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2015 maintenance progress report: Week #1

Sunday, April 12, 2015 by  
Filed under Daily Blog


Week #1 of my 2015 maintenance program is complete, and it’s time for my weekly progress report.

EatSmart Precision Digital Bathroom Scale

EatSmart Precision Digital Bathroom Scale

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.


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 165.6 pounds. That’s a +0.4 pound change since last week’s weight of 165.2 pounds, and a +0.4 change from my 2015 maintenance starting weight of 165.2 pounds.

My 7-point body fat reading this morning (as measured by the FatTrack PRO Digital Body Fat Caliper) is 7.0%. That’s a +0.1% change since last week’s body fat measurement of 6.9%, and a +0.1% change from my 2015 maintenance starting body fat measurement of 6.9%.

Over the past week I’ve gained 0.19 pounds of fat and gained 0.21 pounds of lean mass. Since the beginning of my 2015 maintenance program I’ve gained a total of 0.19 pounds of fat and gained a total of 0.21 pounds of lean mass.

My tape measurements (as measured by the MyoTape) indicate no changes over the past week. Since the beginning of my 2015 maintenance program there have been no soft tape measurement changes.

Here are this week’s actual tape measurements:

Current Measurement
Waist 30.00″
Hips 36.00″
Forearms 12″
Arms 14.25″
Quads 21.00″
Calves 15.00″
Chest 39.25″



A little weight creep this week. My scale weight is still right on my maintenance target, but I’d really like to give myself a little padding and see 163 pounds on the scale.



Diet this week was a little sloppy. Most of my food choices were clean, but I consumed some junk food snacks (movie theater popcorn, ice cream, pretzels) a few times, ate pizza on Friday night and drank some beer.

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.



Activity level over the past week has been moderate, but pretty intense.

So far this week I’ve cycled a total of 342.79 kilometers (213.0 miles) and today I’ll be adding another 50 miles or so to that total.

My riding streak continues unbroken with 467 straight days in the saddle starting December 31, 2013.

My cycling totals for 2015 (101 days) currently stand at 5,315.50 kilometers (3,302.9 miles) with 37,366.96 meters (122,595 feet) of elevation. My total riding time for 2015 is 165 hours in the saddle.

I’ve set 236 cycling personal records for time so far in 2015, and 8 lifetime best power output personal records. Here are all my current power output personal records.



I’m going to tighten my diet up a little over the next week. Don’t forget: starting tomorrow I’ll be tracking my complete maintenance diet all week long on MyFitnessPal.

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