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2014 maintenance progress report: week #17

Sunday, July 13, 2014 by  
Filed under Daily Blog

July
13
2014

Week #17 of my 2014 maintenance program is complete, and it’s time for my weekly progress report.

The FatTrack Pro Digital Body Fat Caliper

The FatTrack Pro Digital Body Fat Caliper

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

 

RAW DATA

My scale weight this morning (as measured by the EatSmart Precision Digital Bathroom Scale) is 165.4 pounds. That’s a -0.6 pound change since last week’s weight of 166.0 pounds, and a +7.0 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 7.2%. That’s a -0.2% change since last week’s body fat measurement of 7.4%, and a +1.0% 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 0.23 pounds of lean mass. Since the beginning of my 2014 maintenance program I’ve gained a total of 2.09 pounds of fat and gained a total of 4.91 pounds of lean mass.

My tape measurements (as measured by the MyoTape) no changes over the past week. 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.

 

ANALYSIS

I’m still taking things slow and steady, and I like it. This strategy seems to be working well for me: my scale weight is sliding down a little each week, yet my energy and power on the bike have been trending upwards. In fact, over the past week I set quite a few new personal records for power and time on the bike (more on that below).

 

DIET

Diet this week was clean and and on-target for my daily caloric intake. One cheat meal was consumed, and that was last night. Consuming a large splurge meal the night before my weekly measurements is not ideal, but Saturday night is the best night for my weekly indulgence, so it is what it is. While I’m certainly bloated from my Saturday night cheat meals, at least I’m consistently bloated on Sundays. 🙂

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 cheat meals.

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 382.54 kilometers (237.7 miles) so far, and I’ll be riding today (of course!)

My 2014 riding streak continues unbroken with 194 straight days in the saddle starting December 31, 2013.

My cycling totals for 2014 (193 days) currently stand at 10,323.78 kilometers (6,414.9 miles) with 55,936 meters (183,517 feet) of elevation.

I’ve set 204 cycling personal records for time so far in 2014, and numerous power output personal records.

My total riding time for 2014 is 343 hours in the saddle.

 

WRAP-UP

I am very happy with how I’m feeling right now, both on and off the bike. This mini-cut has not been as aggressive as I first planned, but I think the way I’m going about it is the smartest path to take: my weight is coming down, my power is going up and I don’t even feel like I’m cutting. So, steady as she goes!

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