2013 maintenance weekly progress report: week #42
Week #42 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 175.2 pounds. That’s a +1.0 pound change since last week’s weight of 174.2 pounds, and a +0.8 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 7.0%. That’s a +0.2% body fat change since last week’s body fat measurement of 6.8%, and a -0.2% change from my initial 2013 body fat reading of 7.2%.
Over the past week I’ve gained 0.41 pounds of fat and gained 0.59 pounds of lean mass; since the beginning of 2013 I’ve lost a total of 0.3 pounds of fat and gained a total of 1.10 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 splurge meals (one of which was last night), my diet this week was very clean. I purposely ate a caloric surplus most days this week, with an emphasis on carbohydrates; I did this with the dual goal of recovering from a tough ride that put a serious hurting on me, and I was also preparing for yesterday’s 50 mile mountain bike ride. The strategy seems to have worked, as I felt excellent on yesterday’s ride (more on that in tomorrow’s blog). So there was a little scale weight increase this week, but I’m okay with that. Most of it was water weight anyway.
I’ve done a good job of maintaining this year, but next week I’m going to devote a blog to some new fitness and weight goals for 2014.
Activity level this week was high. I did one weight training workout, 6 hours of yard work and have cycled (combination of road and mountain) 214 kilometers. I’ll be riding this morning too, probably a short 32-40 kilometer recovery ride. That should put me right around 250 kilometers for the week. I’m on target for a 1,000+ kilometer October.
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)