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2014 maintenance progress report: week #32

Sunday, October 26, 2014 by  
Filed under Daily Blog

October
26
2014

Week #32 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

 

NOTE: My body fat, tape measurements and scale weight are all performed while fasted (first thing in the morning before eating or drinking).

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 164.0 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.

All measurements are taken “cold” (no pump), and flexed.

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

 

ANALYSIS

Third week in a row at the exact same weight, right down to the tenth of a pound. This is what I want: I don’t want to drop weight right now, as I need my energy high for all the big rides I’m doing (it’s Century Season), but I also don’t want to gain any weight. Pretty happy about how things have been going in this respect.

 

DIET

Diet this week was clean and healthy, and I skipped my usual Saturday night cheat meal last night. I’m saving that splurge meal for tonight when I get back from the Horse Farm Hundred ride, which is going to be hard and fast. I did have an extra splurge meal last Sunday: I grilled burgers for my birthday.

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.

 

TRAINING

Activity level over the past week has been at the lower end of moderate.

So far this week I’ve only cycled a total of 245 kilometers (152.0 miles), but today I’ll be doing a little over 160 kilometers (100 miles). I’ve purposely gone light this week, as I needed to do everything I could to get over the cold I picked up last week. Unfortunately I’m still not 100% over the cold, but all things considered I feel pretty good.

My 2014 riding streak continues unbroken with 299 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 (298 days) currently stand at 16,490.79 kilometers (10,246.9 miles) with 93,079 meters (305,377 feet) of elevation. My total riding time for 2014 is 537 hours in the saddle.

I’ve set 331 cycling personal records for time so far in 2014, and numerous power output personal records.

 

WRAP-UP

This week went to plan, and I think I’m about as prepared as I can be for today’s ride. This 100 mile ride is going to be very fast and tough. If I don’t have any mechanicals and have a pretty good day in the saddle, I may even wind up with a faster average speed than my average on the Mount Dora Bike Festival century (23.1 mi/h). Unless I completely bonk, I will be riding this century with no stops or rest. It’s a two hour drive to Gainesville, so I need to sign off and get ready to head that way. Full report in tomorrow’ blog!

John Stone Fitness Comments

2 Responses to “2014 maintenance progress report: week #32”
  1. Are your measurements done with muscles flexed or relaxed? I’ve never been sure what would be the most accurate when keeping a running long-term log of your progress. I’m also assuming all measurements including body weight are done upon waking the same day of the week every time prior to any eating or drinking.

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    • Hey Paul, all measurements are taken “cold” (no pump), and flexed. As for accuracy, I suggest doing measurements “cold”, as pumps can vary quite a lot and that will throw your measurements off. It really doesn’t matter if you do the measurements flexed or not flexed, so long as you are consistent with your approach every time.

      My body fat, tape measurements and scale weight are all performed once per week while fasted (first thing in the morning before eating or drinking).

      I’m going to add this information to my weekly stats blog, thanks.

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