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2014 maintenance progress report: week #6

Sunday, April 27, 2014 by  
Filed under Daily Blog



Week #6 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 162.4 pounds. That’s a +1.8 pound change since last week’s weight of 160.6 pounds, and a +4.0 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 6.4%. That’s a +0.1% change since last week’s body fat measurement of 6.3%, and a +0.2% change from my 2014 maintenance starting body fat measurement of 6.2%.

Over the past week I’ve gained 0.27 pounds of fat and gained 1.53 pounds of lean mass. Since the beginning of my 2014 maintenance program I’ve gained a total of 0.57 pounds of fat and gained a total of 3.43 pounds of lean mass.

My tape measurements (as measured by the MyoTape) indicate no changes over the past week. There have been no changes to any of my soft tape measurements since the beginning of my 2014 maintenance program.



On Monday I declared that I was going to skip my weekly cheat meal this week, but after yesterday’s 134 kilometer/83.3 mile ride I had a change of heart. 🙂 Nothing tastes better than pizza and good cold beer after a long, hot ride, so last night I had a pizza and a couple Fat Tire ales. Not unexpectedly, my scale weight is up a couple pounds this morning. The two pounds is just water weight: yesterday my scale weight was 160.6 pounds–identical to what it was last Sunday. My body fat reading is holding steady in the mid 6% range, and all of my soft tape measurements are identical to what they were when my cut ended six weeks ago.



Diet this week was extremely clean, but my appetite has swung back to the “ravenous” end of the spectrum. My increased appetite is no doubt due to my comparatively high activity level over the past week (more on that in the “Training” section, below).

Apart from the beers with last night’s cheat meal, to drink this week I consumed only water (about 1.5+ gallons per day), Gatorade on a couple of my longer rides, 2-3 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 over the past week has been high. After today’s ride I’ll be pretty close to the 500 kilometer/300 mile mark for the week. 500 kilometers is not a record week for me (my single-week distance PR is 544 kilometers/338 miles, which I set the week ending April 6, 2014), but it’s in my top 5.

My 2014 riding streak continues unbroken with 117 straight days in the saddle starting December 31, 2013. My cycling totals for 2014 (116 days) currently stand at 6,002 kilometers (3,729.4 miles) with 94,298 feet of elevation.

I’ve set 84 cycling personal records for time so far in 2014. 19 of those PRs were set over the past week.

Today or tomorrow I’ll breaching the 1,000 mile/1,610 kilometer marker for my total distance cycled in April. I don’t know if I’ll break last month’s personal record of 1,810 kilometers/1,124.8 miles, but it will be very close. Either way, April is shaping up to be a big month of cycling for me.

My total riding time for 2014 currently stands at a little over 200 hours in the saddle.



Even though my scale weight is a couple pounds up from my end-of-cut weight, my body fat and soft tape measurements are remaining steady. Still, I don’t want to see my scale weight get any higher than 162 pounds–water weight or no. I feel like I’ve hit a bit of a diet/training sweet spot, and I like that. I’m able to eat as much as I like, I feel well-fueled and I have plenty of energy. My PR count for this month is a nice bit of supporting data that helps reinforce the notion that my current diet and training is on-point. I’ll probably elaborate on all of this stuff when I do my end of the month wrap-up next week.

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