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2013 maintenance weekly progress report: week #17

Sunday, May 5, 2013 by  
Filed under Daily Blog



Week #17 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 171.8 pounds. That’s a 0.2 pound loss since last week’s weight of 172.0 pounds, and a 2.6 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 0.0% body fat change since last week’s body fat measurement of 6.0%, 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 0.01 pounds of fat and lost 0.19 pounds of lean mass; since the beginning of 2013 I’ve lost a total of 2.25 pounds of fat and lost a total of 0.35 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 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.

Diet was clean this week, but I did have two cheat meals. Also, I was feeling a little more hungry than usual–probably because of my activity level (more on that below). With the exception of the “extra” cheat meal, I kept my diet clean but ate a little more food than usual. My body was telling me that it needed food, and I listened.

Activity level this week has been high. I did one weight training workout, and I cycled every day but one (the day I weight trained) this week. So far this week I’ve ridden almost 150 miles, and most of those miles were not casual riding: my total Strava Suffer Score stands at 493 so far this week. My weekly cycling mileage record currently stands at 161.6 miles, which I set late October/early November last year. I’m not sure how many miles I’ll be riding today, but I can guarantee that I will set a new weekly distance PR. Also, my total Strava Suffer Score for my current (soon to be previous) weekly distance record is 512, so that will be beaten today, too.

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: 39 BPM (-3 BPM since January 1, 2013)
HRmax: 201 BPM (+5 BPM since January 1, 2013)
Heart Rate Reserve: 162 BPM (+8 BPM since January 1, 2013)
Heart Rate Recovery: 83 BPM
VO2 MAX (Uth—Sørensen—Overgaard—Pedersen equation): 77.31 ml/min/kg (+7.31 ml/min/kg since January 1, 2013)

Oh cool, my resting heart rate is back below 40 BPM! My new resting HR also positively affected my HRR and VO2 MAX scores. Always happy when my resting HR is under 40. 🙂

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