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2014 maintenance progress report: week #14

Sunday, June 22, 2014 by  
Filed under Daily Blog

June
22
2014
The FatTrack Pro Digital Body Fat Caliper

The FatTrack Pro Digital Body Fat Caliper

Week #14 of my 2014 maintenance program is complete, and it’s time for my weekly progress report.

Please note that I was on vacation from May 31 – June 15, and so weekly stats were not taken on June 1, June 8 and June 15. So, when you see “last week” below that actually refers to four weeks ago (May 25th).

Also note that during my vacation I put on a little unwanted weight, so starting this past Monday (June 16) I began a “mini-cut”. You can read more about all of this in my blog, “Post-vacation report: the Good, the Bad and the Ugly“. This mini-cut will continue until I get back down to my desired weight of 160 pounds–probably about three weeks.

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

 

RAW DATA

My scale weight this morning (as measured by the EatSmart Precision Digital Bathroom Scale) is 168.2 pounds. That’s a +2.0 pound change since last week’s weight of 166.2 pounds, and a +9.8 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 8.0%. That’s a +0.8% change since last week’s body fat measurement of 7.2%, and a +1.8% change from my 2014 maintenance starting body fat measurement of 6.2%.

Over the past week I’ve gained 1.49 pounds of fat and gained 0.51 pounds of lean mass. Since the beginning of my 2014 maintenance program I’ve gained a total of 3.64 pounds of fat and gained a total of 6.16 pounds of lean mass.

My tape measurements (as measured by the MyoTape) indicate a half inch gain to each my waist (30.75″) and hips (36.5″), and a quarter inch gain to my thighs (21.25″). Since the beginning of my 2014 maintenance program I’ve gained a three-quarters of an inch to my waist, three-quarters of an inch to my hips and a half-inch to my thighs.

 

ANALYSIS

At the beginning of this week (the day after my 2 week vacation) my scale weight was 171 pounds. I started my mini-cut on Monday, but I decided to wait until this morning to take my usual Sunday soft tape measurements and 7-point body fat reading. I’ve dropped about 3 pounds since Monday, and now I’ve got a good idea of what I’m looking at. It’s not horrible. Yeah, I put on some weight, but I think 3 more weeks of cutting will put me right back where I want to be. My stats this morning are actually a little bloated, as I had my weekly splurge meal last night.

 

DIET

Diet this week was clean, and I was eating under maintenance. One difference between this mini-cut and my usual ultra-strict longer cuts is that I’m allowing myself a weekly splurge meal. I had that splurge meal last night: pepperoni pizza, 4 slices of garlic bread and 3 Fat Tire ales. That was a proper splurge meal: more than 2,000 calories! That’s okay, I did a hot and hard 3.5 hour/115 kilometer (72.5 mile) ride yesterday at a 33 km/h (20.7 MPH) average, and so even with the cheat meal I wound up well under my caloric goal for the day. I am, however, holding some water (my scale weight yesterday morning was a little over a pound less than it is this morning).

To drink this week I consumed water (about 1.5+ gallons per day), 2-3 cups of black coffee each morning, a little calorie-free iced coffee, a cup of warm Yogi Peach DeTox tea each afternoon and a cup of warm Yogi Bedtime tea each evening before bed. I also consumed various sports drinks (Gatorade and Hammer Nutrition Perpetuem) on my longer rides. Three Fat Tire ales were joyously downed with my weekly splurge meal.

Note that I am logging my diet during this mini-cut. Those daily logs can be found on MyFitnessPal.

 

TRAINING

Activity level over the past week has been moderately high.

This week I’ve cycled a total of 378 kilometers (234.6 miles) so far, and I’ll be riding today (of course!)

My 2014 riding streak continues unbroken with 173 straight days in the saddle starting December 31, 2013.

My cycling totals for 2014 (172 days) currently stand at 9,031.0 kilometers (5,611.6 miles) with 46,291.07 meters (153,514 feet) of elevation.

I’ve set 217 cycling personal records for time so far in 2014.

My total riding time for 2014 is 298 hours in the saddle.

 

WRAP-UP

A good week. I enjoyed my vacation, but it felt great getting back to clean eating. I’m glad, however, that I decided to give myself a weekly splurge meal for this mini-cut: that pizza and beer sure went down good after yesterday’s super hot and hard ride!

This morning I’m going to do a recovery ride. Yes, a real recovery ride! 🙂

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