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2012 cut weekly progress report: Week #3

Sunday, January 29, 2012 by  
Filed under Daily Blog

Slim Guide Skin Fold Caliper

Slim Guide Skin Fold Caliper

Week #3 of my 2012 cutting program is complete, and it’s time to check my progress and make any necessary adjustments to my diet and training.

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 Bioelectrical Impedance 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 186.4 pounds. That’s a 1.2 pound loss since last week’s weight of 187.6 pounds, and a 7.2 pound loss from my 2012 cut starting weight of 193.6 pounds.

My 7-point body fat reading this morning is 9.8% (the digital caliper I use is no longer sold, but this manual caliper will do fine if you need one). That’s a -0.6% change since last week’s body fat reading of 10.4%, and a -2.2% change from my body fat reading at the start of my 2012 cut, which was 12%.

Using my scale weight along with my body fat reading I can easily calculate how much of my weight change was fat, and how much was lean mass (note: JSF BodyShop™ makes these calculations for you automatically). Over the past week I’ve lost 1.24 pounds of fat and gained 0.04 pounds of lean mass; since my 2012 cut started I’ve lost a total of 4.96 pounds of fat and lost a total of 2.24 pounds of lean mass.

My tape measurements (as measured by the MyoTape) indicate that over the past week I’ve lost a half inch from my waist, a half inch from my thighs and a quarter inch from my hips. Since the start of my 2012 cut I’ve lost 1 inch from my waist, 1 inch from my hips and 1 inch from my thighs while all other measurements have remained the same.

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.

It’s been another extremely solid week of fat loss progress! My scale weight drop of 1.2 pounds may have been a little less dramatic than the first two weeks, but it was all fat loss and no lean mass loss.

This week’s stats also demonstrate why it is so important to take soft tape measurements–the scale simply doesn’t tell the whole story! Over the past seven days I lost a half inch from each my waist and thighs, and a quarter inch from my hips. That’s excellent fat loss progress for just one week. The half inch loss from my waist and thighs make perfect now that I’m below 10% body fat–those areas are the first places I store fat the last places I lose fat. The fat is really going to fly off in those two areas now that I’m below 10% body fat.

Remember, our genetics control where on our bodies the fat goes on and also where it comes off (spot reduction is a myth that needs to die–see my Fat Loss 101 article “How do I get a six pack?“). If you are a male and you want your abs to show, you’re probably going to need to diet until your body fat is in the single digits.

Here are my cardiovascular statistics for this week (as measured by the Timex Ironman Heart Rate Monitor). For more information on these statistics, please check out my February 14, 2011 blog.

HRrest: 43 BPM (-2 BPM since January 9, 2012)
HRmax: 196 BPM
Heart Rate Reserve: 153 BPM (+2 BPM since January 9, 2012)
Heart Rate Recovery: 86 BPM (+10 BPM since January 9, 2012)
VO2 MAX (Uth—Sørensen—Overgaard—Pedersen equation): 68.37 ml/min/kg (+3.04 ml/min/kg since January 9, 2012)

As I reported earlier this week, this week’s Heart Rate Recovery score was identical to last week’s new personal record of 86, so that was no fluke! Also, my resting heart rate dropped 1 BPM this week, and so my Heart Rate Reserve and VO2 MAX scores have improved slightly. Nice!

I’ve been working very hard, and the results have been there. Bring on week #4! 🙂

John Stone Fitness Comments

2 Responses to “2012 cut weekly progress report: Week #3”
  1. Good job John. I think at the level you are at about a pound a week is really good. I had a big week this week (3 lbs) but I lost over two pounds of lean mass which as you pointed out the other day is not good at our age. I know why it happened and it wont happen again. I cut my calories too low, I was hungry all week and had no energy, I guess I should have seen it coming. From this point forward for me I am going to eat around 2000 calories a day and only expect to lose one pound a week or less.

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    • Thanks, Craig. Now that I’m below 10%, yeah, a pound of fat loss per week is about right.

      I’d be willing to bet almost anything that the majority of your lean mass loss this past week was just water and glycogen. It would be nearly impossible to lose two pounds of actual muscle in one week just from under eating a little bit. You’re probably just depleted. Don’t be surprised if your scale weight quickly goes up as you replenish your fluids/glycogen (and don’t worry about it).

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