2013 maintenance weekly progress report: week #13
Week #13 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 174.0 pounds. That’s a 1.6 pound loss since last week’s weight of 175.6 pounds, and a 0.4 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 6.8%. That’s a -0.4% body fat change since last week’s body fat measurement of 7.2%, and a -0.4% 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 0.81 pounds of fat and lost 0.79 pounds of lean mass; since the beginning of 2013 I’ve lost a total of 0.73 pounds of fat and gained a total of 0.33 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 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.
A pretty good week. I made a dent in some of the vacation damage, and am feeling quite good. I’ll feel better when I’m back below 170 pounds.
For the most part my diet was extremely clean this week, but I did have three cheat meals: Mexican food last Sunday with my family, pizza yesterday afternoon at the trail work day and pizza again last night for dinner. Even though I had pizza twice yesterday, my scale weight this morning is identical to what it was yesterday morning. The reason I’m not holding any water is because I worked my butt off at the trail work day yesterday, which leads me to this week’s activity level…
My activity level this week was moderate to high, but somewhat non-traditional. My road bike has been in the shop for warranty work most of the week, so almost all my riding was in the dirt. So far this week I’ve only cycled 60.2 miles, but apart from one trainer ride all those miles were from mountain biking. The mountain biking I did was pretty intense, and both of those rides were what I’d consider to be training rides (I was working hard, and not just out there for fun).
Yesterday I was not able to ride because of the work day at the Mt. Dora MTB trails. The trail work day proved to be one hell of a workout, and I’m feeling pretty beat up and sore this morning… but in a good way. I really enjoyed working on the trails. I’ll have a full report on the work day, probably tomorrow.
I also did two weight training workouts this week, both of which I thought went extremely well.
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: 40 BPM (-2 BPM since January 1, 2013)
HRmax: 201 BPM (+5 BPM since January 1, 2013)
Heart Rate Reserve: 161 BPM (+7 BPM since January 1, 2013)
Heart Rate Recovery: 83 BPM
VO2 MAX (Uth—Sørensen—Overgaard—Pedersen equation): 75.36 ml/min/kg (+5.36 ml/min/kg since January 1, 2013)
My resting heart rate is down 1 BPM this morning, and that also positively affected my Heart Rate Reserve and VO2 MAX scores. I’d like to see my resting heart rate back in the 30s again soon!