2013 maintenance weekly progress report: week #15
Week #15 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 172.6 pounds. That’s a 1.4 pound loss since last week’s weight of 174.0 pounds, and a 1.8 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 6.3%. That’s a -0.5% body fat change since last week’s body fat measurement of 6.8%, and a -0.9% 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 0.96 pounds of fat and lost 0.44 pounds of lean mass; since the beginning of 2013 I’ve lost a total of 1.69 pounds of fat and lost a total of 0.11 pounds of lean mass.
My tape measurements (as measured by the MyoTape) show a quarter inch loss from my waist and a quarter inch loss from my thighs. Since the beginning of 2013 I’ve lost a quarter inch from my thighs 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 very good week. For the most part my diet over the past week has been extremely clean. I had one cheat meal this week: pizza, garlic bread and two beers. That cheat meal was last night, and I’m still down 1.4 pounds this morning. Why? Getting to that…
Activity level over the past week has been high. I did two weight training workouts, and I cycled/mountain biked 117 miles. 117 miles is the most miles I’ve put in over a single week so far this year. Apart from one trainer ride and one fairly short 25 mile road ride, all of those miles came in the form of mountain biking. I set a couple mountain biking personal record this week, too.
The first PR this week came when I finally took down the very hardened KOM at the Mt. Dora MTB trails on The Loop Segment. This KOM did not come easy. Coleman, who has had the KOM since last September, is super fast, he’s 20 years younger than I am and he’s been racing half his life. Coleman has the KOM at Soldiers Creek, and he had to beat a couple of professional MTB racers to accomplish that. I remember when the KOM on The Loop segment was something like 8m24s. My new PR time is 6m55s. I love the friendly competition. We keep pushing ourselves to ride harder, faster and more efficiently.
The second PR came yesterday. Mike Simmons and I went out to the Paisley Woods MTB trails and did a “dirty” (all off-road) metric century (100.101 kilometers/62.2 miles). That’s a new mountain bike off-road distance PR for me. Mike and I both felt great yesterday. I know we could have done another ~20 mile lap if we had the supplies. I’ll detail the ride in tomorrow’s blog.
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)