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2015 maintenance progress report: Week #7

Sunday, May 24, 2015 by  
Filed under Daily Blog


Week #7 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 168.0 pounds. That’s a –0.2 pound change since last week’s weight of 168.2 pounds, and a +2.8 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 8.0%. That’s a –0.0% change since last week’s body fat measurement of 8.0%, and a +1.1% change from my 2015 maintenance starting body fat measurement of 6.9%.

Over the past week I’ve lost 0.02 pounds of fat and lost 0.18 pounds of lean mass. Since the beginning of my 2015 maintenance program I’ve gained a total of 2.04 pounds of fat and gained a total of 0.76 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:

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



I had my weekly cheat meal last night, so these results are a little skewed due to water retention. I did a really long and hot solo training ride yesterday, though, so I seem to only be holding about a pound of water from the cheat meal.



Diet was super clean all week long, with one splurge meal (last night).

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 about average.

So far this week I’ve cycled a total of 331.20 kilometers (205.8 miles) and today I’ll be adding to that total.

My riding streak continues unbroken with 509 straight days in the saddle starting December 31, 2013.

My cycling totals for 2015 (143 days) currently stand at 7,636.50 kilometers (4,745.1 miles) with 52,343.0 meters (171,729 feet) of elevation. My total riding time for 2015 is a little over 233 hours in the saddle.

I’ve set 344 cycling personal records for time so far in 2015, and 11 lifetime best power output personal records. Here are all my current power output personal records.



Not a bad week. I’m trying to slowly shed 10 pounds between now and Six Gap (late September), but I want to be very conservative about it. I can’t let the weight loss affect my training, so little baby steps each week is what I’m after. I set a new 4 hour power record on yesterday’s 83 mile solo training ride, and that was after a full week of a mild caloric deficit. Looks like I’m on the right track.

John Stone Fitness Comments

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