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2014 maintenance progress report: week #21

Sunday, August 10, 2014 by  
Filed under Daily Blog

August
10
2014

Week #21 of my 2014 maintenance program is complete, and it’s time for my weekly progress report.

Myotape

Myotape

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 162.0 pounds. That’s a -0.2 pound change since last week’s weight of 162.2 pounds, and a +3.6 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 6.4%. 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 0.55 pounds of fat and gained a total of 3.05 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.

 

ANALYSIS

Okay, it’s time for a little tweak to my diet. Over the past two weeks I’ve only lost 0.4 pounds, and virtually all of that weight has been water weight. The thing to point out, though, is that when I was doing my 2014 cut I consumed no cheat meals or alcohol, so when I finished that cut I was 158.4 pounds, but that was a very “dry” weight (I was not holding water). During this so-called “mini-cut” I’ve almost always consumed my weekly splurge meal on Saturday night which, of course, is the night before I take my weekly measurements. So I’ve been holding water for nearly all of these weekly reports. In fact, I’m basically at the same body fat percentage I was at when I finished my 2014 cut (6.2% then vs. 6.4% now).

Remember, while a 7-point or 9-point body fat caliper pinch test is the most accurate “at-home” method of determining one’s body fat percentage, even in the most skilled hands calipers have a margin of error up to +/-3%. The key is consistent readings, not the actual number. In my case, I believe the caliper reads consistently low by about 1%. In other words, my actual body fat percentage right now is probably in the mid-7% range. If I cared about the “real” number I could go have a DEXA scan done, but I don’t care.

I’m sure if I went a week with no splurge meal I’d shed at least 2 pounds of water weight, which would put me right at my goal weight of 160 pounds. But I don’t care to do that. In fact, I’m happy to just keep going as I am now indefinitely, so long as my power on the bike doesn’t suffer. I would not mind a bit if I got down to 155 pounds or so.

So, as far the tweak to my diet, I’m going to be very, very cautious here. I’m feeling great, and I don’t want that to change. I’ll probably trim about 150 calories per day over the next week and see how that goes. I’m in no hurry. 🙂

 

DIET

Diet this week was clean and to plan, and consisted of all my usual cutting foods. Yesterday I had my only splurge meal of the week: pizza, garlic bread and three Fat Tire ales.

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. As mentioned above, I had three Fat Tire ales with yesterday’s 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 high.

This week I’ve cycled a total of 425.83 kilometers (264.6 miles) so far and, of course, I’ll be riding today.

My 2014 riding streak continues unbroken with 222 straight days in the saddle starting December 31, 2013.

My cycling totals for 2014 (221 days) currently stand at 12,013.11 kilometers (7,464.6 miles) with 67,334 meters (220,912 feet) of elevation. My total riding time for 2014 is a little over 396 hours in the saddle.

I’ve set 244 cycling personal records for time so far in 2014, and numerous power output personal records. On yesterday’s ride I set 6 personal records for time. Unfortunately during a hard effort for time up Sugarloaf mountain (I smashed my old Sugarloaf PRs by wide margins, by the way), about halfway up Sugarloaf my power meter battery cut out! At the point the battery died (it came back to life a bit later), I’d been averaging 573 watts on the climb, and I was holding that power steady. My existing 2-minute power PR (my time up Sugarloaf was 1:56) is 455 watts, and I’m 100% sure I would have set a new 2-minute power output PR in excess of 500 watts had the power meter battery not started flaking out. The frustrating thing is that when I did a full bike tune on Friday, I checked the power meter battery level via my Garmin Edge 810, and it reported “OK”. Um, how about a “LOW” condition somewhere in there, guys (I’m looking at Stages, not Garmin). I’m going to pull back before I go off on a rant…

 

WRAP-UP

Despite a couple weeks at basically the same weight, I’m not in the least bit anxious or frustrated. I’m feeling great, and I’m sure a little diet tweaking is going to keep things heading in the right direction.

John Stone Fitness Comments

2 Responses to “2014 maintenance progress report: week #21”
  1. hey john, was curious as to why you stay on your cutting type foods during maintenance? is it more just to keep meals consistent/easier to prepare or more just actual preference for those foods?

    also im amazed at the activity numbers i read on your myfitnesspal. would you say those figures are somewhat accurate and also necessary for someone who is looking to cut? i.e. you have usually like 800 net calorie intake a day, lol.

    cheers

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    • Actually, as mentioned above, I’m doing a mini-cut right now, so I am indeed cutting. Also, these are not “cutting foods”, these are simply healthy foods. This is the sort of diet I eat all time, cutting or maintaining (I just eat more when I’m maintaining).

      I think my calories burned figures shown on MFP are probably fairly accurate, but in my case those numbers come from Strava and not MFP (MFP’s calories burned estimations seem to be extremely high). I don’t put any stock in what MFP says I should be eating to lose weight or maintain, I just use the site to track my caloric intake while I’m cutting. I use my measurements, body fat % and scale weight as caloric guides.

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