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Closing out week #2 of my cut: detailed weekly progress report.

Sunday, January 17, 2010 by  
Filed under Daily Blog


Today marks the final day of week #2 in my 2010 cut, and that means it’s time for my weekly progress report.

Remember, every Sunday while I’m on my cut I’ll take a complete set of tape measurements, a 7-point body fat caliper reading and my scale weight. Using that data, I’ll evaluate my progress and make any adjustments to my diet and training that I feel are necessary. If you are trying to cut body fat or gain muscle, this is a very good habit to get into. It worth spending little money on a good soft tape and body fat caliper. These essential tools are relatively inexpensive and will last you many, many years.

My scale weight this morning is 200.8 pounds,which means I’ve lost 2.4 pounds over the past week, and a total of 5.6 pounds since the start of my cut. Of course scale weight alone is a practically useless number. With that in mind, let’s check my body fat percentage…

My body fat reading this morning is 14.5% (as measured by the Fat Track PRO Digital Body Fat Calipers). That’s a .5% drop from last week’s reading of 15.0%, and a 1% drop from my 2010 cut starting body fat of 15.5%. Now, here is were scale weight becomes useful: my body fat reading along with my scale weight allows me to calculate how much of my total weight is fat, and how much is lean mass (lean mass is everything in my body except for fat). Over the past week I’ve lost another 1.364 pounds of fat and 1.036 pounds of lean mass. My total losses since the start of my cut are 2.876 pounds of fat, and 2.724 pounds of lean mass.

My tape measurements (as measured by the MyoTape) show another week of excellent progress! This past week I lost another half-inch from my waist, and a quarter-inch from my hips. All the rest of my measurements held steady. My 2010 cut total measurement changes now come to 1 inch off my waist, a half-inch from my hips and a quarter-inch from my thighs. I’ve lost no muscle size or strength.

Taking all the above into account, there’s no question in my mind that the 2.724 pounds of lean mass that I’ve lost over the past 2 weeks was simply water weight. I’m very happy with my progress so far. I’ve not eaten any foods off my diet plan (I must admit, however, that I have missed a couple of meals over the past few days), I’ve not missed any workouts and I’ve been very diligent about making sure I get 8 hours of sleep each night. I feel great! I will not be making any changes to my diet or training this week.

I’m going to get back to work on JSF BodyShop™ now. A whole new set of screenshots will be posted tomorrow, I promise!

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