2014 maintenance progress report: week #18
Week #18 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 164.0 pounds. That’s a -1.4 pound change since last week’s weight of 165.4 pounds, and a +5.6 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 6.7%. That’s a -0.5% change since last week’s body fat measurement of 7.2%, and a +0.5% change from my 2014 maintenance starting body fat measurement of 6.2%.
Over the past week I’ve lost 0.92 pounds of fat and lost 0.48 pounds of lean mass. Since the beginning of my 2014 maintenance program I’ve gained a total of 1.17 pounds of fat and gained a total of 4.43 pounds of lean mass.
My tape measurements (as measured by the MyoTape) indicate a quarter inch loss from my waist (30.25″) and a quarter inch loss from my hips (36.25″), while all other measurements remained the same. Since the beginning of my 2014 maintenance program I’ve gained a quarter-inch to my waist, half an inch to my hips and a half-inch to my thighs.
After a stall that lasted a little over a week (see “Dealing with fat loss plateaus“, in the space of two days I lost 1.4 pounds (see the follow-up blog, “Plateau busted; Avoiding scale weight mind-games“). Definitely a solid week here, especially considering how good I’ve been feeling on the bike. More on that below.
Diet this week was on-target. One cheat meal was consumed, and that was last night (pizza, garlic bread and a few Fat Tire ales). Despite the cheat meal, my scale weight this morning was identical to what it was yesterday morning (164 pounds). The very hot and fast bike ride I did yesterday may have had something to do with that. 🙂
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 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 365.48 kilometers (227.1 miles) so far, and I’ll be riding today (of course!)
My 2014 riding streak continues unbroken with 201 straight days in the saddle starting December 31, 2013.
My cycling totals for 2014 (200 days) currently stand at 10,747.20 kilometers (6,678.0 miles) with 58,414 meters (191,647 feet) of elevation.
I’ve set 218 cycling personal records for time so far in 2014, and numerous power output personal records.
My total riding time for 2014 is 356 hours in the saddle.
When I completed my cut in March, I was at 158.4 pounds and 6.2% body fat. Right now I’m 5 pounds heavier than that, but only a little over a pound of that weight is body fat–at least according to my body fat measurement. There are two factors at play here…
First, when I completed my 2014 cut I was extremely “dry” (not holding any water), as I did not consume any cheat meals at all on that cut. For this mini-cut I am allowing myself a cheat meal each week and, further, my cheat meal is almost always the night before my measurements are taken. So I’m bloated (holding water) when I take my measurements. Consistently bloated, but bloated nonetheless. Remember: water is lean mass. Fat is fat, and everything else in your body (blood, muscle, water, bone, hair–everything but fat) is lean mass.
Second, margin of error. As most of you know, body fat calipers (when used correctly) are the most accurate at-home means of measuring body fat. Still, even in the most capable hands, they do have a margin of error of around +/- 3%. The important thing for most of us is consistency from one measurement to the next, not the actual number. To that point, I do not believe that I am at 6.7% body fat. If I had to guess, I’d say I’m right below 8%. So, for me, I suspect my margin of error is about 1% low. Again, the important thing is the consistency, not the number. If you want the most accurate number, go have a DXA scan done.