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2011 cut weekly progress report: week #5

Sunday, February 6, 2011 by  
Filed under Daily Blog

EatSmart Precision Digital Bathroom Scale

EatSmart Precision Digital Bathroom Scale

Week #5 of my 2011 cut is in the books, and it’s time for my usual weekly progress report.

NOTE: 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.

My scale weight this morning (as measured by the EatSmart Precision Digital Bathroom Scale) is 193.8 pounds. That means I’ve lost 1.8 pounds over the past week and a total of 9.4 pounds since I started my cut five weeks ago.

My 7-point body fat reading this morning is 12.7% (the digital caliper I use is no longer sold, but this manual caliper will do fine if you need one). That’s a .80% drop from last week’s reading of 13.5% and a 3.2% 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 1.8 pounds of fat and 0 pounds of lean mass. I’ve now lost a total of 7.7 pounds of fat and 1.70 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 another quarter inch from my thighs. All the rest of my measurements remained the same. My total tape losses and gains on this cut now stand as follows: 2.25 inches from my waist, 1.75 inches from my hips, .75 inches from my thighs and +.25 inches to my calves.

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.

OK, I can distill all that data down into one word that effectively sums up this week’s progress: awesome! 🙂 Seriously, what’s not to be happy about? This past week was a textbook week of fat loss progress: right at 2 pounds of fat burned away, zero lean mass loss, and a total of 1.25 inches gone from my waist, thighs and hips. Not a bad return for a week’s work. I’ve also continued to add weight to all exercises over the past five weeks, my strength and energy levels are extremely high, my cardio has improved significantly since the beginning of January and, well, I just feel pretty damn amazing in general!

The only thing that has sort of surprised me so far on this cut is that I’ve only lost 1.7 pounds of lean mass (and that was just water weight). With the high volume workouts I’ve been doing and the extra HIIT cardio (including extended hours-long mountain biking sessions) I expected to lose some muscle (remember: muscle, along with everything in your body that is not fat–bones, blood, skin, hair–is considered lean mass). The loss of muscle size was a trade-off I was willing to make in order to increase my muscle endurance and general cardiovascular fitness level, but so far that’s not happened. Of course things will get far tougher in that regard once I drop into the single-digit body fat percentages. I expect to reach that point in early March.

Yesterday I loaded up my bike and decided to explore some new wilderness out at Wikiwa. It was an excellent ride, but something pretty disgusting happened to me. I posted about it on Facebook, so I won’t bother to duplicate it here. If you want to find out what happened, read the caption on this photo.

This is the final day of the AtLarge Nutrition NOVUS™ Protein bar sale! On Thursday I got caught out on the trails at a meal time, and sure was glad I had one of these bars in my CamelBak.

Remember, you can always find any sales, promotions or registrations that are currently running in the brand new section Current Promotions.

John Stone Fitness Comments

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