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2014 maintenance progress report: week #34

Sunday, November 9, 2014 by  
Filed under Daily Blog

November
9
2014

Week #34 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

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 166.4 pounds. That’s a +2.0 pound change since last week’s weight of 164.4 pounds, and a +8.0 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 7.6%. That’s a +0.5% change since last week’s body fat measurement of 7.1%, and a +1.4% change from my 2014 maintenance starting body fat measurement of 6.2%.

Over the past week I’ve gained 0.98 pounds of fat and gained 1.02 pounds of lean mass. Since the beginning of my 2014 maintenance program I’ve gained a total of 2.83 pounds of fat and gained a total of 5.17 pounds of lean mass.

My tape measurements (as measured by the MyoTape) indicate a quarter inch gain to each my waist, my hips and my quads. Since the beginning of my 2014 maintenance program I’ve gained a half inch to my waist, a half inch to my quads and a half 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 30.5″
Hips 36.25″
Forearms 12″
Arms 14.5″
Quads 21.25″
Calves 15.25″
Chest 39.75″

 

ANALYSIS

Heh. Well, I said in yesterday’s blog that if today’s report wasn’t ugly then I failed at my belated birthday celebration. Looks like I succeeded admirably.

 

DIET

Diet this week was clean and healthy, with the exception of yesterday. Yesterday I had steak fajitas with all the usual sides, corn chips, a big margarita, chocolates and red wine.

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 a margarita and red wine with yesterday’s cheat meal.

 

TRAINING

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

So far this week I’ve cycled a total of 266 kilometers (165.3 miles), and today I’ll be adding some more to that total, but probably not much (it’s raining and we have house guests).

My 2014 riding streak continues unbroken with 313 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 (312 days) currently stand at 17,284 km kilometers (10,739.8 miles) with 97,954 meters (321,371 feet) of elevation. My total riding time for 2014 is 560 hours in the saddle.

I’ve set 382 cycling personal records for time so far in 2014, and numerous power output personal records.

 

WRAP-UP

My plan to be as fat as possible for the Horrible Hundred, which is next weekend, is coming together masterfully! Seriously, I am not worried about a little fat gain at this point in the year. It’s been a fantastic year of cycling, and I’ve trained my ass off all year long. Next weekend is pretty much the last Century Season ride, and I’m looking forward to closing out the year with a little less intensity. I need to recharge a bit before 2015, because big things are in store. 🙂

John Stone Fitness Comments

2 Responses to “2014 maintenance progress report: week #34”
  1. Your script seems off, it says “My 7-point body fat reading this morning (as measured by the FatTrack PRO Digital Body Fat Caliper) is 7.6%. That’s a -0.2% change since last week’s body fat measurement of 6.1%”.

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