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2013 maintenance weekly progress report: week #41

Sunday, October 20, 2013 by  
Filed under Daily Blog

October
20
2013
EatSmart Precision Digital Bathroom Scale

EatSmart Precision Digital Bathroom Scale

Week #41 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 174.2 pounds. That’s a -2.0 pound change since last week’s weight of 176.2 pounds, and a -0.2 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 -0.4% body fat change since last week’s body fat measurement of 7.2%, and a -0.4% change from my initial 2013 body fat reading of 7.2%.

Over the past week I’ve lost 0.84 pounds of fat and lost 1.16 pounds of lean mass; since the beginning of 2013 I’ve lost a total of 0.71 pounds of fat and gained a total of 0.51 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 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.

Apart from two cheat meals, my diet this week was extremely clean. There was some fat loss this week, but more than half of this week’s scale weight loss was lean mass in the form of water weight (the past few weeks I’ve been pretty water-logged on measurement day due to a cheat meal the night prior). Even though I had pizza last night and am still holding some water, it’s been very hot lately and I’ve been sweating a lot on my rides–especially on yesterday’s 72.5 kilometer ride: the “feels like” temperature was 97° (F) when I finished. This is fall in Florida. Hope we get a cold snap soon…

Activity level was fairly high: I cycled almost 250 kilometers over 7.5 hours, and did one weight training workout. I set several new cycling PRs this week, too. I may do a very light ride this morning, but I’m leaning towards taking the day off. I haven’t felt right since Thursday’s 72 kilometer ride, which was very intense (170 “Extreme” Suffer Score). I was hurting on yesterday’s solo 72.5 kilometer ride (143 “Tough” Suffer Score): average speed was just 19.1 MPH but my average heart rate was 166 BPM (it should have been in the mid to low 150s at that average speed).

My resting heart rate, interestingly, remains unchanged.

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)

John Stone Fitness Comments

2 Responses to “2013 maintenance weekly progress report: week #41”
  1. Hey John, Since I am about the same size as you now 174.0 this morning. May I ask roughly what you take in calorie wise per day on average? I am trying to slow bulk after cutting from 317 to this and have gradually increased my calories. 1850-2050-2400 (currently on 2400) and I am not gaining actually still losing and am not super active maybe weights 3 times a week and if I am lucky one bike ride a week. If it keeps going down I will likely bump up to 2700. Thoughts insight?

    Thanks Sam

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    • I’m not tracking my daily caloric intake at all, and even if I were it wouldn’t be applicable to you–there are too many individual factors involved. If I had to guess, I’d say I’m consuming at least 3,000 calories per day, probably more.

      If you’re losing weight and your goal is to gain, then clearly you’re not eating enough. I think you’re on the right path, keep slowing increasing your daily caloric intake each week until you start see gains. Just keep close tabs on your body fat levels and strength. While you can expect some amount of fat gain, it shouldn’t comprise much of your monthly weight increase.

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