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2015 maintenance progress report: Week #4

Sunday, May 3, 2015 by  
Filed under Daily Blog


Week #4 of my 2015 maintenance program is complete, and it’s time for my weekly progress report.

Note that I took last week off from blogging, so when you see “last week” below that actually refers to two weeks ago.

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 167.4 pounds. That’s a +1.8 pound change since last week’s weight of 165.6 pounds, and a +2.2 pound 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 7.8%. That’s a +0.8% change since last week’s body fat measurement of 6.9%, and a +0.9% change from my 2015 maintenance starting body fat measurement of 6.9%.

Over the past week I’ve gained 1.47 pounds of fat and gained 0.33 pounds of lean mass. Since the beginning of my 2015 maintenance program I’ve gained a total of 1.66 pounds of fat and gained a total of 0.65 pounds of lean mass.

My tape measurements (as measured by the MyoTape) indicate a quarter inch gain to each my waist, my hips and my quads, while all other measurements have remained the same. Since the beginning of my 2015 maintenance program I’ve added a quarter inch to my waist, a quarter inch to my hips and a quarter inch to my quads, while all other measurements have remained the same.

Here are this week’s actual tape measurements:

Current Measurement
Waist 30.25″
Hips 36.25″
Forearms 12″
Arms 14.25″
Quads 21.25″
Calves 15.00″
Chest 39.25″



This is without a doubt one of the worst, if not THE worst, starts to any maintenance phase I’ve done in years past. This is especially true given the volume and intensity of my training, both of which have been quite high. I worked so hard during my cut, and I’ve allowed my weight to creep up slowly since it ended. No excuses. I blame myself for coming off the cut and immediately going nuts with my diet while I was on vacation. Even after my vacation ended, I allowed myself to indulge way more than usual (and clearly way more than I should have). Over the past week I maintained a very clean diet, but allowed myself two cheat meals and a few extra snacks. Nothing wrong with an occasional splurge, but I’ve been stretching the limits big time. I’ve decided that I’m going to be very strict with my diet next week. Not a full-on cut, but clean eating just under maintenance, and one splurge meal. I’ll do this for a month or so.



Mostly clean, but as mentioned above I consumed two splurge meals, beer with both of those, and a few snacks like movie theater popcorn and chocolate.

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 moderate, but intense.

So far this week I’ve cycled a total of 301 kilometers (187.1 miles) and today I’ll be adding another 100+ kilometers (62 miles) that total.

My riding streak continues unbroken with 488 straight days in the saddle starting December 31, 2013.

My cycling totals for 2015 (122 days) currently stand at 6,494.51 kilometers (4,035.5 miles) with 45,175.02 meters (148,212 feet) of elevation. My total riding time for 2015 is a 199 hours in the saddle.

I’ve set 298 cycling personal records for time so far in 2015, and 10 lifetime best power output personal records. Here are all my current power output personal records.



Okay, time to stop the bleeding. I’m feeling pretty annoyed with myself right now, and I’m going to turn that negative energy into something good when I saddle up this morning. I think this is going to be a very hard ride.

John Stone Fitness Comments

One Response to “2015 maintenance progress report: Week #4”
  1. Ouch…. Fortunately you are right on top of this. Me I idiotically just kept marching up the scale until I regained all the weight and then some. I know now that it will never be like that again. Once I reach my goal I know I have to be on top of my weight maintenance. On a daily basis I will need to execute my plan.

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