2015/2016 maintenance progress report: Week #14
Week #14 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 Digital Bathroom Scale) is 169.2 pounds. That’s a +1.0 pound change since last week’s weight of 168.2 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 +0.5% change since last week’s body fat measurement of 7.1%, and a +2.6% change from my 2015/2016 maintenance starting body fat measurement of 5.0%.
Over the past week I’ve gained 0.92 pounds of fat and gained 0.8 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 Soft Tape Measure) 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:
Fail. Lose a pound one week, gain a pound the next. I felt a cold/virus or something coming on, and ate above maintenance for a few days. I guess that partially explains this week’s results, but it doesn’t really excuse them. I’ll say this, maintaining at this weight is nearly effortless. Problem is, I need to drop 6 or 7 pounds.
Diet was mostly clean and according to plan, but I consumed alcohol early in the week after a couple very difficult and stressful work days. That was pretty weak on my part, and certainly contributed to the scale moving the wrong way. The alcohol consumption also may have lowered my immune system, and led to the cold coming on, which caused me to consume extra calories to fight it off. In other words, I have no one but myself to blame for this week. I consumed one splurge meal this week, Friday night.
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.
My diet gets a D-, but my training gets a solid A this week. Activity level this week has been high, and intense. So far this week I’ve cycled 271 miles, and I’ll be adding to this week’s total today.
The second race in the Holiday time trial series is a week away, so I will not be restricting my calories this week. I will, though, be eating clean and avoiding alcohol.