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2011 cut weekly progress report: week #13.

Sunday, April 3, 2011 by  
Filed under Daily Blog

April
3
2011
Timex Ironman Heart Rate Monitor

Timex Ironman Heart Rate Monitor

Week #13 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 176.4 pounds. That means I’ve lost 2.2 pounds over the past week and a total of 26.8 pounds since I started my cut thirteen weeks ago.

My 7-point body fat reading this morning is 8% (the digital caliper I use is no longer sold, but this manual caliper will do fine if you need one). That’s a .1% increase from last week’s reading of 7.9% and a 7.9% 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 0 pounds of fat and lost 2.2 pounds of lean mass. I’ve now lost a total of 18.2 pounds of fat and 8.6 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 all measurements remained the same as last week. My total tape losses and gains on this cut 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.

Well, from a progress standpoint this week was not a good one. In fact, this is the first week on this cut that I did not make any forward progress. That said, today’s results are not unexpected because I’ve been refeeding all week long. My body fat pretty much remained the same at + 0.1%–well within the margin of error of a 7-point caliper reading. The lean mass loss of 2.2 pounds was almost undoubtedly a result of cycling off creatine this past week (creatine almost always adds a couple of pounds of water to me). Like I said yesterday, being light is fine with me, it’s what I want right now. What I do not want is any loss in strength and energy, and that’s why I’ve been refeeding. I feel so much better now compared to a week ago, and I’m confident I can return to my cutting caloric level tomorrow and finish this thing out over the next couple of weeks.

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 again this week. 🙁 My cardio workouts this past week were very tough, and I did very well with them. I expect to see continued improvements to these stats in the coming months. Even though my cut will be ending soon, my weight and cardio training will continue to progress in difficulty. I expect that when I return to my maintenance diet the extra calories will further improve my training intensity and, as a result, my cardiovascular numbers.

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