2013 maintenance weekly progress report: week #18
Week #18 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 172.4 pounds. That’s a 0.6 pound gain since last week’s weight of 171.8 pounds, and a 2.0 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 6.1%. That’s a +0.1% body fat change since last week’s body fat measurement of 6.0%, and a -1.1% 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 gained 0.21 pounds of fat and gained 0.39 pounds of lean mass; since the beginning of 2013 I’ve lost a total of 2.04 pounds of fat and gained a total of 0.04 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.
Yesterday I wrote that I’ve been feeling a bit over-trained, but I forgot to mention that my appetite has been off the charts–especially the past few days. I have been eating clean, but eating much more than usual. I’ve also been going to bed even earlier than usual, and making sure I get plenty of rest. The extra food and sleep really seems to have helped, and this morning I feel like I’m almost back to 100%!
The extra food has resulted in a small (0.6 pound) weight gain over the past week, but based on my body fat and soft tape measurements, most of that weight is just water. Definitely not a concern.
Activity level this week has been fairly high. I only did one weight training workout, but it was a real good one. While I didn’t cycle as many miles as I did last week (a new PR of 177.7 miles), most of the 114 miles I’ve ridden so far this week have been very intense. I’ll be adding another tough 25 miles or so to that total today, so my weekly total should wind up around 140 miles.
Today is the first stage of the “8 Days in California” challenge on TrainerRoad:
“8 Days in California” simulates what an 8 day stage race might be like in California through TrainerRoad.com’s software. Workouts will simulate a live race with a story overarching the entire event.
I’m very excited about this, as it will be quite a challenge! Most of my blogs over the next week will likely center around these stages.
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)