2015 maintenance progress report: Baseline
Starting tomorrow I’m officially entering my 2015 maintenance phase, and this is the baseline maintenance report.
In my March 27, 2015 blog, I announced that I’ve decided to maintain at around 165 pounds instead of my initial target of 160 pounds. If you want to learn my reasons for this choice, check out this blog.
METHODS AND MINUTIA:
A few words about my body fat test, scale weight and soft tape measurements
- 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%. The key is consistent readings from one week to the next: the actual number is not that important (to me). With that said, I believe my caliper body fat reading is consistently 1.5% – 2% lower than my actual body fat percentage. For example, if my caliper indicates 5.6% body fat, I believe my actual body fat is probably around 7.1%.
- 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 165.2 pounds.
My 7-point body fat reading this morning (as measured by the FatTrack PRO Digital Body Fat Caliper) is 6.9%.
Here are my tape measurements:
My usual maintenance reports contain much more detail (including information about my diet and exercise over the past week), but because this is just the baseline report there’s no data to compare these numbers with. I’ll note that these measurements were taken this morning, and last night I consumed a splurge meal of pizza, garlic bread and beer. So, while my scale weight is up a few pounds over what I’ve been seeing all week long (about 162-163 pounds), I am still using this morning’s numbers as my maintenance baseline.