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Weekly progress report.

Sunday, June 21, 2009 by  
Filed under Daily Blog


It’s Sunday, and time for my weekly tape measurements, 7-point body fat caliper reading, weigh-in and progress evaluation.

My scale weight this morning is 205.6 pounds, down from last Sunday’s weight 207.2 pounds and my starting weight of 215.2 pounds. That’s a 1.6 pound loss over the past week, and a grand total scale weight loss of 9.6 pounds since I started 3 weeks ago.

My body fat reading this morning is 12.8% (as measured by the Fat Track PRO Digital Body Fat Calipers). This is down from last week’s reading of 13.6% and my initial reading of 14.7%. Based on this morning’s body fat measurement, I’m presently made up of 26.32 pounds of fat, and 179.28 pounds of lean mass. That means over the past week I’ve lost 1.86 pounds of fat and gained a small amount of lean mass (likely water and/or body fat measurement variances). My grand total loss over the past three weeks is 5.31 pounds of fat and 4.29 pounds of lean mass (mostly water).

My body fat goal is 8%, so at this point I need need to lose ~38% of my current body fat stores to hit the 8% mark. I have 26.32 pounds of fat, so as of this morning I need to lose an additional ~10 pounds of fat to hit my goal.

My tape measurements (as measured by the MyoTape) show small reductions at my waist, my hips and thighs, but not quite a quarter of an inch. Last week I had a half-inch drop at my waist and hips, and that seemed quite high for just one week of progress; perhaps my measurements were slightly off last week. It all comes out in the wash.

My complete 2009 cutting diet is here, and my training program is here. If you are interested in obtaining a diet and training program customized just for you and your goals, please contact Mastover.

Lisa is still feeling pretty ill, so there will be no house cleaning today. I’m feeling slightly less than prime, but thankfully whatever she has doesn’t seem to be having much of an effect on me.

Enjoy the rest of your weekend!

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