2013 maintenance weekly progress report: week #38
Week #38 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 175.6 pounds. That’s a +3.0 pound change since last week’s weight of 172.6 pounds, and a +1.2 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 6.8%. That’s a +0.3% body fat change since last week’s body fat measurement of 6.5%, and a -0.4% change from my initial 2013 body fat reading of 7.2%.
Over the past week I’ve gained 0.72 pounds of fat and gained 2.28 pounds of lean mass; since the beginning of 2013 I’ve lost a total of 0.62 pounds of fat and gained a total of 1.82 pounds of lean mass.
My tape measurements (as measured by the MyoTape) show a quarter inch gain to my waist over the past week. Since the beginning of 2013 I’ve lost a quarter inch from my thighs and gained a quarter inch to my waist 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.
Diet over the past week was very clean for the most part, but I had a cheat meal Thursday night and then yesterday I went completely insane. I don’t know what came over me, but yesterday I decided to pig out. After my morning bike ride I ate a big tub of popcorn while I watched a movie, then later I snacked on a ton of potato chips. For dinner I grilled cheeseburgers, served them with french fries, and washed all that down with a couple Fat Tires. It’s no wonder my scale weight is up this morning! Oh well, it’s nothing a bike ride won’t fix.
Activity level was moderate this week: I had a great weight training workout, and cycled 166 kilometers.
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)