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2012 cut weekly progress report: Week #4

Sunday, February 5, 2012 by  
Filed under Daily Blog

EatSmart Precision Digital Bathroom Scale

EatSmart Precision Digital Bathroom Scale

Week #4 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 184.6 pounds. That’s a 1.8 pound loss since last week’s weight of 186.4 pounds, and a 9 pound loss from my 2012 cut starting weight of 193.6 pounds.

My 7-point body fat reading this morning is 9.2% (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 9.8%, and a -2.8% 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 1.29 pounds of fat and lost 0.51 pounds of lean mass; since my 2012 cut started I’ve lost a total of 6.25 pounds of fat and lost a total of 2.75 pounds of lean mass.

My tape measurements (as measured by the MyoTape) indicate that over the past week I’ve lost a quarter inch from my waist, a quarter inch from my thighs and a quarter inch from my hips. Since the start of my 2012 cut I’ve lost 1.25 inches from my waist, 1.25 inches from my hips and 1.25 inches 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.

Over the past week I had some difficulty sleeping past 4:30 AM-ish on several occasions, and as the week wore on I was feeling extremely tired. I had to force myself to train and get my cardio done on several occasions, but I did what I had to do. I’m especially proud because I managed to pull off a couple of excellent workouts under decidedly sub-optimal circumstances.

My hard work was rewarded with some nice progress. I’m down another 1.8 pounds over the past week, and I have lost another quarter inch from each my waist, thighs and hips.

This week’s scale weight loss is a little higher than last week’s (1.8 pounds vs. 1.2 pounds), but that variance is due to water fluctuation (reflected in my lean mass reduction). Last Sunday my body’s water retention level was pretty normal, while this morning I’m feeling very dry. The reason I’m “dry” this morning is because yesterday I went mountain biking for a few hours, and it was fairly warm outside. I sweat quite a bit of water away, but my sodium intake was normal. These kinds of water fluctuation are normal, and are especially obvious as you drop deeper into the single-digit body fat percentages. I expect my scale weight will rise about a quarter to a half-pound over the next day or two as my fluid levels return to baseline.

As an aside, I’ve slept until 6:00 AM the past two nights, and I’m feeling normal again.

No changes to diet or training are required this week.

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)

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