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2011 cut weekly progress report: week 1 complete.

Sunday, January 9, 2011 by  
Filed under Daily Blog

The Myotape

The Myotape

Long-time visitors to this site know that when I’m cutting or bulking I always take stock of my progress each and every Sunday. I weigh myself, take a complete set of soft tape measurements and a 7-point body fat reading using a body fat caliper. I think this ritual is extremely important: if you’re only using the scale to check your progress, then you’re missing 90% of the true picture.

As I mentioned last week when I started my cut, my weight, measurements and body fat reading were almost identical to what they were when I started my 2010 cut. When I saw my stats this week, I found it fascinating (but not surprising) that my progress was almost identical to the first week of progress last year. I’ll touch on this again a bit further down, but right now I’d like to dive into the numbers..

My scale weight this morning (as measured by the EatSmart Precision Digital Bathroom Scale) is 200.2 pounds, which that means I’ve lost 3 pounds over the past week. Of course without a body fat reading, scale weight is not a very helpful number. So now let’s check my body fat…

My body fat reading this morning is 15.3% (the digital caliper I use is no longer sold, but this manual caliper will do fine if you need one). That’s a .6% drop from last week’s reading (the start of my cut) of 15.9%. Now, using my scale weight along with my body fat reading I can calculate how much of my weight loss was fat, and how much was lean mass (note: JSF BodyShop™ makes these calculations for you automatically). I’ve lost 1.68 pounds of fat this week, and 1.32 pounds of lean mass.

Lean Mass 101: A lot of people don’t really understand what lean mass is. Some people think “lean mass” is synonymous with muscle. That is not correct. Lean mass includes muscle, but it also includes water, bone, blood, hair and so on. It’s this simple: Everything in your body that is not fat is considered lean mass.

This was the first week of my cut, and I started off bloated with water from all the junk food I ate during my week off. I’m pretty sure all of that 1.32 pounds was water weight (which, as you now know, is considered lean mass). It’s very common to lose a lot of water weight the first week of a cut.

Finally, the tape measurements. Tape measurements are a great way to keep tabs on your typical body fat storage areas (thighs, hips, waist), but they are also helpful in determining if you’re losing muscle mass. As you cut you will lose some fat from areas like your upper arms and chest (especially if you tend to store fat in those areas) but, generally speaking, these loses will not be as dramatic as, say, your mid-section.

My tape measurements (as measured by the MyoTape) show good progress for the week: I lost a half inch from my waist, a quarter inch from my hips and a quarter inch from my thighs. All the rest of my measurements remained the same. Perfect!

As I mentioned above, this progress closely mirrors my progress from a year ago. My tape measurement losses were 100% identical to last year, my scale weight loss was within .2 pounds of last year, and my body fat loss was almost identical to last year. This is interesting, but not surprising. Fat loss is not black magic, it’s science. If you have a solid plan, work hard and stay dedicated success is 100% guaranteed.

My detailed stats, including all tape measurements, can always be found on JSF BodyShop™. Just create a free account (existing JSF Forum members should simply log in using their forum username and password) and add me as a friend.

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