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2015 maintenance progress report: Week #21

Sunday, August 30, 2015 by  
Filed under Daily Blog


Week #21 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 173.0 pounds. That’s a +0.4 pound change since last week’s weight of 172.6 pounds, and a +7.8 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 10.0%. That’s a +0.2% change since last week’s body fat measurement of 9.8%, and a +3.1% change from my 2015 maintenance starting body fat measurement of 6.9%.

Over the past week I’ve gained 0.39 pounds of fat and gained 0.01 pounds of lean mass. Since the beginning of my 2015 maintenance program I’ve gained a total of 5.90 pounds of fat and gained a total of 1.90 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 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:

Current Measurement
Waist 31.25″
Hips 37.25″
Forearms 12″
Arms 14.25″
Quads 22.00″
Calves 15.00″
Chest 39.25″



A little fat gain this week, which is not surprising. I was feeling under the weather this week, and my activity level was somewhat reduced. My diet was healthy, but I did not reduce my calories below my usual intake.



My diet was good this week. One splurge meal, healthy the rest of the time.

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 on the low side.

So far this week I’ve cycled 171.0 miles and today I’ll be adding to this week’s total.

My riding streak continues unbroken with 607 straight days in the saddle starting December 31, 2013.

My cycling totals for 2015 (241 days) currently stand at 8,303.0 miles with 298,999 feet of elevation. My total riding time for 2015 is a little over 409 hours in the saddle.

I’ve set 383 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.



I’m still undecided on my doing a formal cut, but I’m really leaning towards it. I need to make up my mind sometime within the next two weeks.

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