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2013 maintenance weekly progress report: week #31.

Sunday, August 11, 2013 by  
Filed under Daily Blog



Week #31 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 172.0 pounds. That’s a -2.0 pound change since last week’s weight of 174.0 pounds, and a -2.4 pound change 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 6.3%. That’s a -0.6% body fat change since last week’s body fat measurement of 6.9%, and a -0.9% change from my initial 2013 body fat reading of 7.2%.

Over the past week I’ve lost 1.17 pounds of fat and lost 0.83 pounds of lean mass; since the beginning of 2013 I’ve lost a total of 1.72 pounds of fat and lost a total of 0.68 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 over the past week was extremely clean, with one cheat meal.

My activity level over the past week was low: 2 weight training workouts, 5 hours of yard work and just 64 kilometers of cycling. That’s probably the least amount of physical activity I’ve done all year.

Even though my activity level was low, I still dropped 2 pounds of scale weight this week. I think that’s because my appetite was lower than usual due to my reduced level of physical activity, and I ate very clean.

I’ve mentioned this in the past, but it doesn’t hurt to periodically throw this out there for new readers. My wife an I (two of the pinch sites require a second person) are able to get extremely consistent 7-point body fat readings with my FatTrack PRO Digital Body Fat Caliper. We have done these body fat measurements hundreds of times, and we’re pretty darn good at. Even in the most practiced hands, however, body fat calipers do have a margin of error of 2-3% with regards to the body fat percentage displayed. I believe that the percentage shown on my caliper is actually somewhere between 2% and 3% lower than my real body fat percentage. In other words, I believe my actual body fat percentage is somewhere between 8% and 9%. Sure, I could go have my body fat tested using much more accurate methods like DEXA, but I really don’t care to. The important thing is that I get consistent readings from one session to the next, and I am able to accurately track relative changes.

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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