2013 maintenance weekly progress report: week #27
Week #27 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 172.6 pounds. That’s a 2.6 pound loss since last week’s weight of 175.2 pounds, and a 1.8 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 -0.5% body fat change since last week’s body fat measurement of 7.0%, 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 lost 1.04 pounds of fat and lost 1.56 pounds of lean mass; since the beginning of 2013 I’ve lost a total of 1.34 pounds of fat and lost a total of 0.46 pounds of lean mass.
My tape measurements (as measured by the MyoTape) show a quarter inch loss from my waist 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.
Last week my weight was up a few pounds, mainly due to the relaxed diet I enjoyed while I was on vacation and also over the long 4th of July weekend. This week I kept my diet super strict and clean all week long. I did have two splurge meals, but both of those meals were yesterday after an exceptionally hot and grueling ~40 mile mountain bike ride at Santos. I was suffering from some heat exhaustion after yesterday’s ride, and was very dehydrated. I’ll save the rest of that story for tomorrow’s blog.
Activity level this week was moderately high. I cycled a total of 100 miles, and those miles were split between a couple of mountain biking rides (45.5%), one road ride (27%) and one very tough trainer ride (27.5%). A nice mix of cycling disciplines, with a focus on MTB–just what I was aiming for. I also did one weight training workout this week, and a little over 4 hours of hot and unenjoyable yard work.
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)