2015 maintenance progress report: Week #5
Week #5 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 167.0 pounds. That’s a –0.4 pound change since last week’s weight of 167.4 pounds, and a +1.8 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 7.6%. That’s a –0.2% change since last week’s body fat measurement of 7.8%, and a +0.7% change from my 2015 maintenance starting body fat measurement of 6.9%.
Over the past week I’ve lost 0.37 pounds of fat and lost 0.03 pounds of lean mass. Since the beginning of my 2015 maintenance program I’ve gained a total of 1.29 pounds of fat and gained a total of 0.51 pounds of lean mass.
My tape measurements (as measured by the MyoTape) no changes over the past week. 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:
A little improvement over last week’s dismal report, but small changes are what I’m after. I’ve got to keep my caloric intake high enough to maintain performance on the bike, while slowly trimming off the post-cut boomerang fat (for which I only have myself to blame).
This week’s diet was much better than last weeks. Apart from two splurge meals, the rest of my diet was clean and tight.
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.
So far this week I’ve cycled a total of 310.28 kilometers (192.8 miles) and today I’ll be adding to that total.
My riding streak continues unbroken with 495 straight days in the saddle starting December 31, 2013.
My cycling totals for 2015 (129 days) currently stand at 6,908.75 kilometers (4,292.9 miles) with 47,389.1 meters (155,476 feet) of elevation. My total riding time for 2015 is a 211 hours in the saddle.
I’ve set 333 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.
Not a bad week. If I can continue this trend for a month or two I should be back where I want to be (around 164-165 pounds).