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2011 cut weekly progress report: week 2 complete.

Sunday, January 16, 2011 by  
Filed under Daily Blog


Today closes out week #2 of my 2011 cut, and that means it’s time to check my progress and (if necessary) make adjustments to my diet and training.

EatSmart Precision Digital Bathroom Scale

EatSmart Precision Digital Bathroom Scale

If you’re trying to lose fat or gain muscle it’s absolutely critical that you check your progress–and not just with a bathroom scale. I recommend that once every week you check your scale weight, your body fat percentage (using a caliper, not an inaccurate BIA scale) and your soft tape measurements. For maximum accuracy, it’s important to take these measurements at the same time and under the same conditions every week. I recommend the EatSmart Precision Digital Bathroom Scale, the MyoTape body tape measure and a basic Skin Fold Caliper. With the exception of the skin fold caliper (the one I use was discontinued) these are the exact products I’ve used for years. These tools are indispensable if you’re serious about reaching your goal, will last a long time and are not expensive.

Week #2 was a good one. Over the past week my diet was 100% spot-on, my weight training workouts were phenomenal and I’ve made noticeable improvements to my cardiovascular system through grueling HIIT cardio workouts on my non-weight training days. Let’s take a look at the numbers and see if my hard work is paying off!

My scale weight this morning (as measured by the EatSmart Precision Digital Bathroom Scale) is 198.6 pounds. That means I’ve lost 1.6 pounds over the past week and a total of 4.6 pounds since I started my cut. Of course without a body fat reading, scale weight is not a very helpful number…

My 7-point body fat reading this morning is 14.5% (the digital caliper I use is no longer sold, but this manual caliper will do fine if you need one). That’s a .8% drop from last week’s reading of 15.3% and a 1.4% drop from my starting body fat reading of 15.9%. Now, using my scale weight along with my body fat reading I can easily calculate how much of my weight loss was fat, and how much was lean mass (note: JSF BodyShop™ makes these calculations for you automatically). Over the past week I’ve lost 1.83 pounds of fat and gained .23 pounds of lean mass. Nice! I’ve now lost a total of 3.51 pounds of fat and 1.09 pounds of lean mass since the start of my 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 that over the past week I lost a half inch from my waist, a half inch from my hips and I gained a quarter inch on my calves. All the rest of my measurements remained the same. My total tape losses and gains on this cut now stand as follows: 1 inch from my waist, .75 inches from my hips, .25 inches from my thighs and +.25 inches to my calves.

The addition of a quarter inch to my calves is interesting. I suspect the gain is because I have resumed direct calf training. Muscle memory and all…

That was pretty much a text-book perfect week of fat loss, and I’m obviously pretty pleased about it! No changes to diet and training will be required this week, but, as planned, I’m going to be increasing the duration of my HIIT cardio sessions to 22 minutes.

My detailed stats (including all tape measurements) and food logs 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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