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2014 maintenance progress report: week #29

Sunday, October 5, 2014 by  
Filed under Daily Blog

October
5
2014

Week #29 of my 2014 maintenance program is complete, and it’s time for my weekly progress report.

NOTE: I took a couple weeks off from blogging in September, so my last Sunday report was on September 7, 2014. When you see “last week” below, that refers to September 7th.

Tools of the trade
This is the exact equipment I use to track my progress every week

 

RAW DATA
The FatTrack Pro Digital Body Fat Caliper

The FatTrack Pro Digital Body Fat Caliper

My scale weight this morning (as measured by the EatSmart Precision Digital Bathroom Scale) is 164.2 pounds. That’s a +3.0 pound change since last week’s weight of 161.2 pounds, and a +5.8 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 7.0%. That’s a +0.8% change since last week’s body fat measurement of 6.2%, and a +0.8% change from my 2014 maintenance starting body fat measurement of 6.2%.

Over the past week I’ve gained 1.5 pounds of fat and gained 1.5 pounds of lean mass. Since the beginning of my 2014 maintenance program I’ve gained a total of 1.67 pounds of fat and gained a total of 4.13 pounds of lean mass.

My tape measurements (as measured by the MyoTape) indicate a quarter inch gain to each my waist, thighs and hips. Since the beginning of my 2014 maintenance program I’ve gained a quarter inch to my waist, a quarter inch to my thighs and a quarter inch to my hips.

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.

Location
Current Measurement
Waist 30.25″
Hips 36″
Forearms 12″
Arms 14.5″
Quads 21″
Calves 15.25″
Chest 39.75″

 

ANALYSIS

I knew I’d added some fat over the past few weeks. The short story is that I ate too much, and didn’t ride enough during the couple of weeks I was buried in work. I actually went over this in quite a bit of detail, so rather than rehash that here I’ll just direct you my blog from this past Monday, “A fairly lengthy recap of the past two weeks…“.

 

DIET

Diet this week was my usual clean and healthy foods, and I had my weekly cheat meal last night (pizza and three Samuel Smith Oatmeal Stouts, which are awesome).

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 three Samuel Smith Oatmeal Stouts with yesterday’s splurge meal.

 

TRAINING

Activity level over the past week has been moderate.

So far this week I’ve cycled a total of 304.5 kilometers (189.2 miles), and today I’ll be doing a hilly 160 kilometer (100 mile) Horrible Hundred training ride. Today’s ride will get my weekly total up to where I like it, in the 300 mile/500 kilometer neighborhood.

My 2014 riding streak continues unbroken with 278 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 (277 days) currently stand at 15,213.29 kilometers (9,453.1 miles) with 85,995.97 meters (282,139 feet) of elevation. My total riding time for 2014 is a little over 496 hours in the saddle.

I’ve set 292 cycling personal records for time so far in 2014, and numerous power output personal records.

 

WRAP-UP

I’m going to tighten up the caloric intake a little bit this week, but I can’t go overboard because I’ve got lots of big 100+ mile rides on the calendar over the next couple of months. That’s okay, I feel like I’m in a pretty good spot with regards to my power-to-weight ratio, so I’m not looking to do much more than maintain my current weight over the next couple months.

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