2014 maintenance progress report: week #36
Week #36 of my 2014 maintenance program is complete, and it’s time for my weekly progress report.
A few words about my methodologies and body fat percentage
- My body fat, tape measurements and scale weight are all performed while fasted (first thing in the morning before eating or drinking).
- All measurements are taken “cold” (no pump), and flexed.
- A 7-point or 9-point body fat caliper pinch test is the most accurate “at-home” method of determining one’s body fat percentage, but even in the most skilled hands calipers have a margin of error up to +/-3%. In my case, I believe the caliper is consistently low by about 1.5% – 2%. So, if my caliper reports, for example, 8.1% body fat, I believe my actual body fat percentage is probably closer to 10%. The key is consistent readings from one week to the next: the actual number is not that important (to me).
- If you want the most accurate body fat percentage reading possible, go have a DEXA test done.
TOOLS OF THE TRADE:
This is the exact equipment I use to track my progress every week
My scale weight this morning (as measured by the EatSmart Precision Digital Bathroom Scale) is 167.6 pounds. That’s a +0.4 pound change since last week’s weight of 167.2 pounds, and a +9.2 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 8.1%. That’s a +0.2% change since last week’s body fat measurement of 7.9%, and a +1.9% change from my 2014 maintenance starting body fat measurement of 6.2%.
Over the past week I’ve gained 0.37 pounds of fat and gained 0.03 pounds of lean mass. Since the beginning of my 2014 maintenance program I’ve gained a total of 3.76 pounds of fat and gained a total of 5.44 pounds of lean mass.
My tape measurements (as measured by the MyoTape) indicate a quarter inch gain to my hips, while all other measurements have remained the same. Since the beginning of my 2014 maintenance program I’ve gained a half inch to my waist, a half inch to my quads and three-quarters of an 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.
A little more scale weight and body fat creep this week. Like I said, I’m in cost mode for the rest of 2014. I’m still riding hard and doing well there, but the diet has been relaxed quite a bit as I prepare for what is going to be a super strict cut in 2015.
Diet this week was clean and healthy, but I had two full-on cheat meals: hamburgers and fries on Wednesday night, and pizza last night. Beer was consumed Wednesday night, Friday night and last 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. Beer was consumed on three nights over the past week.
Activity level over the past week has been on the low side of things. A busy work schedule, cold mornings (a couple near freezing) and rain did not keep me off the bike, however!
So far this week I’ve cycled a total of 268 kilometers (166.6 miles), and today I’ll be adding to that total, but I’m not sure how much. Yesterday’s 65 mile ride was in the rain, and we’ve got rain in the forecast all day again today. I had a good ride yesterday, and I’m glad I did it, but I’d rather stay dry today if I can.
My 2014 riding streak continues unbroken with 327 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 (326 days) currently stand at 18,120.15 km kilometers (11,197.2 miles) with 103,210 meters (338,615 feet) of elevation. My total riding time for 2014 is 583 hours in the saddle.
I’ve set 415 cycling personal records for time so far in 2014, and numerous power output personal records.
If you think this report was ugly, wait until you see next week’s report: Thanksgiving is this Thursday, and I plan to set a new turkey consumption PR! 😉