2013 maintenance weekly progress report: week #47
Week #47 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 178.0 pounds. That’s a +4.6 pound change since last week’s weight of 173.4 pounds, and a +3.6 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 7.4%. That’s a +0.7% body fat change since last week’s body fat measurement of 6.7%, and a +0.2% change from my initial 2013 body fat reading of 7.2%.
Over the past week I’ve gained 1.55 pounds of fat and gained 3.05 pounds of lean mass; since the beginning of 2013 I’ve gained a total of 0.61 pounds of fat and gained a total of 2.99 pounds of lean mass.
My tape measurements (as measured by the MyoTape) show a quarter inch gain to each my waist, quads and hips, while all other measurements remain unchanged. Since the beginning of 2013 I’ve gained a half inch to my waist, a quarter inch to my quads and a quarter inch to my hips 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 was obviously very sloppy. I completely relaxed my diet for Thanksgiving and the day after, and so I’m up several pounds this morning. Mostly water weight, but some fat as well. Not unexpected, and not a big deal. I’m sure by next Sunday I’ll be back to normal
Activity level over the past week was low. I only cycled 54 miles so far (I’ll be doing a long mountain bike ride this morning), and did not train with weights. The lack of activity combined with a poor diet and, well… this week’s stats are the result.
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: 42 BPM (-0 BPM since January 1, 2013)
HRmax: 201 BPM (+5 BPM since January 1, 2013)
Heart Rate Reserve: 159 BPM (+8 BPM since January 1, 2013)
Heart Rate Recovery: 83 BPM
VO2 MAX (Uth—Sørensen—Overgaard—Pedersen equation): 71.79 ml/min/kg (+1.79 ml/min/kg since January 1, 2013) 77.31