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2014 maintenance progress report: week #38

Sunday, December 7, 2014 by  
Filed under Daily Blog


Week #38 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.


This is the exact equipment I use to track my progress every week



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 170.2 pounds. That’s a +0.0 pound change since last week’s weight of 170.2 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 +0.0% change since last week’s body fat measurement of 8.7%, and a +2.5% change from my 2014 maintenance starting body fat measurement of 6.2%.

Over the past week I’ve gained 0 pounds of fat and gained 0 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 no changes over the past week. 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.

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



Hey, how about that? I manged to squeeze my chubby little finger in the holiday weight gain dike this week! 🙂 No changes this week, but my pre-cut two week holiday vacation starts this coming Saturday. I like to go a little crazy with my diet right before a strict cut, so when I get back I expect to be up at least 5 pounds, perhaps more. That means I’ll be looking at about a 20 pound cut to reach my 155 pound goal. That will take me about 2 months, not bad at all.



Diet this week was clean, but I did consume red wine on Friday night, and I had one cheat meal: pizza, garlic bread and a sampling of several different beers from the likes of New Belgium, Terrapin and Samuel Adams.

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 Friday evening, and beer was consumed Saturday night.



Activity level over the past week has been moderate.

So far this week I’ve cycled a total of 329 kilometers (204.7 miles), and today I’ll be adding about another 30-50 miles to that total.

My 2014 riding streak continues unbroken with 341 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 (340 days) currently stand at 18,798.75 kilometers (11,681.0 miles) with 109,762.14 meters (360,112 feet) of elevation. My total riding time for 2014 is 607 hours in the saddle. Yesterday’s ride put me over the top of my 2014 elevation goal of 360,000 feet!

I’ve set 434 cycling personal records for time so far in 2014, and numerous power output personal records.



While I’m enjoying my relaxed diet right now, I really felt the extra 10 pounds on yesterday’s hilly 73 mile ride. I was surprised that I set several new personal records on Buckhill, as that extra weight definitely made things harder on me. If I can maintain my current power at 155 pounds–and I think I can–my riding is going to be at a whole new level next year. This has me pretty excited.

John Stone Fitness Comments

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