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2011 cut weekly progress report: week #6.

Sunday, February 13, 2011 by  
Filed under Daily Blog


Slim Guide Skin Fold Caliper

Week #6 of my 2011 cut is complete and it’s time for my weekly progress report.

As of today I’ve gone six full weeks with no missed workouts, no cheat meals and no alcohol. The reason I’m so strict is simple: I want to see the maximum amount of results in the shortest period of time. This requires that I put in a 100% effort at all times: anything less is unacceptable to me. I don’t make excuses and I refuse to settle for anything other than my absolute best. There’s nothing revolutionary about that, but it is what separates those who endlessly plod along from those who hit their goals like speeding bullet. Food for thought if you’re in the plodding category.

OK, let’s break down this week’s measurements and stats and see how I’m doing!

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 191.8 pounds. That means I’ve lost 2 pounds over the past week and a total of 11.4 pounds since I started my cut six weeks ago.

My 7-point body fat reading this morning is 12.0% (the digital caliper I use is no longer sold, but this manual caliper will do fine if you need one). That’s a .70% drop from last week’s reading of 12.7% and a 3.9% drop from my starting body fat reading of 15.9%.

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 1.59 pounds of fat and .41 pounds of lean mass. I’ve now lost a total of 9.29 pounds of fat and 2.11 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 quarter inch from my waist, another quarter 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: 2.5 inches from my waist, 2 inches from my hips, 1 inch 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.

I’m very happy with this week’s progress. I’m especially pleased that over the course of this cut I’m only down about 2 pounds of lean mass, most of which is probably water. My strength is improving each and every week, my energy levels remain very high and I feel, well… pretty darn awesome! I’ve had a few cravings here and there, but dealing with those is exceptionally easy. Would you like to know my secret to dealing with cravings?


So, there you go.

The reoccurring back injury that resurfaced during Friday’s workout is feeling better this morning. In fact, I was able to do 45 minutes of med-high intensity cardio yesterday afternoon with no issues. I still don’t know if I’m going to be able to handle the bumps and jumps of a mountain biking trip today, but I’ll see how I feel a little later. If I can’t hit the trails, I’m going to do another 45 minute cardio session on my recumbent bike. I’m really digging these new medium-high intensity cardio workouts that I started doing this week! Yesterday I averaged 171 BPM for a full 45 minutes, and I almost maxed my heart rate (hit 191 BPM, max is 193 BPM) about 5 or 6 times over the course of that ride. I need to wrap today’s blog up, but tomorrow I’m going to talk a bit more about this subject.

John Stone Fitness Comments

6 Responses to “2011 cut weekly progress report: week #6.”
      • Amen. I’ve been laboring along this year, working out harder then ever, diet is better then ever, losing less weight then ever too. Last year 1.5-2 lbs a week was the norm, this year its been .6-1.2 lbs a week. Its frustrating but I know that any weight loss is good weight loss and losing a pound a week is safe and sustainable.

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