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End of my cut, goal reached – time to celebrate!

Sunday, May 2, 2010 by  
Filed under Daily Blog


After 17 weeks of hard work, my cut is over and I have reached my goal! Today I’d like to take a look at this week’s progress and my overall progress on this cut.

My scale weight this morning is 178.6 pounds, so over the past week I lost another 2 pounds. My total scale weight loss for the entire cut comes in at 27.8 pounds! That an average weight loss of 1.64 pounds per week.

My body fat reading this morning is 7.0% (as measured by the Fat Track PRO Digital Body Fat Calipers). We took 3 readings: 7.1%, 7.0% and 7.1%. After all these weeks of consistency, I let myself have a .1 psychological gift and gave the nod to the lower of the 3 figures (normally I’d take the highest). Anyway, that’s a .7% drop from last week’s reading of 7.7%, and a 8.8% drop from my 2010 cut starting body fat percentage of 15.5%.

Over the past week I’ve lost 1.59 pounds of fat and .41 pounds of lean mass. My total losses for this cut come in at 19.49 pounds of fat, and 8.31 pounds of lean mass. Considering that at least 5 pounds of that lean mass loss was likely water, I find that a very acceptable figure. Also, my strength is actually up compared to 17 weeks ago.

As I’ve mentioned several times over the past month, 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). I believe right now my actual body fat percentage is right at 8%, which is what I was shooting for.

My tape measurements (as measured by the MyoTape) show that over the past week I’ve lost another quarter-inch from my waist, a quarter-inch from my hips and a quarter-inch from my arms. All other measurements remained the same. I was a little bummed to see my arm measurement go down right at the end here, but I know it was fat: the vascularity and definition in my arms has increased considerably over the past couple of weeks.

My final 2010 cut measurement changes are as follows: 4.5 inches off my waist, 3.5 inches from my hips, 2.5 inches from my thighs, 1 inch from my chest, .25 inches from my calves and .5 inches from my arms.

A word about pictures. I’ve stated all along that my primary reasons for this cut were not for aesthetics or to take before/after pictures. I’ve mentioned this before, but it’s worth repeating. Over the past 7+ years I’ve probably taken more progress pictures than any other public transformation that I’m aware of. I’m sick to death of them. Been there done that 1000 times, and I have no interest in ever doing them again. My goals and reasons for training and eating right have changed quite a bit over the years. Of course I’ll continue to post other pictures when I feel like it, but the days of those posed before/after shots are over – end of story.

Man, I feel amazing this morning! This cut has been quite a ride: intense cravings, starving to death with hours to go before my next meal, weight loss stalls, working out when I didn’t feel like it, no cheat meals to look forward to, wrist pain, shoulder pain, back pain, a pretty bad mountain biking accident, long stressful days at work… I am so proud of myself for going the full 17 weeks without a single cheat meal. I knew I could do it, but it was a real test of my willpower and resolve accomplish that goal.

The next two days are going to be 100% free days, and I’m going to live it up: movies, popcorn, Mexican food, barbecue, drinks, maybe even a little chocolate… After this little celebration is over I’ll resume my clean diet, and will allow myself a cheat meal or two per week. I’ll be monitoring my body fat and measurements on a weekly basis with the goal of emerging from the summer no higher than 10% body fat.

I’ve got to go clean the house then it’s party time!

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 my April 5, 2010 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 the April 6th, 7th and 8th blog updates for some helpful hints that will allow you to get the most out of BodyShop.

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