2013 maintenance weekly progress report: week #16
Week #16 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 172.0 pounds. That’s a 0.6 pound loss since last week’s weight of 172.6 pounds, and a 2.4 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 6.0%. That’s a -0.3% body fat change since last week’s body fat measurement of 6.3%, and a -1.2% 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 0.55 pounds of fat and lost 0.05 pounds of lean mass; since the beginning of 2013 I’ve lost a total of 2.24 pounds of fat and lost a total of 0.16 pounds of lean mass.
My tape measurements (as measured by the MyoTape) show a quarter inch loss from my waist. Since the beginning of 2013 I’ve lost a quarter inch from my thighs 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.
Another good week. I’m slowly dropping weight without making any special effort to do so, which is what I want. Ideally I’d like to get down into the mid-160s, but not at the expense of power. I’ll be playing that by ear as I dip below 170.
Diet was very clean over the past week, with just one cheat meal (grilled burgers and french fries).
My activity level was moderate, but pretty intense. I did one weight training workout, rode a total of 75 miles and did about 4 hours of yard work. The 62.2 mile MTB ride I did last Saturday took the spring out of my step early in the week, but after a recovery ride on Monday followed by a day off from riding I got back to my usual riding and training. The 75 miles I rode this week included a couple of tough trainer workouts and a difficult MTB training ride. I’ll be stepping up the miles in May. More on that 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)