2013 maintenance weekly progress report: week #26
Week #26 of my 2013 maintenance program is complete, and it’s time for my weekly progress report.
Note that I was on vacation from June 22-30, so any reference to “last week” actually refers to 3 weeks ago (June 16th), which is the last time I took my stats.
My scale weight this morning (as measured by the EatSmart Precision Digital Bathroom Scale) is 175.2 pounds. That’s a 2.4 pound gain since last week’s weight of 172.8 pounds, and a 0.8 pound gain 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 7.0%. That’s a +0.6% body fat change since last week’s body fat measurement of 6.4%, and a -0.2% 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 1.2 pounds of fat and gained 1.2 pounds of lean mass; since the beginning of 2013 I’ve lost a total of 0.3 pounds of fat and gained a total of 1.1 pounds of lean mass.
My tape measurements (as measured by the MyoTape) show a quarter inch gain to my waist over the past week. Since the beginning of 2013 I’ve lost a quarter inch from my thighs and gained a quarter inch to 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.
Well, considering how poor my diet was while I was on vacation, a 1.2 pound fat gain is not too bad. I really did eat poorly (but deliciously!) during the 9 days I was off. Also, I returned to work last week, but I wound up having two splurge meals: pork barbeque dinner on the 4th of July and pizza last night. In addition to those two splurge meals, I ate a bunch of corn tortilla chips along with some otherwise healthy homemade chicken fajitas. So it was more like three cheat meals last week. So, considering all of that, I’m pretty happy with a 2.4 pound gain, half of which is water weight from last night’s pizza.
My activity level has been very high, and that’s what helped neutralize my sloppy vacation diet. I’m coming off two record months of cycling activity (see “Back from vacation; Two months of road cycling; New equipment“); I’ve also been lifting weights and staying active in one form or another every single day.
I think it’s time for me to put some effort into dropping my weight now. I’d like to get down to the mid, or even the low, 160s. I’d prefer to do this with some small tweaks to my standard clean diet, but a formal cut is not out of the question if I feel it’s necessary (and it may be, you guys know how “all or nothing” I am). We’ll see…
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)