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2014 maintenance progress report: week #33

Sunday, November 2, 2014 by  
Filed under Daily Blog

November
2
2014

Week #33 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

Myotape

Myotape

My scale weight this morning (as measured by the EatSmart Precision Digital Bathroom Scale) is 164.4 pounds. That’s a +0.4 pound change since last week’s weight of 164.0 pounds, and a +6.0 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 7.1%. That’s a -0.2% change since last week’s body fat measurement of 6.9%, and a +0.9% change from my 2014 maintenance starting body fat measurement of 6.2%.

Over the past week I’ve gained 0.35 pounds of fat and gained 0.05 pounds of lean mass. Since the beginning of my 2014 maintenance program I’ve gained a total of 1.85 pounds of fat and gained a total of 4.15 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

A little fat gain this week. My activity level was on the low side this week, and I did not alter my diet to compensate. I also had a pretty big cheat meal last night, and a few beers on Halloween (Friday night). I don’t mind maintaining right now, but I really don’t want to be adding any weight, either.

 

DIET

Diet this week was clean and healthy, with the exception of my weekly cheat meal, which I ate last night (pizza, garlic bread and 5 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 had three Fat Tire ales on Friday night, and five Fat Tire ales with my cheat meal on Saturday night.

 

TRAINING

Activity level over the past week has been moderate.

So far this week I’ve cycled a total of 270 kilometers (167.6 miles), and today I’ll be doing adding another fast 100 kilometers (62 miles) to that total. I also did a really tough “functional” strength training workout when I cut down and removed two 30+ foot palms from my property.

My 2014 riding streak continues unbroken with 306 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 (305 days) currently stand at 16,922.25 kilometers (10,515.0 miles) with 95,957.14 meters meters (314,820 feet) of elevation. My total riding time for 2014 is 550 hours in the saddle.

I’ve set 346 cycling personal records for time so far in 2014, and numerous power output personal records.

 

WRAP-UP

Despite the small amount of fat gain it’s been a good week. I actually set a number of personal records on yesterday’s ride, and all of those records were climbs. I am feeling good for today’s ride, the Seminole Cyclefest, which should be fast! Ride report in tomorrow’s blog.

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