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Late 2015 maintenance progress report: Week #5

Sunday, December 6, 2015 by  
Filed under Daily Blog

December
6
2015

Week #5 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

METHODOLOGY:
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

 

RAW DATA

My scale weight this morning (as measured by the EatSmart Precision Digital Bathroom Scale) is 163.6 pounds. That’s a +1.6 pound change since last week’s weight of 162.00 pounds, and a +1.8 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 5.4%. That’s a +0.5% change since last week’s body fat measurement of 4.9%, and a +0.4% change from my late 2015 maintenance starting body fat measurement of 5.0%.

Over the past week I’ve gained 0.89 pounds of fat and gained 0.71 pounds of lean mass. Since the beginning of my late 2015 maintenance program I’ve gained a total of 0.74 pounds of fat and gained a total of 1.06 pounds of lean mass.

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

Here are this week’s actual tape measurements:

Location
Current Measurement
Waist 30.00″
Hips 35.75″
Forearms 12″
Arms 14.25″
Quads 21.00″
Calves 15.0″
Chest 39.25″

 

ANALYSIS

Ugly. There’s no other way to put it. I was feeling under the weather most of the week, and was absolutely starving. I listened to my body, and ate above maintenance all week long. While I think that’s okay, I also had a couple of unplanned cheat snacks that might have best been avoided while also eating above maintenance.

 

DIET

Mostly clean, but as I wrote just above, I also had a few unplanned cheat snacks. I also had my weekly cheat meal last night (pizza and beer), so on top of everything else I’m holding some water this morning.

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.

 

TRAINING

Activity level over the past week has been moderate to high.

So far this week I’ve cycled 221.3 miles, and today I’ll be adding to that total.

My riding streak continues unbroken with 704 straight days in the saddle starting December 31, 2013.

My cycling totals for 2015 (339 days) currently stand at 11,712.9 miles with 416,493 feet of elevation. My total riding time for 2015 is 573 hours in the saddle.

I’ve set 543 cycling personal records for time so far in 2015, and 22 lifetime best power output personal records. Here are all my current power output personal records.

 

WRAP-UP

Even though I’m still within my desired maintenance weight range (160 – 165 pounds), I’m feeling pretty disappointed with myself this morning. Eating above maintenance when you’re feeling a cold coming on (and your body is craving nutrients) is just fine, but the cheat snacks were just me being weak and giving into temptation. I’ve structured my maintenance program so that I never have to feel deprived, so going beyond that is just over-indulging, plain and simple. This week I’m going to repent by being super strict, and eating slightly under maintenance.

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