2013 maintenance weekly progress report: week #14
Week #14 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 0.0 pound change since last week’s weight of 174.0 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 0.0% body fat change since last week’s body fat measurement of 6.8%, 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 0.0 pounds of fat and lost 0.0 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.
The numbers this week are a little misleading. I was down to 172.6 pounds on Friday morning, but then I had a cheat meal (my only one of the week) and I’m still holding some water from that. Apart from that one cheat meal, my diet this week was clean and healthy.
Activity level over the past week has been good, but not great. I did two weight training workouts this week, both of which went very well. So far this week I’ve cycled 65 miles, and those miles were about evenly split between mountain biking and indoor training on my Madone. I will be doing a tough 1.5 hour training session today, and I expect that ride to be about 26 miles, so my weekly total should be around 91 miles. I want to exceed 400 miles this month, and I’m behind pace. My road bike was at the shop most of last week for warranty work, and that put me behind. No excuses, I need to step it up over the next two weeks.
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)