Week #9 of my 2015/2016 maintenance program is complete, and it’s time for my weekly progress report. Note that I was on vacation from December 12 – December 27, so when you see “last week” in today’s report that actually refers to the last time I posted stats, December 6th (Week #5).
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 168.8 pounds. That’s a +5.2 pound change since last week’s weight of 163.6 pounds, and a +7.0 pound change from my 2015/2016 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 7.0%. That’s a +1.6% change since last week’s body fat measurement of 5.4%, and a +2.0% change from my 2015/2016 maintenance starting body fat measurement of 5.0%.
Over the past week I’ve gained 2.99 pounds of fat and gained 2.21 pounds of lean mass. Since the beginning of my 2015/2016 maintenance program I’ve gained a total of 3.73 pounds of fat and gained a total of 3.27 pounds of lean mass.
My tape measurements (as measured by the MyoTape) indicate a 0.50″ gain to each my waist and my hips, and 0.25″ gain to my quads. Since the beginning of my 2015/2016 maintenance program I’ve added 0.75″ to my waist, 0.25″ inches to my hips and 0.25″ to my quads while all other measurements have remained the same.
Here are this week’s actual tape measurements:
While not nearly as bad as some past holiday seasons, this is obviously still a pretty ugly report. My December damage total is 5.2 pounds: 3 pounds of fat, and a couple pounds of water weight (weekly splurge meal was last night). When factoring in Thanksgiving week, it’s more like 7 pounds. Again, not the end of the world, but I’ve got some work to do over the next two to three weeks.
Really? See above. 😉
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 month has been fairly high (I cycled 1,100 miles in December), but obviously that was still not enough to offset the calories I’ve been consuming.
Not great, but not the end of the world. I’m just glad I don’t have to do a formal 8 week cut this year. I’ll be very strict over the next couple of weeks, and eating under maintenance. I’ll allow for a single weekly splurge meal, but apart from that 100% clean diet and no alcohol. I figure three weeks of this will get me back down to 162 pounds or so.