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Late 2015 maintenance progress report: Baseline

Sunday, November 1, 2015 by  
Filed under Daily Blog


Starting today I’m officially entering my late 2015 maintenance phase, and this is the baseline maintenance report. My plan is to maintain between 160 and 165 pounds.

Note that my usual maintenance reports contain much more detail (including information about my diet and exercise over the past week), but because this is just the baseline report there’s no data with which to compare these numbers.

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 161.8 pounds.

My 7-point body fat reading this morning (as measured by the FatTrack PRO Digital Body Fat Caliper) is 5.0%.

Here are my tape measurements:

Current Measurement
Waist 29.75″
Hips 36.00″
Forearms 12″
Arms 14.25″
Quads 21.00″
Calves 15.0″
Chest 39.25″



I’ve actually lost some more weight since my cut ended a little over a week ago. I’m erring on the side of caution as I slowly raise my caloric intake back to maintenance, so a little continued loss is not unexpected. I’ve felt satiated all week, and have had some excellent rides, but I’ll continue to slowly raise my calories next week.

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