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The next phase of my cut approaches: dropping below 8% body fat.

Saturday, February 18, 2012 by  
Filed under Daily Blog

The greatest challenges bring the greatest rewards.

The greatest challenges bring the greatest rewards.

Now that I’m in the mid-to-low 8% body fat range (and dropping) the rest of my cut will be the most challenging, yet rewarding, phase.

I find that dropping below 8% body fat is challenging because that’s the time when cravings usually start to become more frequent and more intense. Also, I’ve been training very hard while in a caloric deficit for many weeks, and so I need to be very in tune with my energy and strength.

Some of you may recall that last year towards the end of my cut I completely bonked. When I hit that wall I was somewhere around 7.5% body fat, and only 1-2 weeks away from my goal of 7% body fat. Fighting through the extreme fatigue I was experiencing was certainly an option, but it would have been the wrong option. I decided to listen to my body (and ignore the well-intentioned, but ultimately incorrect, armchair quarterbacks) and took a few days to refeed.

To be clear, I define “refeed” as increased caloric intake (with an emphasis on carbs), but still eating 100% clean–no pizza or any of that kind of nonsense.

The refeed not only didn’t hurt my progress, it propelled me through the final leg of my 2011 cut: I reached my goal of 6.9% body fat a mere 10 days later.

I’m certainly not showing any signs of needing a refeed right now! I feel great, and I’m very excited about the next few weeks. Why? Well, as I mentioned in the first paragraph, this section of my cut is very rewarding…

As I drop below 8% body fat I love how my body looks: cuts become deeper, my muscles show through even when I’m not flexing, my face looks lean and my vascularity is greatly increased. Just over the past week I’ve seen a very noticeable difference in all of those areas, especially my vascularity. Yesterday while I was training the veins in my arms looked like they were about to pop through my skin!

I expect to cut for at least another 4 weeks. My goal this time around is not a specific body fat percentage, it’s more athletic based. I want to keep cutting until I’m very light, but not at the expense of strength. Once I notice a decrease in strength, rather than immediately pull the plug I may do a refeed and then try to eek out another few pounds of fat loss. 🙂

Tomorrow’s weekly progress report should be interesting. When I stepped on the scale this morning I was surprised to see that I’m down 2 pounds for the week so far. That’s a unusually large single week scale weight drop so close to 8% body fat. I didn’t change anything about my diet or training this week, either. I’m looking forward to examining the data when I take my full complement of measurements tomorrow morning. Stay tuned!

John Stone Fitness Comments

2 Responses to “The next phase of my cut approaches: dropping below 8% body fat.”
  1. John often your meal 1 or 5 is egg whites and peanut butter. Do you do anything special with them or do you simply eat the egg whites cooked and the peanut butter off the spoon?

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