2015 maintenance progress report: Week #17
Week #17 of my 2015 maintenance program is complete, and it’s time for my weekly progress report.
NOTE: I was on hiatus weeks 13-16, so when you see “last week” that actually refers to June 28th.
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 172.6 pounds. That’s a +0.8 pound change since last week’s weight of 171.8 pounds, and a +7.4 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 9.8%. That’s a +0.2% change since last week’s body fat measurement of 9.6%, and a +2.9% change from my 2015 maintenance starting body fat measurement of 6.9%.
Over the past week I’ve gained 0.42 pounds of fat and gained 0.38 pounds of lean mass. Since the beginning of my 2015 maintenance program I’ve gained a total of 5.51 pounds of fat and gained a total of 1.89 pounds of lean mass.
My tape measurements (as measured by the MyoTape) indicate a quarter inch gain to each my waist, hips and quads over the past week. Since the beginning of my 2015 maintenance program I’ve added 1.25 inches to my waist, 1.25 inches to my hips and one inch to my quads, while all other measurements have remained the same.
Here are this week’s actual tape measurements:
If anything proves the adage that “…you can’t out-train a bad diet”, this does. I rode more than 2,100 kilometers in July, and also did several hours of physically demanding work almost every day. Not only did I not lose any weight, I’m up almost a pound. Why? My diet was poor.
Diet over the past month has been pretty bad: during my hiatus I averaged about 3 cheat meals per week, each with beer. I tightened things up last week, but I consumed a cheat 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 month has been outstanding. I set single-month records for distance, elevation and saddle time, trained with weights and did a lot of physical work. More details can be found in yesterday’s blog.
So far this week I’ve cycled 201.4 mile,s and today I’ll be adding another 50 or so miles to that total.
My riding streak continues unbroken with 579 straight days in the saddle starting December 31, 2013.
My cycling totals for 2015 (213 days) currently stand at 7,316.3 miles with 263,970 feet of elevation. My total riding time for 2015 is 361 hours in the saddle.
I’ve set 362 cycling personal records for time so far in 2015, and 12 lifetime best power output personal records. Here are all my current power output personal records.
No way to sugarcoat it (not that I would even try): I’ve been struggling with my diet since my cut ended. While things are not bad, I’m definitely feeling the extra weight on the bike. I don’t like it. I’ve really got to get it together and find that balance again.