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2014 maintenance progress report: week #30

Sunday, October 12, 2014 by  
Filed under Daily Blog

October
12
2014

Week #30 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

 

RAW DATA
Myotape

Myotape

My scale weight this morning (as measured by the EatSmart Precision Digital Bathroom Scale) is 164.0 pounds. That’s a -0.2 pound change since last week’s weight of 164.2 pounds, and a +5.6 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 6.9%. That’s a -0.1% change since last week’s body fat measurement of 7.0%, and a +0.7% change from my 2014 maintenance starting body fat measurement of 6.2%.

Over the past week I’ve lost 0.17 pounds of fat and lost 0.03 pounds of lean mass. Since the beginning of my 2014 maintenance program I’ve gained a total of 1.50 pounds of fat and gained a total of 4.10 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 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

Ideally I’d be below 160 pounds right now, and closer to 6% body fat, but with so many big rides happening now’s not a good time to drop fat. A couple extra pounds are going to hurt me far less on the bike compared to being in a caloric deficit. I’m feeling really good right now, so no worries there.

 

DIET

Diet this week was my usual clean and healthy foods, and I had my weekly cheat meal last night (pizza, garlic bread and five 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. I drank five Fat Tire ales 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 340 kilometers (211.1 miles), and today I’ll be doing the Assault on Sugarloaf ride (64 kilometers/40 miles) at the Mount Dora Bike Festival.

My 2014 riding streak continues unbroken with 285 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 (284 days) currently stand at 15,718.46 kilometers (9,767.0 miles) with 88,910 meters (291,699 feet) of elevation. My total riding time for 2014 is 512 hours in the saddle.

I’ve set 310 cycling personal records for time so far in 2014, and numerous power output personal records.

 

WRAP-UP

This was a good week. Yesterday’s 100 mile ride at the Mount Dora Bike Festival was a lot of fun, and it pushed me to new heights on few different levels. Full report on the bike fest tomorrow, but right now I need to eat and get ready to ride again!

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