2015 maintenance progress report: Week #2
Week #2 of my 2015 maintenance program is complete, and it’s time for my weekly progress report.
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 165.6 pounds. That’s a 0.0 pound change since last week’s weight of 165.6 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 0.0% 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 0.00 pounds of fat and gained 0.00 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:
A fairly standard week of maintenance. I’ll note that yesterday morning my weight was actually 166.6 pounds, possibly some residual bloat from a cheat meal I had Wednesday night. Yesterday I did a very hard 83 mile ride (it was just me and my friend Hector: 83 miles, 22 MPH average speed, almost 3,000 feet of elevation), and it was hot and humid. I drank about 150 ounces of fluids on the ride (an equal combination of water and Gatorade), consumed a GU Energy Gel and a Clif Bar, and took a SaltStick electrolyte capsule. Despite all that I finished the ride down 4 pounds (162.6 pounds). I replenished with plenty of water, a recovery smoothy and, later, pizza and beer. 🙂 This morning I woke up at the exact same weight I was at last Sunday: 165.6 pounds.
Diet this week was fairly standard: clean and healthy all week long, with two splurge meals. Both splurge meals were pizza and beer after hard rides. For some reason nothing sounds better than pizza and few cold stouts after a tough training ride.
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. Gatorade was consumed on my longer training rides.
Activity level over the past week has been moderately high, and quite intense.
So far this week I’ve cycled a total of 394.5 kilometers (245.1 miles) and today I’ll be adding to that total.
My riding streak continues unbroken with 474 straight days in the saddle starting December 31, 2013.
My cycling totals for 2015 (108 days) currently stand at 5,788.49 kilometers (3,596.8 miles) with 40,539.92 meters (133,005 feet) of elevation. My total riding time for 2015 is a little over 178 hours in the saddle.
I’ve set 253 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.
Well, I may not be ripped up like I was when my cut ended, but any doubt about my choice to maintain at a higher scale weight and body fat percentage was eliminated on yesterday’s ride. That was one seriously tough ride with a very strong riding partner. We pushed each other super hard the entire time, and while it certainly was painful, there was never a single moment when I felt like I couldn’t handle it or was about to pop. Added to that, I feel good this morning, and that’s awesome considering the very high TSS (Training Stress Score) of yesterday’s ride.