2014 maintenance progress report: week #22
Week #22 of my 2014 maintenance program is complete, and it’s time for my weekly progress report.
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 161.6 pounds. That’s a -0.4 pound change since last week’s weight of 162.0 pounds, and a +3.2 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 6.3%. That’s a -0.1% change since last week’s body fat measurement of 6.4%, and a +0.1% change from my 2014 maintenance starting body fat measurement of 6.2%.
Over the past week I’ve lost 0.19 pounds of fat and lost 0.21 pounds of lean mass. Since the beginning of my 2014 maintenance program I’ve gained a total of 0.36 pounds of fat and gained a total of 2.84 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.
The minor trimming to my daily caloric intake has started the scale moving back down, albeit slightly. Additionally, my activity level was quite low this week (more on that below), so I think over the next week I’ll see some increased results without any further reduction in calories.
I’ve decided to end the mini-cut, at least in the formal sense of things. I’m nearly back to the same body fat percentage that I reached at the end of my 2014 cut (6.3% now vs. 6.2% then), and the rest of the weight is just water weight from my weekly splurge meal, which is always Saturday night (the night before my measurements are taken).
Even though I’m not going to continue calling this a mini-cut and will revert “officially” back to maintenance, I will continue to slowly drop scale weight over the next few weeks. I will also continue to log my meals on MyFitnessPal for the time being. I really would not mind reaching the mid-150 pound range.
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. I also had a glass of red wine Friday evening after a particularly tough day of work.
My daily food logs can be found on MyFitnessPal.
Activity level over the past week has been low. Between my work schedule and an unfortunate ride-ending mechanical yesterday (broken spoke, more in tomorrow’s blog), my time in the saddle over the past week has not been up to par…
So far this week I’ve only cycled a total of 303 kilometers (188.1 miles), but today I’m going to get this week’s number closer to where it should be with a 162 kilometer (100 mile) ride. Yeah, it’s going to be hot and miserable, but whatever. I need the miles.
My 2014 riding streak continues unbroken with 229 straight days in the saddle starting December 31, 2013.
My cycling totals for 2014 (228 days) currently stand at 12,376.66 kilometers (7,690.5 miles) with 70,085.10 meters (229,938 feet) of elevation. My total riding time for 2014 is 408 hours in the saddle.
I’ve set 245 cycling personal records for time so far in 2014, and numerous power output personal records.
Another good week, but I think this time next week I should be close to dropping back below the 160 pound mark. I’ve got a century ride on tap today, and another century ride scheduled for next Saturday. Also, my schedule should allow for some more saddle time over the next week, so this should be a very active week for me.