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2014 maintenance progress report: week #35

Sunday, November 16, 2014 by  
Filed under Daily Blog

November
16
2014

Week #35 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 167.2 pounds. That’s a +0.8 pound change since last week’s weight of 166.4 pounds, and a +8.8 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 7.9%. That’s a +0.3% change since last week’s body fat measurement of 7.6%, and a +1.7% change from my 2014 maintenance starting body fat measurement of 6.2%.

Over the past week I’ve gained 0.56 pounds of fat and gained 0.24 pounds of lean mass. Since the beginning of my 2014 maintenance program I’ve gained a total of 3.39 pounds of fat and gained a total of 5.41 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 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

I said last week that I’m sort of coasting out the rest of the year with regards to my diet. That doesn’t mean I’m going to go nuts or get super sloppy, but I’m going to allow myself a little extra food, a few extra cheat meals/snacks here and there, and I’ll allow myself to drink a little more frequently. I’ve been training my ass off this year, and I’ll be cutting down to 150-155 pounds at the beginning of 2015. I need a little time to chill and relax or I’ll burn out. This week my diet was clean, in fact I didn’t even have my normal Saturday cheat meal (saving that for tonight), but I did consume some extra calories, including six beers on Friday night and three last night.

 

DIET

Diet this week was clean and healthy, although my calories were a little high and I did consume beer on Friday and Saturday night.

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 six Fat Tire ales on Friday night, and another three last night.

 

TRAINING

Activity level over the past week has been moderate.

So far this week I’ve cycled a total of 272 kilometers (169.1 miles), and today I’ll be adding another hilly 161 kilometers (100 miles) to this week’s total at the 2014 Horrible Hundred.

My 2014 riding streak continues unbroken with 320 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 (319 days) currently stand at 17,588 km kilometers (10,928.9 miles) with 99,846 meters (327,579 feet) of elevation. My total riding time for 2014 is 570 hours in the saddle.

I’ve set 392 cycling personal records for time so far in 2014, and numerous power output personal records.

 

WRAP-UP

Well, I’m a little heavier than I’d like to be for today’s Horrible Hundred, but I did set five power personal records a few days ago (see “Breakthrough training ride yesterday“). I figure the power-to-weight difference is very close to a wash, and splitting hairs. None of that matters now anyway–it’s time to go see what I can do! Full report tomorrow. 🙂

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