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2014 maintenance progress report: week #37

Sunday, November 30, 2014 by  
Filed under Daily Blog

November
30
2014

Week #37 of my 2014 maintenance program is complete, and it’s time for my weekly progress report.

PLEASE NOTE:
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

 

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 170.2 pounds. That’s a +2.6 pound change since last week’s weight of 167.6 pounds, and a +11.8 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 8.7%. That’s a +0.6% change since last week’s body fat measurement of 8.1%, and a +2.5% change from my 2014 maintenance starting body fat measurement of 6.2%.

Over the past week I’ve gained 1.23 pounds of fat and gained 1.37 pounds of lean mass. Since the beginning of my 2014 maintenance program I’ve gained a total of 4.99 pounds of fat and gained a total of 6.81 pounds of lean mass.

My tape measurements (as measured by the MyoTape) indicate a half inch gain to my hips, a quarter inch gain to my quads and a quarter inch gain to my waist, while all other measurements have remained the same. Since the beginning of my 2014 maintenance program I’ve gained three-quarters of an inch to my waist, three-quarters of an inch to my quads and one 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.

Location
Current Measurement
Waist 30.75″
Hips 37.0″
Forearms 12″
Arms 14.5″
Quads 21.5″
Calves 15.25″
Chest 39.75″

 

ANALYSIS

Well, that’s my single ugliest week of the year! No surprise, I suppose: Thanksgiving on Thursday, a repeat performance on Friday and then pizza last night. I suspect the bloat from all that is throwing off the measurements and, to a lesser extent, maybe even my body fat percentage. I guess I’ll know more next weekend, as I’m eating CLEAN all next week. I enjoyed the holiday, but I am tired of all this “heavy” food!

 

DIET

Diet this week was clean up until Thursday and, as noted above, it went straight to hell for the next 3 days.

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. Red wine was consumed on Thursday and Friday, and beer was consumed Saturday night.

 

TRAINING

Activity level over the past week has been moderate.

So far this week I’ve cycled a total of 355 kilometers (220.7 miles), and today I’ll be adding about another 30 miles to that total. I did an 82 mile ride yesterday, and I only drank one bottle of water and consumed just 2 energy gels (no food). I really didn’t even need the energy gels, either. It was cool yesterday, but I’m also holding more water than a camel right now, and my glycogen stores are fully topped off from all the food I’ve been eating.

My 2014 riding streak continues unbroken with 334 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 (333 days) currently stand at 18,426.67 kilometers (11,449.8 miles) with 107,380 meters (352,297 feet) of elevation. My total riding time for 2014 is 595 hours in the saddle.

I’ve set 422 cycling personal records for time so far in 2014, and numerous power output personal records.

 

WRAP-UP

I’m hopeful that by next weekend a little bit of the weight I put on over the past few days will be gone. I’m feeling so bloated right now that it’s not even funny, so I’m pretty sure a week of clean eating will erase most of the “damage”, which is probably mostly (not all) water weight.

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