2013 maintenance weekly progress report: week #23
Week #23 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 172.8 pounds. That’s a 1.2 pound loss since last week’s weight of 174 pounds, and a 1.6 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 6.4%. That’s a -0.3% body fat change since last week’s body fat measurement of 6.7%, 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 0.6 pounds of fat and lost 0.6 pounds of lean mass; since the beginning of 2013 I’ve lost a total of 1.5 pounds of fat and lost a total of 0.1 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 was clean this week, but I did have two splurge meals. I generally don’t consume splurge meals in the middle of the week, but after Thursday’s metric century followed immediately by the successful launch of a big project I’ve been working on for the past year, I felt a little dietary indulgence was in order.
Activity level was high this week, and that’s probably why I’m down 1.2 pounds. Over the past six days I did one weight training workout and cycled 228.5 kilometers (142.1 miles) over four rides, and none of that riding was light or recovery. My combined Strava Suffer Score for those four rides was 405, and my average heart rate over the four rides was 160 BPM. Put another way, over the past six days nearly eight hours of that time was spent with my heart rate averaging 160 BPM.
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)