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2014 maintenance progress report: week #25

Sunday, September 7, 2014 by  
Filed under Daily Blog


Week #25 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


EatSmart Precision Digital Bathroom Scale

EatSmart Precision Digital Bathroom Scale

My scale weight this morning (as measured by the EatSmart Precision Digital Bathroom Scale) is 161.2 pounds. That’s a +0.6 pound change since last week’s weight of 160.6 pounds, and a +2.8 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 6.2%. That’s a 0.0% change since last week’s body fat measurement of 6.2%, and a 0.0% change from my 2014 maintenance starting body fat measurement of 6.2%.

Over the past week I’ve gained 0.03 pounds of fat and lost 0.57 pounds of lean mass. Since the beginning of my 2014 maintenance program I’ve gained a total of 0.17 pounds of fat and gained a total of 2.63 pounds of lean mass.

My tape measurements (as measured by the MyoTape) indicate no changes over the past week. All my tape measurements are identical to what they were at the beginning of my 2014 maintenance program.

By popular request, I’m now including my tape measurements as part of my weekly reports. I keep this information up-to-date on MyFitnessPal when I’m actively cutting, but when I’m maintaining I don’t use MFP, so there was sort of an information gap. This fixes that.

Current Measurement
Waist 30″
Hips 35.75″
Forearms 12″
Arms 14.5″
Quads 20.75″
Calves 15.25″
Chest 39.75″



A slight increase in scale weight this week, but I’m okay with that. I caught some sort of a virus, but my appetite was still strong so I ate a little above maintenance for a few days. Also, last night I had my weekly splurge meal. My body fat reading and tape measurements are identical to last week’s measurements, so the scale weight gain is just water retention from the pizza I ate last night.



Diet this week was my usual clean and healthy foods and, as you just read, I was eating above maintenance for a few days. I consumed two splurge meals this week: pizza last night, and I also had an extra cheat meal when I grilled some burgers on Labor Day this past Monday.

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 drank four Fat Tire ales with yesterday’s splurge meal.



Activity level over the past week has been moderately high.

So far this week I’ve cycled a total of 428 kilometers (265.9 miles), and today it looks like I’ll be closing out the week with another 100 kilometers (62 miles) added to that total today.

My 2014 riding streak continues unbroken with 250 straight days in the saddle starting December 31, 2013. My guidelines/requirements for my “Ride every day in 2014” challenge can be found here.

My cycling totals for 2014 (249 days) currently stand at 13,883.01 kilometers (8,626.5 miles) with 78,606.01 meters (257,894 feet) of elevation. My total riding time for 2014 is 456 hours in the saddle.

I’ve set 276 cycling personal records for time so far in 2014, and numerous power output personal records.



I had to ride sick a couple of days this week to keep my 2014 riding streak alive, but thankfully I was not so sick that doing so was unbearable. In fact, on yesterday’s 100 mile ride I felt better and better as the ride wore on. This morning I am still not feeling 100%, but I’m definitely on the mend. Sometimes rest is the best way to get over injury and illness, but other times it’s best to soldier on. Making that judgement call can be tough, but it becomes much easier once you are in really tune with your body. I’m glad I rode yesterday. 🙂

John Stone Fitness Comments

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