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2013 maintenance weekly progress report: week #37

Sunday, September 22, 2013 by  
Filed under Daily Blog



Week #37 of my 2013 maintenance program is complete, and it’s time for my weekly progress report.

Note that I was on vacation from August 31st through September 15th, so any reference to “last week” actually refers to 4 weeks ago (August 25th), which is the last time I took my stats.

My scale weight this morning (as measured by the EatSmart Precision Digital Bathroom Scale) is 172.6 pounds. That’s a +0.4 pound change since last week’s weight of 172.2 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 6.5%. That’s a +0.1% body fat change since last week’s body fat measurement of 6.4%, and a -0.7% change from my initial 2013 body fat reading of 7.2%.

Over the past week I’ve gained 0.20 pounds of fat and gained 0.20 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 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.

Leading up to my trip to Tennessee for the Black Bear Rampage, my diet was very clean. During the trip my diet was, well, NOT clean (it’s detailed in my series of six Black Bear Rampage blogs if you’re interested in the gory details). Once I got back from the trip I sort of meandered between healthy foods and indulgences until the end of my vacation. This past week my diet was back to normal, and ultra-clean with one cheat meal.

Activity level over the past month has been quite high. So far in September (21 days) I’ve spent close to 30 hours on the bike, cycled ~700 kilometers (combination of road cycling and mountain biking) and climbed about 16,000 feet. In addition to some very challenging mountain bike rides, this distance also includes a fairly long 136 kilometer group ride I did last weekend, and another 81.3 kilometer group ride yesterday. I even got back to the iron this past week, and had a great weight training workout in the gym on Friday. My muscles are letting me know that this morning.

So, despite a couple weeks of a very ugly diet, my weight, measurements and body fat are virtually identical to what they were a month ago. This is clearly due to my high activity level.

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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