2013 maintenance weekly progress report: week #21
Week #21 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 172.2 pounds. That’s a 1.0 pound loss since last week’s weight of 173.2 pounds, and a 2.2 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 6.4%. That’s a -0.1% body fat change since last week’s body fat measurement of 6.5%, and a -0.8% 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 0.24 pounds of fat and lost 0.76 pounds of lean mass; since the beginning of 2013 I’ve lost a total of 1.54 pounds of fat and lost a total of 0.66 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 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.
My diet this week was extremely clean, but my daily caloric intake was purposefully high and heavy on carbs: I wanted to keep my glycogen stores topped off for yesterday’s 100 mile group ride. On Thursday and Friday night I consumed pasta meals with delicious homemade pasta sauce using tomatoes and herbs from our gardens.
On yesterday’s 100 mile ride I drank more than a gallon of various fluids (mostly water and electrolyte drinks), and I also consumed lots of energy gels, Clif bars and energy chews. I also had a fairly large lunch of BBQ, french fries, sweet potatoes and a Coke when we hit the lunch stop at about mile 60. Despite all of that, when I finished the ride my scale weight was down five pounds! It was HOT.
I’ll stop myself here. There will be a full report on the ride along with some photos in tomorrow’s blog.
Activity level this week was high. So far this week I’ve cycled 354 kilometers (220 miles), which is a new personal record for me. I elected not to weight train this week, as I didn’t want to fatigue my muscles before the big ride. I’m on the fence about a recovery ride today. I might get a light spin in, but I’m leaning towards riding the couch.
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)