Today is the final day of week number 5 in my 2010 cut. As I always do on Sunday, I’ve taken a complete set of measurements, my body fat reading and my scale weight so that I can properly evaluate my progress. During the entire week following my bike injury I under-ate, and I was lucky enough to get away with it without losing any lean mass. This week I simply was not very hungry, and I continued to under-eat. Let’s see how that mistake has affected my progress…
My scale weight this morning is 193.6 pounds, which means I’ve lost 3.8 pounds over the past week, and a total of 12.8 pounds since the start of my cut.
My body fat reading this morning is 12.2% (as measured by the Fat Track PRO Digital Body Fat Calipers). That’s a 1% drop from last week’s reading of 13.2%, and a 3.3% drop from my 2010 cut starting body fat percentage of 15.5%.
So over the past week I’ve lost 2.44 pounds of fat and 1.36 pounds of lean mass. While I’m very happy with the excellent fat loss this week, the 1.36 pounds of lean mass I also lost almost certainly includes some muscle. This is what happens when you cut your calories too much. Our bodies burn far more energy (calories) maintaining a pound of muscle than they do maintaining a pound of fat. That’s one of the reasons why keeping your muscle during a cut is so important, and why starvation diets are a terrible idea. I under-ate this week and I paid for it. I know better, and I need to increase my calories this week.
My total losses since the start of my cut now stand at 8.37 pounds of fat, and 4.43 pounds of lean mass.
My tape measurements (as measured by the MyoTape) are as follows: this past week I lost an another half-inch from my waist, another half-inch from my hips and another quarter-inch from my thighs! All the rest of my measurements remained the same. My 2010 cut total measurement changes now come to a total of 2.5 inches off my waist, 1.75 inches from my hips, 1.25 inches from my thighs and a half-inch from my chest.
I’m making very good progress for five weeks in, but I need to bump up my food intake by about 300 calories per day to avoid further drops in lean mass. Other than that, no changes are needed.
By the way, I used to have to compute all of those numbers above using a calculator. I love how BodyShop lets me select groups of stats to compare, and then does all the math for me. It saves a lot of time, and makes it very easy to track my progress. BodyShop beta testers, you can find this cool feature on the “My Stats” page under the “Compare” tab. Just put a check in the boxes next to any sets of stats you want to compare and the display is instantly updated!
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