Week #12 of my 2015/2016 maintenance program is complete, and it’s time for my weekly progress report.
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 169.2 pounds. That’s a +2.2 pound change since last week’s weight of 167.0 pounds, and a +7.4 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 7.6%. That’s a +1.1% change since last week’s body fat measurement of 6.5%, and a +2.6% change from my 2015/2016 maintenance starting body fat measurement of 5.0%.
Over the past week I’ve gained 2.0 pounds of fat and gained 0.2 pounds of lean mass. Since the beginning of my 2015/2016 maintenance program I’ve gained a total of 4.77 pounds of fat and gained a total of 2.63 pounds of lean mass.
My tape measurements (as measured by the MyoTape) indicate a half inch gain to my waist and a quarter inch gain to my hips. Since the beginning of my 2015/2016 maintenance program I’ve added 1.0″ to my waist, 0.50″ 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:
I’m so disappointed with myself right now. I’m supposed to be slowly shedding the small amount (~5 pounds) of holiday “cheer”, and this week I actually put on two pounds of fat. I talked a little bit about this a couple days ago (see “I’ve been pigging out this week!“), but there’s really no excuse for it. In that that blog I talked about how the little bit of added weight was not affecting my performance on the bike, and that’s true, but I hate how I look at this weight. My body fat calipers always read low for me, and so I’m probably close to 10% body fat right now. That makes sense, because my abs are currently AWOL.
Mostly clean, with a couple cheat snacks and one full on splurge meal. Quality of food wasn’t really an issue, but quantity certainly was. I’ve been really hungry this past week or so!
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 moderate . So far this week I’ve cycled 210 miles, and I’ll be adding 40-50 to this weeks total today.
No more excuses. I don’t like how I look and feel at this weight/body fat percentage, and it’s time to stop screwing around. I’m going to be targeting at least a two pound loss over the next week, and will continue at a 1-2 pound loss per week until I’m back down into the lower 160s.