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Successful launch of new JSF; 2011 cut weekly progress report.

Sunday, January 23, 2011 by  
Filed under Daily Blog


Week #3 of my 2011 cut is in the books, and it’s time to check my progress and make any necessary adjustments to my diet and training.

Slim Guide Skin Fold Caliper

Slim Guide Skin Fold Caliper

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 #3 was another outstanding week! For the third straight week my diet has been ultra-clean, my weight training workouts have been amazing and my cardiovascular system is adapting quite well to the intense workouts and HIIT cardio training I’ve been doing. Let’s break down this week’s stats…

My scale weight this morning (as measured by the EatSmart Precision Digital Bathroom Scale) is 195.8 pounds. That means I’ve lost 2.8 pounds over the past week and a total of 7.4 pounds since I started my cut. This week’s weight loss was a little on the high side, but without a body fat reading, scale weight is not a very helpful number so let’s take a look at that…

My 7-point body fat reading this morning is 13.6% (the digital caliper I use is no longer sold, but this manual caliper will do fine if you need one). That’s a .9% drop from last week’s reading of 14.5% and a 2.3% 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 2.17 pounds of fat and lost .63 pounds of lean mass. You may recall that last week I actually gained some lean mass. These little fluctuations in lean mass are nothing to be concerned about, it’s probably just water. I’ve now lost a total of 5.68 pounds of fat and 1.72 pounds of lean mass since the start of my cut.

Now for 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 another half inch from my waist, another half inch from my hips and a quarter inch from my thighs. All the rest of my measurements remained the same. This is outstanding! My total tape losses and gains on this cut now stand as follows: 1.5 inches from my waist, 1.25 inches from my hips, .5 inches from my thighs and +.25 inches to my calves.

This has been another stellar week of progress! No changes to diet and training will be required this week, but, as planned, I’m going to be ratcheting up the difficulty of my HIIT cardio sessions: the duration will decrease to 14 minutes, but the intervals will become tougher at 45 seconds all-out/45 seconds active recovery.

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 search for me.

So you may have noticed that the site looks a little different than it has since, oh… 2004. Yesterday’s launch of the new JSF went incredibly well! There were a couple of minor formatting issues experienced by Mac O/S users and Opera web browser users, but those have been resolved. A tremendous amount of work has gone into the new site over the past year or so, and I really hope you all enjoy the changes. I can’t say enough about the efforts of forum member “hatter” (Tim). Tim took on the massive task of converting eight years of html blogs over to the new system, and when he finished that project he graciously stuck around lending his expertise to a myriad of other projects. The new JSF would not exist today if it were not for Tim, so please join me in giving him a rowdy and well-deserved round of applause.

Please have fun and explore the site. Everything has been re-worked, re-designed and given a fresh look. New content has been added and stale content has been revised and refreshed. There are countless new features and new areas to discover, so have fun. I love reading your comments, so be sure to login (forum user name and password) and give me a shout.

Rather than detail everything now, I’ll just step back and see if the site is as easy to use as we intended it to be. Tomorrow I’ll go into a little more detail about some of the new features you’ll definitely want to check out.

One final note: if you are on a mobile device I think you’ll like the all-new mobile version of JSF. The site will automatically detect your device and serve the mobile version of JSF. It looks fantastic on Android and iPhone! You can always switch to the full version of the site if you like, which also looks quite good.

So, welcome to the brand new JSF – please enjoy!

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