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2012 cut weekly progress report: Week #8.

Sunday, March 4, 2012 by  
Filed under Daily Blog



Week #8 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 177.2 pounds. That’s a 1.8 pound loss since last week’s weight of 179.0 pounds, and a 16.4 pound loss from my 2012 cut starting weight of 193.6 pounds.

My 7-point body fat reading this morning is 6.5% (the digital caliper I use is no longer sold, but this manual caliper will do fine if you need one). That’s a -0.4% change since last week’s body fat reading of 6.9%, and a -5.5% 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 0.83 pounds of fat and lost 0.97 pounds of lean mass; since my 2012 cut started I’ve lost a total of 11.71 pounds of fat and lost a total of 4.69 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 2.50 inches from my waist, 2.25 inches from my hips, 2.50 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.

Another excellent week of progress! I’m surprised that after eight weeks I’ve not yet encountered a stall.

The ostensible lean mass loss of almost a pound this week is not at all a concern, as I feel it’s more of a natural body fat caliper variance than actual lean mass loss. I touched on this subject in reply to a member’s comment last week, but I’ll repeat it again here for the record. I said, in part:

“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.”

So this week my body fat reading was 6.5%, and repeated tests had me within 2/10th a percent of that number every single time. Those are very consistent results, but I don’t feel I’m actually at 6.5% body fat. If I had to guess my true body fat percentage, I’d place it at 7.5%. In other words, I feel my caliper measurements are consistently about 1% lower than my actual body fat percentage. I have no hard evidence of this, but I’ve been in the game enough to have a pretty good idea of where I’m at.

I’m not a competitive bodybuilder, so obtaining a totally accurate body fat percentage is not at all important to my goals. That’s why I’m using strength and energy as my primary guideposts on this cut, and not a number on a caliper. Over the past week I set strength personal records for my body weight on every single exercise that I did, and yesterday I destroyed a timed mountain biking personal record (more on that in tomorrow’s blog).

I feel this past week was, overall, the single best week of my 2012 cut.

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)

John Stone Fitness Comments

2 Responses to “2012 cut weekly progress report: Week #8.”
  1. Do you think this has anything to do with when your max heart rate increased last year? It seems like you’re not putting a limit on what is possible anymore. Great job!

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    • I’ve often said that our minds can be our worst enemy or our greatest ally. Over the past 10 years I’ve tried to never let my mind hold me back from accomplishing something, but that’s easier said than done.

      While I don’t think that getting my heart rate up to 196 BPM last year has had a direct bearing on this cut, I do think when that happened it reenforced the notion that I can often do more than I think I am capable of. So indirectly, yeah–maybe that event is having some effect here.

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