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2014 maintenance progress report: week #8

Sunday, May 11, 2014 by  
Filed under Daily Blog

The FatTrack Pro Digital Body Fat Caliper

The FatTrack Pro Digital Body Fat Caliper

Week #8 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 -0.6 pound change since last week’s weight of 163.0 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 0.0% 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 lost 0.04 pounds of fat and lost 0.56 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.



In last Sunday’s weekly assessment I noted that my appetite has been off the charts lately. Even though I’ve been eating extremely clean and riding a lot, my scale weight has crept up a few pounds since my cut ended. Over the past week my appetite was still way above normal, but I trimmed my daily caloric intake slightly. My scale weight is down a little over a half-pound since last Sunday, and that’s about what I was hoping to see (this is NOT a cut, just a minor “course correction”). While I can’t say my performance on the bike was affected by the slight reduction in calories, I’ve certainly felt hungry more than a few times over the past week. I’m hoping to be back down to at least 160 pounds within the next 2-3 weeks.

Some of you are curious about my actual pinch measurements for each of the 7 sites when taking my body fat reading. Here are this morning’s readings:

Triceps: 4mm
Chest: 4mm
Midaxillary: 4mm
Suprailiac: 6mm
Abdomen: 4mm
Thigh: 5mm
Subscapula: 7mm

My FatTrack PRO Digital Body Fat Caliper uses the Jackson-Pollock formula to compute body fat percentage from the seven pinch measurements.



Diet this week has been extremely clean. I did not consume any splurge meals or alcohol, but I will be having a splurge meal this evening (probably pizza).

To drink this week I consumed only water (about 1.5+ gallons per day), Gatorade on two 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 at the upper end of moderate. So far this week I’ve ridden 377 kilometers (234.2 miles), and I did one weight training workout (intensity). I’ll be riding today, and it’s going to hurt: today is the first stage of TrainerRoad’s 8 Days of California challenge. As I did during last year’s 8DC, I’ll be documenting each stage of the 8-day challenge in my daily blog starting tomorrow.

My 2014 riding streak continues unbroken with 131 straight days in the saddle starting December 31, 2013.

This week I set a new single-ride elevation personal record with 1,868.12 meters (6,129 feet) of vertical. I also set a new single-week elevation personal record of 3,349.14 meters (10,988 feet).

My cycling totals for 2014 (130 days) currently stand at 6,772.4 kilometers (4,208.2 miles) with 34,129.07 meters (111,972 feet) of elevation.

I’ve set 188 cycling personal records for time so far in 2014.

My total riding time for 2014 is 226 hours in the saddle.



I’d love to trim another half-pound or so away in the coming week, but that goal is secondary to my performance in TrainerRoad’s “8 Days of California” (8DC) challenge. Having successfully completed the 8DC last year, I know I’m in for an extremely painful week in the pain cave. Not only do the stages look more difficult than they were last year, my FTP is considerably higher now: last year my FTP was 270 (measured using TrainerRoad’s “VirtualPower), and this year my FTP is 288 (measured using a Stages Cycling power meter). When my Stages-measured FTP is scaled 12% to match TrainerRoad’s VirtualPower, my VirtualPower FTP would be around 323–that’s roughly a 20% increase in workout difficulty (workouts are scaled in difficulty based on the athlete’s FTP).

For a comprehensive look at my tests comparing TrainerRoad’s VirtualPower to the Stages Cycling power meter, please see these two articles: Part I and Part II.

Time to get fueled and ready for 8DC Stage 1!

John Stone Fitness Comments

2 Responses to “2014 maintenance progress report: week #8”
  1. Thank you for the pinch measurements! Gives me a good clue about the numbers I should be seeing eventually (I understand individual numbers may vary). Do you have Lisa help you with the triceps and subscapula? I ended up just sticking with a 3-site test for the most part (thigh, abdomen, chest). Seems to be pretty consistent with the hydrostatic body fat test I’ve done a few times.

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