2013 maintenance weekly progress report: week #32.
Week #32 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 +0.6 pound change since last week’s weight of 172.0 pounds, and a -1.8 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 6.4%. That’s a +0.1% body fat change since last week’s body fat measurement of 6.5%, and a -0.8% change from my initial 2013 body fat reading of 7.2%.
Over the past week I’ve gained 0.21 pounds of fat and gained 0.39 pounds of lean mass; since the beginning of 2013 I’ve lost a total of 1.51 pounds of fat and lost a total of 0.29 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 this week was very clean, with one cheat meal.
Activity level was moderate: 1 weight training workout, 5 hours of yard work and I’ve cycled a total of 152 kilometers (so far–I’m riding today). My fitness slipped a little bit over the past couple of weeks, and I am working hard to get it back. My workload has been very high over the past week and I’ve not had much time to ride, so I’ve had to make do with short 1-1.5 hour/34-50 kilometer rides. Though the rides have been short, I’ve tried to keep the intensity level high the entire time: my average heart rate on these rides has ranged between 168-174 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)