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Week 3 of my 2010 cut is complete: Sunday progress report.

Sunday, January 24, 2010 by  
Filed under Daily Blog


Today marks the end of the 3rd week of my 2010 cutting program, and so it’s time to take all my weekly measurements and evaluate my progress! Remember, scale weight is not enough! If you are trying to lose fat I recommend that you track at least three things to properly evaluate your progress: scale weight, body fat percentage and soft tape measurements. Workout logs chronicling your relative strength gains or losses are also very useful. Now, let’s take a look at the raw data…

My scale weight this morning is 199.0 pounds, which means I’ve lost 1.8 pounds over the past week, and a total of 7.4 pounds since the start of my cut.

My body fat reading this morning is 13.9% (as measured by the Fat Track PRO Digital Body Fat Calipers). That’s a .6% drop from last week’s reading of 14.5%, and a 1.6% drop from my 2010 cut starting body fat percentage of 15.5%. Now that I have my scale weight and my body fat percentage it’s easy to calculate that over the past week I’ve lost another 1.46 pounds of fat and .34 pounds of lean mass. My total losses since the start of my cut are 4.33 pounds of fat, and 3.07 pounds of lean mass.

My tape measurements (as measured by the MyoTape) confirm that another week of hard work has paid off: This past week I lost an additional half-inch from my waist, another half-inch from my hips, another quarter-inch from my thighs and a quarter-inch From my chest. All the rest of my measurements held steady. My 2010 cut total measurement changes now come to 1.5 inches off my waist, 1 inch from my hips, a half-inch from my thighs and a quarter-inch from my chest.

After some expected early lean mass loss in the form of water weight, this week I was not surprised (and quite happy) to see that the lean mass loss number drop to just over a quarter of a pound. A 1.5 pound loss of pure fat over the past week is almost perfect – not too much, not too little. As for my measurements, I couldn’t be happier. I continue to lose size in the areas I store the most fat: hips, thighs and waist. The quarter inch loss from my chest is not surprising, as I – like most men – certainly store some amount of fat in that area. The bit of data that leads me to believe that reduction in chest size was fat and not muscle are my workout logs: my weight/rep numbers are up, indicating a strength increase.

Listen, losing fat is not as difficult as many people make it out to be! If you are serious about losing fat, you can make significant changes in a short period of time. I was already relatively lean when I started this cut, and in just three weeks I’ve already lost 1.5 inches off my waist. If you want it, then get serious. Make fat loss a priority in your life, but don’t let it consume your life. If you work hard, believe in yourself and stop making excuses you will reach your goals.

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