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2015/2016 maintenance progress report: Week #10

Sunday, January 10, 2016 by  
Filed under Daily Blog


Week #10 of my 2015/2016 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 167.0 pounds. That’s a –1.8 pound change since last week’s weight of 168.8 pounds, and a +5.2 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 6.5%. That’s a –0.5% change since last week’s body fat measurement of 7.0%, and a +1.5% change from my 2015/2016 maintenance starting body fat measurement of 5.0%.

Over the past week I’ve lost0.96 pounds of fat and lost0.84 pounds of lean mass. Since the beginning of my 2015/2016 maintenance program I’ve gained a total of 2.77 pounds of fat and gained a total of 2.43 pounds of lean mass.

My tape measurements (as measured by the MyoTape) indicate a quarter inch loss from my waist. Since the beginning of my 2015/2016 maintenance program I’ve added 0.50″ 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:

Current Measurement
Waist 30.25″
Hips 36.25″
Forearms 12″
Arms 14.25″
Quads 21.25″
Calves 15.0″
Chest 39.25″



The first week of undoing the damage done over the holidays went very well. Nice to see the scale moving down, and my waist measurement shrinking. I was careful not to trim my calories too far below maintenance, as I can’t allow my performance on the bike to suffer. I had a very good training ride yesterday, so I think I’ve managed to strike a good balance so far.



Super clean all week long. No cheat meals. I came pretty close to ordering pizza last night, as nothing tastes better than pizza after a hard training ride. I decided to skip the splurge, though, and had salmon, rice and peas instead. 🙂 I was thinking about having a cheat meal tonight, but this morning I decided to just forgo the weekly splurge. I had quite enough junk food over the holidays, thank you very much.

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 this week has been fairly high. So far this week I’ve cycled 240 miles, and I’ll be adding to that total this morning. I don’t think it will quite be a 300 mile week, but it will be pretty close.



I figure about 2-3 more week of this and I’ll be back around 163 pounds. I may even continue for another week or two after that, as I felt great at 160 pounds.

John Stone Fitness Comments

4 Responses to “2015/2016 maintenance progress report: Week #10”
  1. John, long time sporadic reader here; thanks for the continued inspiration. Q: you drink 1.6 gal water per day. That just water or are you including water content in food? Either way, I know you work from home, but how the heck do you deal with the constant urinating? I drink a little less than a gal a day and I have to piss probably once an hour the entire day. It’s a royal nuisance. I hope this Q isn’t too personal or whatever, but with that much water you must be going constantly!

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  2. Hey John!

    Super old follower here. I’ve just been browsing today again. I come back from time to time and just feel motivated when I do.

    I just wanted to mention that it would be totally benefitial to do a shoulders measurement too. This measurement is great because it gets your upper body mass entirely – chest, shoulders, back. Just measure at the widest part of your shoulders and all around. It’s great for keeping track of your shoulder to waist ratio too!


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