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2015 maintenance progress report: Week #12

Sunday, June 28, 2015 by  
Filed under Daily Blog

June
28
2015

Week #12 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

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

 

RAW DATA

My scale weight this morning (as measured by the EatSmart Precision Digital Bathroom Scale) is 171.8 pounds. That’s a –0.4 pound change since last week’s weight of 172.4 pounds, and a +6.6 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 9.6%. That’s a –0.2% change since last week’s body fat measurement of 9.8%, and a +2.7% change from my 2015 maintenance starting body fat measurement of 6.9%.

Over the past week I’ve lost 0.40 pounds of fat and lost 0.0 pounds of lean mass. Since the beginning of my 2015 maintenance program I’ve gained a total of 5.09 pounds of fat and gained a total of 1.51 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 I’ve added an inch to my waist, an inch to my hips and three quarters of an inch to my quads, while all other measurements have remained the same.

Here are this week’s actual tape measurements:

Location
Current Measurement
Waist 31.0″
Hips 37.0″
Forearms 12″
Arms 14.25″
Quads 21.75″
Calves 15.00″
Chest 39.25″

 

ANALYSIS

I was hoping for a little more fat loss this week, but since maintaining my power on the bike while I shed the weight I put on recently is very important to me, I suppose these results are okay.

 

DIET

Diet over the past three weeks has been excellent: very clean all week long, with one splurge meal.

To drink 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.

 

TRAINING

Activity level over the past week has been on the lower side of things. I’ve had to reduce the number of miles I’ve ridden while I adjust to the new ISM saddle I just installed.

So far this week I’ve cycled 173 miles and today I’ll be adding another 40-50 miles to that total.

My riding streak continues unbroken with 544 straight days in the saddle starting December 31, 2013.

My cycling totals for 2015 (178 days) currently stand at 5,880.1 miles with 212,874 feet of elevation. My total riding time for 2015 is 289 hours in the saddle.

I’ve set 328 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.

 

WRAP-UP

Depending on how I feel, I may trim a few more calories this week. To be honest I’ve not felt great on the bike the past few weeks (probably stress/lack of sleep), and I don’t want to add to my problems by cutting my calories too much.

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