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Late 2015 maintenance progress report: Week #2

Sunday, November 15, 2015 by  
Filed under Daily Blog


Week #2 of my late 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 159.8 pounds. That’s a –1.4 pound change since last week’s weight of 161.2 pounds, and a -2.0 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 4.4%. That’s a –0.3% change since last week’s body fat measurement of 4.7%, and a -0.6% change from my late 2015 maintenance starting body fat measurement of 5.0%.

Over the past week I’ve lost 0.55 pounds of fat and lost 0.85 pounds of lean mass. Since the beginning of my late 2015 maintenance program I’ve lost a total of 1.06 pounds of fat and lost a total of 0.95 pounds of lean mass.

My tape measurements (as measured by the MyoTape) indicate a 0.25″ loss from my waist and a 0.25″ loss from my thighs. Since the beginning of my late 2015 maintenance program I’ve lost 0.25″ inches from my waist, 0.25″ inches from my hips and 0.25″ inches from my thighs.

Here are this week’s actual tape measurements:

Current Measurement
Waist 29.50″
Hips 35.75″
Forearms 12″
Arms 14.25″
Quads 20.75″
Calves 15.0″
Chest 39.25″



I increased my calories this week, but I can’t seem to eat enough these days. It’s amazing how much food one can consume when eating clean. Last Sunday’s weight was a little inflated from a clean carb-up I’d done the day prior, so that’s the reason for the lean mass loss (it was water). I probably should have done another carb-up yesterday for today’s tough century, but I didn’t. I should be fine, I’m feeling good.



Extremely clean all week long, no splurge meals since last Sunday night and no splurge snacks. 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 131.3 miles, but today I’ll be adding a little over 100 miles to this week’s total at the 36th annual Horrible Hundred.

My riding streak continues unbroken with 683 straight days in the saddle starting December 31, 2013.

My cycling totals for 2015 (318 days) currently stand at 10,909.1 miles with 391,437 feet of elevation. My total riding time for 2015 is 536 hours in the saddle.

I’ve set 511 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 still feel strong on the bike, but I need to put the brakes on the fat loss before I start losing power. I’m going to increase my calories a little more this week. At least I’ve earned myself a nice cushion heading into the holidays!

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