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2013 maintenance weekly progress report: week #43

Sunday, November 3, 2013 by  
Filed under Daily Blog



Week #43 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 173.8 pounds. That’s a -1.4 pound change since last week’s weight of 175.2 pounds, and a -0.6 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 -0.2% body fat change since last week’s body fat measurement of 7.0%, and a -0.4% change from my initial 2013 body fat reading of 7.2%.

Over the past week I’ve lost 0.44 pounds of fat and lost 0.96 pounds of lean mass; since the beginning of 2013 I’ve lost a total of 0.74 pounds of fat and gained a total of 0.14 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.

Diet this week has been clean, with one cheat meal. Last week I ate above maintenance (with a focus on carbs) and my scale weight was a little higher than usual. That water weight is gone now.

Activity level over the past week has been moderate. So far I’ve cycled about 130 kilometers, and done one weight training workout. I took yesterday off from exercise. I’ll be doing a fairly long ride today, so that should get my weekly mileage closer to 200 kilometers. After a week of record breaking high temperatures, the cool air has returned this morning, so this should be an enjoyable ride! 🙂

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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