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Late 2015 maintenance progress report: Week #4

Sunday, November 29, 2015 by  
Filed under Daily Blog


Week #4 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 162.0 pounds. That’s a +2.2 pound change since last week’s weight of 159.8 pounds, and a +0.2 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 4.9%. That’s a +0.5% change since last week’s body fat measurement of 4.4%, and a -0.1% change from my late 2015 maintenance starting body fat measurement of 5.0%.

Over the past week I’ve gained 0.91 pounds of fat and gained 1.29 pounds of lean mass. Since the beginning of my late 2015 maintenance program I’ve lost a total of 0.15 pounds of fat and gained a total of 0.35 pounds of lean mass.

My tape measurements (as measured by the MyoTape) indicate a 0.25″ gain to my waist. Since the beginning of my late 2015 maintenance program I’ve lost 0.25″ inches from my hips and 0.25″ inches from my thighs, while all other measurements have remained the same.

Here are this week’s actual tape measurements:

Current Measurement
Waist 29.75″
Hips 35.75″
Forearms 12″
Arms 14.25″
Quads 20.75″
Calves 15.0″
Chest 39.25″



This was Thanksgiving week and, overall, I emerged fairly unscathed. This is especially true considering just how poor my diet has been over the past three days (more on that below). I’m glad I built myself a little cushion, as that bit of wiggle room allowed me to remain right in the middle of my desired maintenance weight range (between 160 and 165 pounds).



Extremely clean through Wednesday, went completely to shit after that. Thanksgiving day included cheese, crackers, chocolate, red wine and a huge traditional Thanksgiving diner. The next day I had a big turkey sandwich for lunch, and then another full Thanksgiving diner that night with leftovers. Apparently not feeling fat enough, last night I had another cheat meal (pizza) after the JHOP 100 ride/race (HINT: it was a celebration meal–look for my full ride report tomorrow). Needless to say, this morning’s weight is wee bit bloated. 😉

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 to high.

So far this week I’ve cycled 250.3 miles, and today I’ll be adding to that total.

My riding streak continues unbroken with 697 straight days in the saddle starting December 31, 2013.

My cycling totals for 2015 (332 days) currently stand at 11,470.7 miles with 408,885 feet of elevation. My total riding time for 2015 is 562 hours in the saddle.

I’ve set 542 cycling personal records for time so far in 2015, and 20 lifetime best power output personal records. Here are all my current power output personal records.



All things considered I think this week was decent. I didn’t restrict myself at all (obviously) when it came to the holiday indulgences, but my activity level combined with the little bit of cushion I’d built allowed me to remain well within my target weight range. This upcoming week I’ll be eating extremely clean, and I suspect I’ll be a pound or two lighter by next Sunday.

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