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2014 maintenance progress report: week #31

Sunday, October 19, 2014 by  
Filed under Daily Blog

October
19
2014

Week #31 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
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 164.0 pounds. That’s a -0.0 pound change since last week’s weight of 164.0 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 -0.0% change since last week’s body fat measurement of 6.9%, and a +0.7% change from my 2014 maintenance starting body fat measurement of 6.2%.

Over the past week I’ve lost 0.0 pounds of fat and lost 0.00 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

Weight is holding steady, and I even ate above maintenance this week in an effort to fight off the cold I picked up. Even though I’m up a few pounds from where I’d like to be (ideally I’d be about 4 or 5 pounds lighter right now), I’m fine with it for the next couple months. All of my PRs and power records yesterday were on climbs, so the power-to-weight trade seems to be working out in my favor.

 

DIET

Diet this week was my usual clean and healthy foods, and I had my weekly cheat meal last night (pizza, garlic bread and four 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 four Fat Tire ales with yesterday’s splurge meal.

 

TRAINING

Activity level over the past week has been moderately high.

So far this week I’ve cycled a total of 382.1 kilometers (237.4 miles), and today I’ll be doing about 50-ish miles. I wound up riding 130 kilometers (81 miles) yesterday, and I felt surprisingly good: I set several new PRs for time and three new power PRs. My nose was running the whole time, but other than that I guess I’m over my cold. Felt good the rest of the day, too.

My 2014 riding streak continues unbroken with 292 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 (291 days) currently stand at 16,163.61 kilometers (10,043.6 miles) with 91,312 meters (299,606 feet) of elevation. My total riding time for 2014 is 526 hours in the saddle.

I’ve set 319 cycling personal records for time so far in 2014, and numerous power output personal records.

 

WRAP-UP

I’ve got a fast and hilly 100 mile ride coming up next weekend, and so this week I’ll be eating clean with an emphasis on carbs. I’ll probably taper my riding down a bit as the weekend approaches, as I expect this coming weekend’s century to be about as fast and hard as the one I did last weekend at the Mount Dora Bike Festival.

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