2012 cut weekly progress report: Week #9.
Week #9 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 174.6 pounds. That’s a 2.6 pound loss since last week’s weight of 177.2 pounds, and a 19.0 pound loss from my 2012 cut starting weight of 193.6 pounds.
My 7-point body fat reading this morning is 5.9% (the digital caliper I use is no longer sold, but this manual caliper will do fine if you need one). That’s a -0.6% change since last week’s body fat reading of 6.5%, and a -6.1% 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 1.22 pounds of fat and lost 1.38 pounds of lean mass; since my 2012 cut started I’ve lost a total of 12.93 pounds of fat and lost a total of 6.07 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, a quarter inch from my hips and a quarter inch from my calves. Since the start of my 2012 cut I’ve lost 2.75 inches from my waist, 2.5 inches from my hips, 2.75 inches from my thighs, .25 inches from my calves and .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.
I was anticipating a bit of a stall this week (I’ve yet to encounter one on this cut), but instead I’ve gone quite the opposite direction with 2.6 pounds of scale weight loss. Actually this week’s 2.6 pound scale weight loss, which includes 1.38 pounds of lean mass loss, is pretty easily explained. Yesterday morning my scale weight was 175.8 pounds, and the big single-day scale weight reduction of 1.2 pounds is because yesterday I did my morning cardio and then followed that up with a very long, hot day of yard work. Of course I drank a lot of water while I worked, but I’m still exceptionally “dry” this morning. So most, if not all, of this week’s lean mass loss is just water. Remember, lean mass includes everything (muscle, bone, blood, hair, water and so on) but fat.
My actual fat loss progress of 1.22 pounds for this week is exceptional at this late stage of my cut. I also set new strength personal records (for this body weight) on every single strength training exercise I did last week.
There’s not much fat left on my body to cut, but with my strength and energy showing no signs of letting up I’ve got at least one more week of cutting left in me. As I mentioned last Sunday, I feel my caliper measurements at this stage are reading about 1% lower than my actual body fat percentage. If I had to guess, I’d estimate that my actual body fat percentage is about 6.9% right now. Again, the actual number is not what’s important to me. The important things are that the relative readings from one week to the next are extremely consistent, and that my strength continues to be excellent.
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)
Yesterday Lisa and I had an extremely productive day of yard work! The front yard is pretty much done (whew!), but there’s still a heck of a lot of work to do out back. I feel we can get it all done if we put in another long day, and so that’s what we’re going to do. I’m still going to do my cardio before we head out there: no missed workouts, no excuses!