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2011 cut weekly progress report: week #12.

Sunday, March 27, 2011 by  
Filed under Daily Blog

March
27
2011
EatSmart Precision Digital Bathroom Scale

EatSmart Precision Digital Bathroom Scale

Week #12 of my 2011 cut is complete, and it’s time for my 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.

If you want to track your heart rate during workouts and also keep tabs on your cardiovascular health, then you’ll need a heart rate monitor. I use and recommend the Timex Ironman Heart Rate Monitor.

Here is this week’s progress report…

My scale weight this morning (as measured by the EatSmart Precision Digital Bathroom Scale) is 178.6 pounds. That means I’ve lost .4 pounds over the past week and a total of 24.6 pounds since I started my cut twelve weeks ago.

My 7-point body fat reading this morning is 7.9% (the digital caliper I use is no longer sold, but this manual caliper will do fine if you need one). That’s a .5% drop from last week’s reading of 8.4% and a 8% 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 .93 pounds of fat and gained .53 pounds of lean mass. I’ve now lost a total of 18.2 pounds of fat and 6.4 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. I also lost a little more from my thighs and hips, but not quite a quarter of any inch. All the rest of my measurements remained the same. My total tape losses and gains on this cut now stand as follows: 4.5 inches from my waist, 3.75 inches from my hips, 2.75 inches from my thighs, .25 inches from my chest 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.

Not a bad week of progress this close to my goal. I’m not quite as dry as I’ve been the past couple of Sundays, and that’s why I’ve gained a slight amount of lean mass (it’s water). Less than 2 pounds of fat stand between me an my goal of 7% body fat. I should mention right now that I’m not going to split hairs over a few ounces, that’s silly. In other words, if I come in at 7.2% or something, that’s fine. Basically it’s looking like I’ve got two more weeks of cutting and this one is a wrap.

Here are my cardiovascular statistics for this week (as measured by the Timex Ironman Heart Rate Monitor). Please note that I didn’t start measuring this stuff until February 14, 2011, so those are my base stats. For more information on these statistics, please check out my February 14, 2011 blog.

HRrest: 43 BPM (-3 BPM since Feb 14, 2011)
HRmax: 193 BPM (Unchanged since Feb 14, 2011)
Heart Rate Reserve: 150 BPM (+3 BPM since Feb 14, 2011)
Heart Rate Recovery: 81 BPM (+13 BPM since Feb 14, 2011)
VO2 MAX (Uth—Sørensen—Overgaard—Pedersen equation): 67.33 ml/min/kg (up from 62.93 ml/min/kg on Feb 14, 2011)

No change to any of these stats this week. 🙁 I was really hoping to see a drop in my HRrest, but it’s not moving below 43 BPM. My cardio workouts were pretty easy this week compared to my usual training, so that’s probably why. This week my cardio workouts are going to be the toughest yet, so perhaps next week I’ll see some further improvement to these stats.

John Stone Fitness Comments

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