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2014 maintenance progress report: week #1

Sunday, March 23, 2014 by  
Filed under Daily Blog

EatSmart Precision Digital Bathroom Scale

EatSmart Precision Digital Bathroom Scale

Week #1 of my 2014 maintenance program is complete, and it’s time for my weekly progress report.

For more information on my nine-week 2014 cutting program (which I used leading into this maintenance phase), please check out this blog. My end-of-cut blog and stats can be found here.

Tools of the trade
This is the exact equipment I use to track my progress every week



My scale weight this morning (as measured by the EatSmart Precision Digital Bathroom Scale) is 160.2 pounds. That’s a +1.8 pound change since last week’s weight of 158.4 pounds, and a +1.8 pound change from my 2014 maintenance starting weight of 158.4 pounds.

My 7-point body fat reading this morning (as measured by the FatTrack PRO Digital Body Fat Caliper) is 6.2%. That’s a -0.0% change since last week’s body fat measurement of 6.2%, and a -0.0% change from my 2014 maintenance starting body fat measurement of 6.2%.

Over the past week I’ve gained 0.11 pounds of fat and gained 1.69 pounds of lean mass. Since the beginning of my 2014 maintenance program I’ve gained a total of 0.11 pounds of fat and gained a total of 1.69 pounds of lean mass.

My tape measurements (as measured by the MyoTape) indicate no changes over the past week.



The 1.8 pounds scale weight change is nothing but water weight (lean mass) from my weekly cheat meal, which I consumed yesterday evening. My soft tape measurements and 7-point body fat reading confirm this, all of which are unchanged from my the readings I took at the end of my cut last Sunday.

A quick refresher on the term “lean mass”. Beginners often consider lean mass to be synonymous with muscle. That is incorrect. Lean mass is NOT muscle; lean mass includes muscle, but it also includes everything that makes up our bodies except fat. Bone, muscle, skin, water, blood, hair–everything but fat–that’s all lean mass.



My diet this week was ultra-clean, with one splurge meal. The splurge meal, consumed last night, was pizza, garlic bread and 3 Fat Tire ales. I also had a few cookies at the SAG stops on yesterday’s 162 kilometer (100 mile ride).

To drink (apart from the 3 ales I just mentioned) I consumed only water (about 1.5+ gallons per day) along with 2 cups of black coffee each morning, a cup of warm Yogi Peach DeTox tea each afternoon and a cup of warm Yogi Bedtime tea each evening before bed.



Activity level this week has been fairly high. So far this week I’ve ridden 400 kilometers (246 miles), and I’ll be riding today as well. I performed one weight training workout (heavy/low volume/all compound exercises).

I fought through the pain of the injuries I suffered in last Saturday’s bike wreck, and am happy to report that my 2014 riding streak continues unbroken with 82 straight days in the saddle starting December 31, 2013. My cycling totals for 2014 (81 days) currently stand at 4,012 kilometers (2,492.7 miles) with 59,685 feet of elevation.

I’m on track to smash my single-month cycling distance personal record, which currently stands at 1,574 kilometers (978 miles). I told my friend Roger Sutton that I’d break 1,000 miles this month, and I will easily do that. My March distance total currently stands at 1,377 kilometers/855.8 miles, and there are still 9 days left to ride this month.

I’ve set 48 cycling personal records for time so far in 2014. My total riding time for 2014 currently stands at 136 hours.



After nine straight weeks of ultra-strict cutting, it was nice to be able to eat a little more food this week. I’m still ramping up my calories from my cutting intake, so I will be able to eat even more this week. I’m very much enjoying the structure of a single splurge meal limited to just once per week. I don’t plan to deviate from that very often at all this year. Same goes for alcohol: once per week is a nice “treat”, but its not enough to affect my athletic performance.

John Stone Fitness Comments

2 Responses to “2014 maintenance progress report: week #1”
  1. As I get older, I tend to place more emphasis on my recovery days (especially when I’m injured, which is fairly often) and switch my exercise around to accommodate. For example, anything that affects my stride means that I stop running and bike more until it’s healed up, as I haven’t found anything that works more effectively than rest on the injured part to promote healing.

    You seem to have given up on the concept of rest days altogether. How are you managing that?

    GD Star Rating
    • I do “Recovery” rides, which are very low-intensity rides that have practically no impact on my recovery. In fact, I find that a recovery ride the day after a big ride actually helps me recover faster. I just did one, in fact!

      The pain from my injury did not affect me when riding; if it had, I would have played it safe.

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