2013 maintenance weekly progress report: week #12
Week #12 of my 2013 maintenance program is complete, and it’s time for my weekly progress report. Note that I was on vacation from Saturday March 9 through Sunday March 24th, so these stats will be compared to the Sunday progress report before my vacation, which was week #8 (March 3rd).
My scale weight this morning (as measured by the EatSmart Precision Digital Bathroom Scale) is 175.6 pounds. That’s a 3.4 pound gain since week #8’s weight of 172.2 pounds, and a 1.2 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 7.2%. That’s a +1.0% body fat change since week #8’s body fat measurement of 6.2%, and a 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 4 weeks I’ve gained 1.96 pounds of fat and gained 1.44 pounds of lean mass; since the beginning of 2013 I’ve gained a total of 0.08 pounds of fat and gained a total of 1.12 pounds of lean mass.
My tape measurements (as measured by the MyoTape) show that over the past 4 weeks I’ve gained a quarter inch to my waist and quads. Since the beginning of 2013 I’ve gained a quarter inch to 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.
OK, so as I reported when I returned from vacation (see “Post-vacation report: The Good, the Bad and the Ugly“), I added a little bit of fat and scale weight while I was off. A couple of pounds was a fair trade, and no big deal.
Over the past week my diet was extremely clean, and my scale weight was down to 173.2 yesterday morning. Yesterday I did a 43 mile mountain bike ride (full report in tomorrow’s blog), and I actually had two cheat meals in one day: a foot-long sub & potato chips with my friends right after our ride, and last night I had pizza with Lisa. I also had a few beers yesterday, courtesy of my friend Mike, who recently returned from New Belgium country (side note: 1554 and Ranger are excellent!) Anyway, so I’m definitely feeling the bloat from the splurge meals this morning, and my weight is artificially inflated about 1.5-2 pounds this morning. I expect my scale weight to be back down to the 173 pound range by next Sunday, and it will continue to fall from there. I’d like to get back to the mid-160s, which is the weight I feel best at on my bike.
Activity level was high this week: I did 3 weight training workouts, and cycled just shy of 110 miles. My riding was split about evenly between mountain and road: half of my miles came in the form of mountain biking on my Fuel, and the other half were spent on my Madone either road cycling or doing structured workouts on my fluid trainer.
All told, I biked a total of 364.5 miles in March, which is the most miles I’ve ridden in a month so far in 2013 (February was shameful at less than 100 miles). So for April my goal is 450 miles, which is a nice step up from this month, but still short of my 2012 peak, which was more than 550 miles ridden in a single month (November 2012).
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)