2013 maintenance weekly progress report: week #28
Week #28 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 173.6 pounds. That’s a 1.0 pound gain since last week’s weight of 172.6 pounds, and a 0.8 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 6.7%. That’s a +0.2% body fat change since last week’s body fat measurement of 6.5%, and a -0.5% change from my initial 2013 body fat reading of 7.2%.
Over the past week I’ve gained 0.41 pounds of fat and gained 0.59 pounds of lean mass; since the beginning of 2013 I’ve lost a total of 0.93 pounds of fat and gained a total of 0.13 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 very clean this week, with one cheat meal. I may start cutting back slightly on calories. I’d like to drop 5-6 pounds over the next six weeks, so long as I don’t sacrifice performance.
Activity level was low this week. I cycled slightly less than 100 kilometers, did no weight training workouts and did about 4 hours of yard work. I decided to take this weekend off from riding, as my training is about to kick into high hear in preparation for the mountain bike race in Tennessee (see yesterday’s blog).
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)