2014 maintenance progress report: week #20
Week #20 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, maybe even a little lower.
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 162.2 pounds. That’s a -0.2 pound change since last week’s weight of 162.4 pounds, and a +3.8 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 -0.0% change since last week’s body fat measurement of 6.4%, and a +0.2% change from my 2014 maintenance starting body fat measurement of 6.2%.
Over the past week I’ve lost 0.01 pounds of fat and lost 0.19 pounds of lean mass. Since the beginning of my 2014 maintenance program I’ve gained a total of 0.56 pounds of fat and gained a total of 3.24 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 quarter-inch to each my waist, my hips and my thighs, while all other measurements have remained the same.
This is the first week since I started my mini-cut in which there was virtually no progress. Plateaus are a normal part of fat loss (I’ve written about this subject many times, most recently on July 16th). It may be time for my first caloric adjustment of this mini-cut, but I’m going to give it at least a few more days before I alter anything. More on that in the wrap-up, below.
Diet this week was on-target, and consisted of all my usual cutting foods. Yesterday I had my only splurge meal of the week, but it was a doozy: a massive steak fajita dinner with all the usual accompaniments.
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 had a margarita with yesterday’s 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 361.78 kilometers (224.8 miles) so far and, of course, I’ll be riding today.
My 2014 riding streak continues unbroken with 215 straight days in the saddle starting December 31, 2013.
My cycling totals for 2014 (214 days) currently stand at 11,535.78 kilometers (7,168.0 miles) with 63,748.01 meters (209,147 feet) of elevation.
I’ve set 235 cycling personal records for time so far in 2014, and numerous power output personal records. I set a 6-minute power output PR of 347 watts on yesterday’s ride, which I was very happy about. It’s great to still be losing scale weight while gaining power!
My total riding time for 2014 is 381 hours in the saddle.
I’m being very cautious about trimming calories on this mini-cut. While I want to be as light as possible, I do not want to sacrifice power on the bike, and I do not want my energy level to suffer even slightly. I’m going to give it at least a few more days–perhaps even a week–before I even think about reducing my daily caloric intake.