Late 2015 maintenance progress report: Week #1
Week #1 of my late 2015 maintenance program is complete, and it’s time for my weekly progress report.
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 161.2 pounds. That’s a –0.6 pound change since last week’s weight of 161.8 pounds, and a -0.6 pound change from my late 2015 maintenance starting weight of 161.8 pounds.
My 7-point body fat reading this morning (as measured by the FatTrack PRO Digital Body Fat Caliper) is 4.7%. That’s a –0.3% change since last week’s body fat measurement of 5.0%, and a -0.3% change from my late 2015 maintenance starting body fat measurement of 5.0%.
Over the past week I’ve lost 0.51 pounds of fat and lost 0.09 pounds of lean mass. Since the beginning of my late 2015 maintenance program I’ve lost a total of 0.51 pounds of fat and lost a total of 0.09 pounds of lean mass.
My tape measurements (as measured by the MyoTape) indicate a 0.25″ loss from my hips. Since the beginning of my late 2015 maintenance program I’ve lost 0.25″ inches from my hips.
Here are this week’s actual tape measurements:
My cut is over, but I’m still losing weight. It’s actually even “worse” than it looks in this morning’s report. Yesterday morning I weighed in at 158.6 pounds, and I have been around 156 pounds after most of my rides this week. Knowing I had a tough century ride on deck this morning, I increased my calories (especially carbs) quite a bit yesterday. My weight this morning, although still more than a half pound lower than it was last Sunday, is actually higher than it’s been all week long because of yesterday’s refeed.
Extremely clean all week long, no splurge meals since last Sunday night. I had a three beers last night, apart from that no alcohol.
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 only cycled 138.1 miles, but today I’ll be adding a little over 100 miles to this week’s total.
My riding streak continues unbroken with 677 straight days in the saddle starting December 31, 2013.
My cycling totals for 2015 (311 days) currently stand at 10,677.6 miles with 384,291 feet of elevation. My total riding time for 2015 is a little over 524 hours in the saddle.
I’ve set 508 cycling personal records for time so far in 2015, and 17 lifetime best power output personal records. Here are all my current power output personal records.
I’ve felt pretty good on the bike most of the week, but felt a little off on Friday’s ride. It wasn’t a bad ride at all, it just felt harder than it should have. Part of that, though, could have been the heat (record highs above 90° all week long), and the wind. In any case, I’ll be increasing my daily caloric intake a little bit next week since I’m still losing weight.