2014 maintenance progress report: week #15
Week #15 of my 2014 maintenance program is complete, and it’s time for my weekly progress report.
Note that during my vacation ending June 15th I put on a little unwanted weight, so starting on June 16th 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.
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 166.4 pounds. That’s a -1.8 pound change since last week’s weight of 168.2 pounds, and a +8.0 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 7.6%. That’s a -0.4% change since last week’s body fat measurement of 8.0%, and a +1.4% change from my 2014 maintenance starting body fat measurement of 6.2%.
Over the past week I’ve lost 0.81 pounds of fat and lost 0.99 pounds of lean mass. Since the beginning of my 2014 maintenance program I’ve gained a total of 2.83 pounds of fat and gained a total of 5.17 pounds of lean mass.
My tape measurements (as measured by the MyoTape) indicate no changes over the past week. 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.
My caloric reduction during this mini-cut has not been drastic, as I don’t want my performance on the bike to suffer. With that in mind, I’m pleased with my progress this week. I was very bloated last Sunday from the cheat meal I had the night prior to taking my measurements and, like last week, this week I also consumed my cheat meal on Saturday (maybe I should start taking my measurements on Saturday?). I’m not quite as water-logged this morning as I was last Sunday, so there was some lean mass loss (water) this week, along with some fat loss.
My diet over the past week has been on-plan, very clean and under maintenance calorie level. I suffered a bit of a bonk during a hard effort on Thursday’s ride, but on Friday I upped my calories somewhat (still under maintenance), and on yesterday’s ~110 kilometer ride I felt extremely good the whole way (and even set three personal records). As noted above, yesterday after my ride I enjoyed my weekly splurge meal (Mexican food), and so this morning, predictably, I’m holding some extra water.
To drink this week I consumed water (about 1.5+ gallons per day), several 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. One margarita was consumed with yesterday’s Mexican food splurge meal.
Note that I am logging my diet during this mini-cut. Those daily logs can be found on MyFitnessPal.
Activity level over the past week has been moderately high.
This week I’ve cycled a total of 329 kilometers (204.2 miles) so far, and I’ll be riding today (of course!)
My 2014 riding streak continues unbroken with 180 straight days in the saddle starting December 31, 2013.
My cycling totals for 2014 (179 days) currently stand at 9,409.4 kilometers (5,846.7 miles) with 49,292 meters (161,719 feet) of elevation.
I’ve set 172 cycling personal records for time so far in 2014.
My total riding time for 2014 is 311 hours in the saddle.
Steady as she goes!