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2015/2016 maintenance progress report: Week #13

Sunday, January 31, 2016 by  
Filed under Daily Blog

January
31
2016

Week #13 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

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 168.2 pounds. That’s a –1.0 pound change since last week’s weight of 169.2 pounds, and a +6.4 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 7.1%. That’s a –0.5% change since last week’s body fat measurement of 7.6%, and a +2.1% change from my 2015/2016 maintenance starting body fat measurement of 5.0%.

Over the past week I’ve lost 0.92 pounds of fat and lost 0.8 pounds of lean mass. Since the beginning of my 2015/2016 maintenance program I’ve gained a total of 3.85 pounds of fat and gained a total of 2.55 pounds of lean mass.

My tape measurements (as measured by the MyoTape) indicate no changes over the past week. 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:

Location
Current Measurement
Waist 30.75″
Hips 36.50″
Forearms 12″
Arms 14.25″
Quads 21.25″
Calves 15.0″
Chest 39.25″

 

ANALYSIS

A good week. I stuck to my diet 100%, did not consume alcohol (apart from my planned splurge meal) and trained hard. The scale is moving in the right direction again, and I lost a good solid pound of fat this week.

 

DIET

Diet was 100% clean and according to plan. I consumed one splurge meal, last night, and so my scale weight this morning is actually about a pound higher than it was yesterday. That’s just lean mass (water, in this case).

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 this week has been moderate to low, but intense. So far this week I’ve cycled 184 miles, and I’ll be adding to this weeks total today.

 

WRAP-UP

A few more weeks like this and I’ll be back right where I want to be. I’m restricting myself to one splurge meal per week, and alcohol just once per week until I get back to around 163 pounds.

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