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Late 2015 maintenance progress report: Week #3

Sunday, November 22, 2015 by  
Filed under Daily Blog


Week #3 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 –0.0 pound change since last week’s weight of 159.8 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 –0.0% change since last week’s body fat measurement of 4.4%, and a -0.6% change from my late 2015 maintenance starting body fat measurement of 5.0%.

Over the past week I’ve lost 0.00 pounds of fat and lost 0.00 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 no changes over the past week. 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″



My post-cut weight seems to have finally stabilized, and I am no longer losing weight. I raised my caloric intake very slowly once my cut ended to allow my body to adapt, and I think that was a good choice.



Extremely clean all week long, with one splurge meal and one snack. I drank a few beers on Friday night and 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 moderate.

So far this week I’ve cycled 191.9 miles, and today I’ll be adding to that total (not planning on a long ride today).

My riding streak continues unbroken with 690 straight days in the saddle starting December 31, 2013.

My cycling totals for 2015 (325 days) currently stand at 11,200.4 miles with 403,068 feet of elevation. My total riding time for 2015 is 550 hours in the saddle.

I’ve set 532 cycling personal records for time so far in 2015, and 18 lifetime best power output personal records. Here are all my current power output personal records.



I’m very happy that my weight has stopped dropping. It’s amazing how much food I can eat now! Thanksgiving is this Thursday, so I’m glad I’ve given myself a little cushion (my goal is to maintain between 160 and 165 pounds).

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