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2012 cut weekly progress report: Week #7.

Sunday, February 26, 2012 by  
Filed under Daily Blog

February
26
2012
EatSmart Precision Digital Bathroom Scale

EatSmart Precision Digital Bathroom Scale

Week #7 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 179.0 pounds. That’s a 2.0 pound loss since last week’s weight of 181.0 pounds, and a 14.6 pound loss from my 2012 cut starting weight of 193.6 pounds.

My 7-point body fat reading this morning is 6.9% (the digital caliper I use is no longer sold, but this manual caliper will do fine if you need one). That’s a -0.8% change since last week’s body fat reading of 7.7%, and a -5.1% 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 1.59 pounds of fat and lost 0.41 pounds of lean mass; since my 2012 cut started I’ve lost a total of 10.88 pounds of fat and lost a total of 3.72 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 quarter inch from my thighs and a quarter inch from my chest. Since the start of my 2012 cut I’ve lost 2.25 inches from my waist, 2 inches from my hips, 2.25 inches from my thighs and a .25 inches from my chest 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.

With two more pounds gone and a huge 1/2 inch reduction in my waist measurement, this has been another excellent week of fat loss progress. There was a bit of lean mass loss this week, but that is to be expected at this point. As I’ve said all along, I realize that I’m going to lose some amount of lean mass, but I’m carefully monitoring my strength.

Yes, strength is my primary guide as I pursue this year’s goal of becoming ultra-light–not the numbers on the caliper or the tape measure. I think monitoring my strength (along with my energy and endurance) is the most sensible way to ensure I keep things from becoming counterproductive as I diet down. Last week was the seventh straight week that I was able to add weight and/or reps to every exercise I did, so I’m feeling very good about things right now.

Even though I’m below 7% body fat now, I’m going to continue to cut. Again, strength is my guide, but I’d like to cut another 5-6 pounds if I can.

I’ll quickly mention that yesterday I set a new personal record on my 3 mile timed mountain biking course. This 3-mile timed run is the first leg of my rides at Wekiwa, and I enjoy the challenge of racing against myself. I felt amazing yesterday. I’ll talk more about the ride tomorrow, I think.

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: 40 BPM (-5 BPM since January 9, 2012)
HRmax: 196 BPM
Heart Rate Reserve: 156 BPM (+5 BPM since January 9, 2012)
Heart Rate Recovery: 87 BPM (+11 BPM since January 9, 2012)
VO2 MAX (Uth—Sørensen—Overgaard—Pedersen equation): 73.5 ml/min/kg (+8.17 ml/min/kg since January 9, 2012)

Cool, a 2 BPM resting heart rate drop this week! The 2 BPM HRrest reduction positively affected my Heart Rate Reserve and my VO2 MAX scores. I’m looking forward to seeing my resting heart rate back in the 30s. 🙂

John Stone Fitness Comments

2 Responses to “2012 cut weekly progress report: Week #7.”
  1. Good job John. I’m amazed that your body fat% has dropped so much in the past two weeks. Realistically you can only lose about 5-6 lbs more fat and that will put you in the mid 5% range? I’ve hit the same road block I hit every year, 181 lbs. But this year I have had time to re-feed and keep going thanks to starting my cut much lighter then previous years, I have 8 more weeks to hit my goal of 175 lbs.

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    • I’m not too surprised. I’m still aggressively dieting and training very, very hard. My activity levels have also increased over the past few weeks in the form of more mountain biking and lots of spring outdoor yard work and projects. For example, I did an hour of cardio this morning and then went outside and did 3 hours of yard work.

      Just two pounds of fat loss at this late stage equals about a full body fat percentage point.

      I really do expect to lose some lean mass over the next couple of weeks, so as I wind up this year’s cut all the loses going forward won’t be pure fat.

      Another aspect worth considering is that body fat calipers are fairly accurate as home tests go, but their margin of error can still be up to +/- 2-3%. I get very consistent results from my 7-point caliper tests, and the relative numbers are what’s important to me.

      You might be wondering if I personally believe I’m at 6.9% body fat right now. The answer to that is no, I don’t. I suspect if I were to have a dunk test or similar I’d be somewhere around 8% body fat.

      I don’t think my actual BF percentage is important to my goals. That’s why I’m using strength and energy as a guide and not a number on a caliper.

      Keep at it, Craig. I think the re-feed was smart. Just stay ultra-strict with your diet and training and you’ll have those last few pounds of fat gone with time to spare.

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