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2014 maintenance progress report: week #16

Sunday, July 6, 2014 by  
Filed under Daily Blog


Week #16 of my 2014 maintenance program is complete, and it’s time for my weekly progress report.

EatSmart Precision Digital Bathroom Scale

EatSmart Precision Digital Bathroom Scale

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.

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 166.0 pounds. That’s a -0.4 pound change since last week’s weight of 166.4 pounds, and a +7.6 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 7.4%. That’s a -0.2% change since last week’s body fat measurement of 7.6%, and a +1.2% change from my 2014 maintenance starting body fat measurement of 6.2%.

Over the past week I’ve lost 0.37 pounds of fat and lost 0.03 pounds of lean mass. Since the beginning of my 2014 maintenance program I’ve gained a total of 2.46 pounds of fat and gained a total of 5.14 pounds of lean mass.

My tape measurements (as measured by the MyoTape) indicate a quarter inch loss from my waist (30.5″), while all other measurements remained unchanged. Since the beginning of my 2014 maintenance program I’ve gained a half-inch to my waist, three-quarters of an inch to my hips and a half-inch to my thighs.



A little on the low side for scale weight loss, especially considering my activity level, but this was actually by design. As I shed these last few pounds I am being extremely careful about losing power on the bike; at the first hint of trouble–a minor bonk about one week ago–I upped my caloric intake. I’m still eating below maintenance, but taking things slow. The caloric increase seems to have done the trick, as I have felt incredible on the bike all week long. On yesterday’s 133 kilometer ride I set several new personal records for time, as well as five new power output personal records: max power (1,034 watts), 5-second (1,016 watts), 10-second (983 watts), 15-second (956 watts), 30-second (855 watts) and 1-minute (577 watts). Nice to be losing weight while gaining power. Watts/Kg++! 🙂



Diet this week was on-point, however I allowed myself one extra splurge meal for our fourth of July celebration. So I had a cheat meal on Friday night, and again last night. And I’m still down about a half-pound over last week. I think once I shed this water weight I’ll be around 164 pounds.

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 Gatorade on my longer rides. I enjoyed three Fat Tire ales with my two cheat meals.

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 high.

This week I’ve cycled a total of 430.12 kilometers (267.3 miles) so far, and I’ll be riding today (of course!) I’ll also be doing some weight training this morning: heavy/low volume, all compounds.

My 2014 riding streak continues unbroken with 187 straight days in the saddle starting December 31, 2013.

My cycling totals for 2014 (186 days) currently stand at 9,890.71 kilometers (6,145.8 miles) with 52,920 meters (173,622 feet) of elevation.

I’ve set 187 cycling personal records for time so far in 2014.

My total riding time for 2014 is a little over 328 hours in the saddle.



I think I’m going to be participating in a very challenging upcoming cycling event–probably the toughest thing I’ve done on a bike. This event is going to require hard, specialized training over the next few months. Additionally, the lighter I can be the better off I’ll be. I apologize for the tease, but I won’t keep you in suspense for long. I’ll spill the beans early next week, probably tomorrow. 🙂

John Stone Fitness Comments

2 Responses to “2014 maintenance progress report: week #16”
  1. I know you’ve admitted to trying for an unbroken ‘ride every day’ streak in 2014, but I notice your PR records for the year are very similar to number of days in the year so far. Are you also trying to get an average of one new PR a day as well? 🙂

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