went with my friend Mike on a fun urban assault (which included a little dirt trail action), banged out a short (18 mile) but hard road ride and did a tough workout on the indoor fluid trainer. I’d love to ride today, but I probably won’t have time: we’re still spring cleaning the house and much remains to be done.

I’m pleased to report that my wrist pain is all but gone. When I did the 21 mile mountain bike ride on Friday my wrist was a non-issue until the very late stages (and even then the pain was not bad). My lower back was aching a bit for some reason on that ride, however.

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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