2013 maintenance weekly progress report: week #46
Week #46 of my 2013 maintenance program is complete, and it’s time for my weekly progress report. Note that I took a couple of weeks off to deal with some IRL issues, so when you see “last week” below that actually refers to three weeks ago (November 3rd).
My scale weight this morning (as measured by the EatSmart Precision Digital Bathroom Scale) is 173.4 pounds. That’s a -0.4 pound change since last week’s weight of 173.8 pounds, and a -1.0 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 6.7%. That’s a -0.1% body fat change since last week’s body fat measurement of 6.8%, and a -0.5% change from my initial 2013 body fat reading of 7.2%.
Over the past week I’ve lost 0.20 pounds of fat and lost 0.20 pounds of lean mass; since the beginning of 2013 I’ve lost a total of 0.94 pounds of fat and gained a total of 0.06 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 over the past three weeks has been a mixed bag. For the most part I ate clean, but during the 5 or 6 days that my house was under siege by plumbers and the drywall crew my diet was less than perfect. For example, instead of my usual chicken breast, brown rice and salad for lunch, I usually just threw together a tuna fish or turkey breast sandwich and ate that with a handful of pretzels. Not great, but better than McDonald’s. My breakfasts, snacks and dinners were my usual fare, with an occasional cheat meal thrown in here and there.
Activity level over the past three weeks has been fairly high. I was not able to ride a great deal during the past few work weeks (I usually managed to squeeze in a few 20 mile morning rides), but on the weekends I did a couple of 100 miles rides: The Warrior Ride and the Horrible Hundred. This past Thursday I got in a great 58 mile ride at the Van Fleet trail. So, the week of November 4th I rode 145.1 miles, the week of November 11th I rode 157.3 miles and this week I’ve ridden 100 miles (so far). Considering how busy I’ve been, I’m pretty happy with that.
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)