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Week 16 of my 2010 cut: Sunday progress report. Just one more week of cutting!
Posted By John Stone On April 25, 2010 @ 8:59 am In Daily Blog | No Comments
Week #16 of my 2010 cut is in the books! This past week I lowered my daily caloric intake, had some great weight training workouts and I upped the intensity of my HIIT cardio sessions. Let’s take a look at the numbers and see how I did…
My scale weight this morning is 180.6 pounds. That means over the past week I’ve lost 4 pounds – wow! You may recall that the week prior to this one I lost no scale weight. I suspect that I was holding some water last Sunday, and that’s the reason for this week’s unusually large drop in scale weight. This morning I feel very “dry”, so that makes sense. Anyway, my total scale weight losses since the start of my cut now stand at 25.8 pounds.
My body fat reading this morning is 7.8% (as measured by the Fat Track PRO Digital Body Fat Calipers). That’s a 1.1% drop from last week’s reading of 8.9%, and a 7.7% drop from my 2010 cut starting body fat percentage of 15.5%.
As I’ve mentioned the past couple of Sundays, I believe the caliper readings I’ve been getting are around 1% lower than my actual body fat percentage. This is why I decided to cut to 7% (on the caliper) instead of 8% (my original goal). This morning we took two readings: the first was 7.9%, the second was 7.5%. I decided to go with the higher of the two readings, and I believe my actual body fat is around 8.9%.
So, according to this week’s body fat test, over the past week I’ve lost 2.34 pounds of fat and 1.66 pounds of lean mass.
My total losses since the start of my cut now stand at 17.9 pounds of fat, and 7.9 pounds of lean mass.
My tape measurements (as measured by the MyoTape) show that over the past week I’ve lost a quarter-inch from my waist, a quarter-inch from my hips and a quarter-inch from my thighs. All other measurements remained the same. My 2010 cut total measurement changes are as follows: 4.25 inches off my waist, 3.25 inches from my hips, 2.5 inches from my thighs, 1 inch from my chest, .25 inches from my calves and .25 inches from my arms.
Looking back at my measurements from July 1, 2007 (when I hit 6% body fat), my waist measurement was at an all-time adult low of 30.25″, and my hips were 37″. My current waist measurement is just slightly higher at 30.75″, and my hips are just a quarter inch higher at 37.25″. Comparing these stats makes me pretty confident that I’m very close to my goal.
Hitting precisely 7.0% on the caliper is not something I’m going to obsess about. I’ve decided that this coming week will be the final week of my 2010 cut. By next Sunday I’m going to be right around 7% on the caliper and – most importantly – I’m very happy with how I look, how my clothes fit and how I feel. I am very proud of myself for sticking to my plan 100%. 17 weeks without a single cheat meal is the second longest stretch of my fitness “career”, and I’m proud of that accomplishment. It was not easy. There were times the cravings were so intense I though I was going to go crazy. That’s all behind me now, and it was worth it!
AtLarge has a free shipping deal going on, and some heavily discounted pricing on select products! Act fast, the sale only runs through the weekend. Here are the details:
AtLarge Nutrition – Free US Shipping with every order – LAST DAY!
For the next 3 days only (through to midnight, Sunday 25th April 2010), there is FREE SHIPPING with every order!
And you know what’s extra cool? It’s valid with every other offer we have running at the moment which represents the biggest savings we have offered to date!
There is no minimum order and all multiple unit discounts and free gift offers are still there for the taking.
And, to top it off we now have ETS and Multi-Plus back in stock! We really appreciate everyone’s patience whilst these were out of stock! (Creatine 500 is still a couple of weeks away).
One last word, because we anticipate a large spike in volume it is possible that we may get a bit backed up and in a worst case scenario you may experience a short delay of 1-2 days with your order. We’ll do our best to avoid this though.
Thanks and have a brilliant weekend!
Daniel Clough & Chris Mason
Come join us on our brand new site, JSF BodyShop™! BodyShop is 100% free, and has all the features you need to make planning, tracking and ultimately reaching your goals as fun and easy as possible. If you missed Monday’s blog update, please go give it a quick read. There’s lots of great information on how you can get started using JSF BodyShop™ to help make your fitness goals a reality! Also, continue reading Tuesday, Wednesday and Thursday’s blog updates for some helpful hints that will allow you to get the most out of BodyShop.
Registration for the May 2010 “100 Challenge” is now underway! Your Official Challenge post must be made by 9:00 AM (EDT) on May 1, 2010 if you plan to participate – NO EXCEPTIONS! To participate, you must be a member of the forum. If you are not a member, simply create a free account. It can take up to 24 hours for your account to be activated, so don’t wait until the last minute to register! For all the details, official rules and sample entry data, just head over to the May 2010 “100 Challenge” thread on the forum. If you are ready to work hard and want to challenge yourself in a fun and competitive environment, then please take part!
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