Week #7 of my 2014 maintenance program is complete, and it’s time for my weekly progress report.
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 163.0 pounds. That’s a +0.6 pound change since last week’s weight of 162.4 pounds, and a +4.6 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 0.0% change since last week’s body fat measurement of 6.4%, and a +0.2% change from my 2014 maintenance starting body fat measurement of 6.2%.
Over the past week I’ve gained 0.04 pounds of fat and gained 0.56 pounds of lean mass. Since the beginning of my 2014 maintenance program I’ve gained a total of 0.61 pounds of fat and gained a total of 3.99 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.
For the second week in a row my appetite has been practically insatiable. I’ve been eating very healthy (I didn’t even have a cheat meal this week), but clearly above maintenance level. The interesting thing is that my soft tape measurements and my body fat reading have all remained extremely consistent since my cut ended. Those measurements indicate that all but 0.6 pounds of my 4.6 pound post-cut weight gain is lean mass/water weight. Still, as a cyclist, weight is weight. I definitely don’t like the trend, and I’m not only going to put the brakes on it, I’m going to reverse it. I’m going to keep my diet clean and trim my daily caloric intake until I’m below 160 pounds again. I think that will only take one week, two at most.
As noted above, diet this week has been extremely clean. I did not consume any splurge meals or alcohol, but I’ve been eating above my maintenance level and that has resulted in some scale weight gain.
To drink this week I consumed only water (about 1.5+ gallons per day), Gatorade on one ride, 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 moderate. So far this week I’ve ridden 322 kilometers/200 miles, and I did one weight training workout (heavy/low volume). I’ll be riding today, but it won’t be a very long ride because I have a lot of yard work and other household projects to accomplish. I’ll be burning quite a few calories today.
My 2014 riding streak continues unbroken with 124 straight days in the saddle starting December 31, 2013.
My cycling totals for 2014 (123 days) currently stand at 6,359.3 kilometers (3,951.5 miles) with 99,961 feet of elevation. I’ll be breaking the 100,000 foot elevation mark today.
I’ve set 182 cycling personal records for time so far in 2014.
My total riding time for 2014 currently stands at a little over 212 hours in the saddle.
The purpose of these weekly assessments is to spot potential problems so that I can react quickly and appropriately. The system has done its job, now I need to do mine.