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2013 maintenance weekly progress report: week #20

Sunday, May 26, 2013 by  
Filed under Daily Blog

May
26
2013
The FatTrack Pro Digital Body Fat Caliper

The FatTrack Pro Digital Body Fat Caliper

Week #20 of my 2013 maintenance program is complete, and it’s time for my weekly progress report. Note that there was no report for week #19, as I was covering my participation in the “8 Days in California” (8DC) event. Any reference to “last week” is actually week #18 (two weeks ago).

My scale weight this morning (as measured by the EatSmart Precision Digital Bathroom Scale) is 173.2 pounds. That’s a 0.8 pound gain since last week’s weight of 172.4 pounds, and a 1.2 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 6.5%. That’s a +0.4% body fat change since last week’s body fat measurement of 6.1%, and a -0.7% 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 0.74 pounds of fat and gained 0.06 pounds of lean mass; since the beginning of 2013 I’ve lost a total of 1.3 pounds of fat and gained a total of 0.1 pounds of lean mass.

My tape measurements (as measured by the MyoTape) show a quarter inch gain to my waist. 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 slight weight gain over the past two weeks, but my scale weight was actually higher than it is this morning (by a little more than a pound) one week ago. During the 8DC challenge I had to eat quite a bit of food to make it through the eight difficult daily stages. I ate very clean, but my daily caloric intake was probably approaching 5,000 calories.

Over the past week I returned to my usual diet, and so some of that extra weight has burned away. Still, 173 pounds is higher than I would like, and so I need to fine-tune my training and diet to get down to the mid-160 pound range. I’ll be talking more about that in one of my blogs next week.

Activity level over the past couple of weeks has been high. During the 8DC challenge I rode a little over 174 miles, and those were not easy miles. This past week has been somewhat of a recovery week, and so I’ve only ridden 111 miles. For my recovery I decided to not do any “easy” rides, but instead chose to do shorter, but still fairly intense, rides.

So far in May I’ve ridden 814 kilometers, and it’s looking very likely that I’m going to break my all-time single month distance record of 885.6 kilometers (set last November). I’ll be riding more than 100 kilometers tomorrow (a bit of a warm-up for next weekend’s 100 mile/160 KM ride), and then it’s just a matter of another ~85 kilometers to hit the 1,000 kilometer mark.

This month has been almost entirely a road cycling month. My aim has been to put in a lot of miles, and work on further fitness improvements. Next month I’ll continue my new cycling training plan, and I will certainly be doing some road rides, but I’ll be getting back to mountain biking. I’ve enjoyed the past month, and it has certainly brought about some positive fitness adaptations, but I miss being in the woods.

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)

John Stone Fitness Comments

One Response to “2013 maintenance weekly progress report: week #20”
  1. John, I don’t know if you saw this but here is the “Rock” diet when he was getting ready for his latest movie. Thought you might get a kick out of it like I did.

    ROCK DIET:
    • Breakfast: 10-ounce beef fillet, 2 cups of oatmeal, two-egg omelet.
    • Brunch: 8 ounces of cod, 12 ounces of sweet potatoes, 1 cup of steamed veggies.
    • Half lunch: 8 ounces of chicken (we’re assuming not fried), 2 cups of white rice, 1 cup of veggies.
    • Lunch: 8 more ounces of cod, 2 cups of rice, 1 cup of veggies.
    • Lunner (or maybe dunch): 8 ounces of steak, 12 ounces of baked potato fries, a salad.
    • Dinner: 10 more ounces of cod (really, can you ever get enough cod?) 2 more cups of rice, another salad.
    • Late-night snack: 30 grams of casein protein powder, 10-egg-white omelet (yes, 10!), 1 cup of veggies, a tablespoon of Omega-3 to wash it down.

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