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2014 maintenance progress report: week #19

Sunday, July 27, 2014 by  
Filed under Daily Blog

July
27
2014

Week #19 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, maybe even a little lower.

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 162.4 pounds. That’s a -1.6 pound change since last week’s weight of 164.0 pounds, and a +4.0 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 6.4%. That’s a -0.3% change since last week’s body fat measurement of 6.7%, and a +0.2% change from my 2014 maintenance starting body fat measurement of 6.2%.

Over the past week I’ve lost 0.60 pounds of fat and lost 1.0 pounds of lean mass. Since the beginning of my 2014 maintenance program I’ve gained a total of 0.57 pounds of fat and gained a total of 3.43 pounds of lean mass.

My tape measurements (as measured by the MyoTape) indicate a quarter inch loss from my hips (36″) and a quarter inch loss from my thighs (21″), while all other measurements remained the same. Since the beginning of my 2014 maintenance program I’ve gained a quarter-inch to each my waist, my hips and my thighs, while all other measurements have remained the same.

 

ANALYSIS

Another very good week of progress. At this point my body fat (6.4%) is nearly back to where it was when I ended my cut (6.2%). As you saw above, my soft tape measurements indicate less than a quarter inch (I always round up when in fat loss mode) at my 3 primary fat storage areas (waist, hips, thighs) is all that remains. It’s amazing how much of a visual difference a mere pound or two make at very low body fat levels: my vascularity started popping like crazy (see yesterday’s blog/picture) just over the past few days. My lean mass weight is high right now compared to my end of cut figures; this simply due to the fact that I was “dry” at the end of my cut, while right now I’m holding water (cheat meal last night).

 

DIET

Diet this week was my usual cutting fare, but I had an extra cheat meal this week: last Sunday night I made steak and dill/garlic/butter potatoes for Lisa’s Birthday dinner. Last night I had my usual weekly cheat meal of pizza, garlic bread and a few Fat Tire ales. Yesterday’s ~100 kilometer ride was hot and fast and so, despite last night’s cheat meal, I’m down almost a half a pound this morning from yesterday morning’s weight of 162.8 pounds. I’m definitely still holding water right now, though.

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.

 

TRAINING

Activity level over the past week has been moderately high.

This week I’ve cycled a total of 339.25 kilometers (210.8 miles) so far and, of course, I’ll be riding today.

My 2014 riding streak continues unbroken with 208 straight days in the saddle starting December 31, 2013.

My cycling totals for 2014 (207 days) currently stand at 11,123.0 kilometers (6,911.5 miles) with 60,978 meters (200,059 feet) of elevation. I’m very happy to have broken 200,000 feet of vertical for the year, which happened on yesterday’s ride.

I’ve set 222 cycling personal records for time so far in 2014, and numerous power output personal records.

My total riding time for 2014 is 369 hours in the saddle.

 

WRAP-UP

This mini-cut really doesn’t feel like a cut at all. My normal cuts are so strict and hardcore, while on this one I’m taking a much more laid back approach. Sure, my progress as been a little slower than I’m accustomed to but, man… I feel good! Yesterday’s 100 kilometer ride was done on tired legs, and I still set a new 7-minute power output personal record of 333 watts. Not only that, the only intra-ride fuel I required on yesterday’s ride (apart from Gatorade and two Saltstick electrolyte caps) was a single GU energy gel. As long as I can continue to gain power on the bike while dropping pounds, I’m not stopping this cut.

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