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2013 maintenance weekly progress report: week #22

Sunday, June 9, 2013 by  
Filed under Daily Blog

EatSmart Precision Digital Bathroom Scale

EatSmart Precision Digital Bathroom Scale

Week #22 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 174.0 pounds. That’s a 1.8 pound gain since last week’s weight of 172.2 pounds, and a 0.4 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 6.7%. That’s a +0.3% body fat change since last week’s body fat measurement of 6.4%, and a -0.5% 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 0.64 pounds of fat and gained 1.16 pounds of lean mass; since the beginning of 2013 I’ve lost a total of 0.90 pounds of fat and gained a total of 0.50 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.

Some scale weight gain this week, but most of that is bloat from my lone cheat meal (pizza). Apart from the cheat meal, my diet was extremely clean this week. I did, however, eat above maintenance. For whatever reason I was extra hungry over the past week, and so I ate more than usual.

Activity level over the past week has been moderate. I’ve cycled a total of 85 miles so far this week. I will be riding today, so that will put me over the 100 mile mark for the week. I did just one weight training workout this week, but it was a good one. Finally, I did about 6 hours of yard work, which cut into my riding time! 🙁

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)

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