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2012 cut is over! Weekly progress report: Week #10.

Sunday, March 18, 2012 by  
Filed under Daily Blog

171.6 pounds @ 5.7% body fat. This is the lightest I've been since 2004, and the leanest I've ever been.

171.6 pounds @ 5.7% body fat. This is the lightest I've been since 2004, and the leanest I've ever been.

After evaluating my scale weight, body fat reading and tape measurements, I’ve decided that my 2012 cut is over! I’m ending the cut today because it’s definitely time, not because I don’t want to continue. The 100% honest truth is I’ve been enjoying this cut so much that I’m forcing myself to end it.

I’m going to go through my usual weekly progress report, and then I’ll wrap things up with some additional comments and a gallery of photos from this cut.

My scale weight this morning (as measured by the EatSmart Precision Digital Bathroom Scale) is 171.6 pounds. That’s a 3.0 pound loss since last week’s weight of 174.6 pounds, and a 22.0 pound loss from my 2012 cut starting weight of 193.6 pounds.

My 7-point body fat reading this morning is 5.7% (the digital caliper I use is no longer sold, but this manual caliper will do fine if you need one). That’s a -0.2% change since last week’s body fat reading of 5.9%, and a -6.3% 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 0.52 pounds of fat and lost 2.48 pounds of lean mass; since my 2012 cut started I’ve lost a total of 13.45 pounds of fat and lost a total of 8.55 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 half inch from my hips. Since the start of my 2012 cut I’ve lost 3.0 inches from my waist, 3.0 inches from my hips, 3.0 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.

OK, let’s start off by addressing the huge 3 pound single week scale weight loss. Yesterday morning my scale weight was 172.6, and then I spent a long, hot day outside all day yesterday doing yard work. Even though I drank a lot of water before, during and after, I still lost a pound of water (which, of course, is lean mass). So that accounts for a pound.

Over the past week my body fat percentage only dropped from 5.9% to 5.7%, so the other two pounds of scale weight loss this week was also comprised of a significant amount of lean mass loss. Or was it? Margin of error using a body fat caliper–especially when as lean as I currently am–can be significant. Let’s take a look at some more data: soft tape measurements…

My hip measurement dropped a little more than a half inch over the past week (!), while my thighs and waist each dropped another quarter of an inch. My hips are the smallest they’ve been since 2004 and my thighs are the smallest they’ve been since 2003. My waist measurement is now 30.25 inches, and that is the absolutely smallest waist measurement I’ve ever achieved in my adult life.

My current strength drastically ellipses my strength anywhere even close to my current body weight. I’ve been setting strength personal records (for my body weight) pretty much every workout of this cut.

Over the past 10 weeks I’ve dropped 22 pounds of scale weight while shedding 3 full inches from each my hips, thighs and waist. Compared to the end of my 2011 cut I’m currently 2 pounds lighter, I have more lean mass, all my fat storage areas (waist, thighs and hips) are significantly smaller and I’m much, much stronger.

At this point there simply is not much fat left to lose, and the returns on continuing this cut would drop sharply if I were to continue. In fact, if I were to continue cutting I might very well undo some of the strength progress I’ve made.

I’ve surpassed every goal and expectation I had on this cut, and I can honestly say this has been the most productive, consistent and even fun cut I’ve done over the past 10 years.

So, with all that in mind, I’m choosing to end the cut on a host of very high notes. I feel absolutely amazing right now!

The past 10 weeks have been awesome, but I’ve also been working my butt off: not one single missed meal, no cheat meals, not so much as a single bite of food off my planned diet, zero alcohol, and no missed workouts (70 workouts in all). I’m going to take next week off from everything (lifting, blogging and work). I’m going to stay very active and do lots of mountain biking as I slowly ramp up my calories. I might have some popcorn and perhaps a cheat meal, but for the most part I’m going to continue to eat very clean over the next week. I just haven’t had many cravings this year.

I’ll return on Monday, March 26, 2012 with my usual daily blogs and some thoughts on my goals for 2012.

I’ll sign off with a gallery of captioned progress pictures from this cut. They run newest to oldest.

See you all in a week!

John Stone Fitness Comments

17 Responses to “2012 cut is over! Weekly progress report: Week #10.”
  1. Quick day after follow-up. This morning (Monday, March 19th) I’m down to 170.8 pounds! I ate 100% clean yesterday and worked outside all day long again, burned a lot of calories….

    I still have no desire for a cheat meal, but I’m on vacation this week and will probably have some popcorn.

    I’m going mountain biking now, though. 🙂

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  2. Congrats John, it does sound like a perfect cut, and totally inspires me to continue with mine. Thank you for all your great informative posts. I am already missing reading your daily updates. 🙂

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  3. Definitely have to post to also congratulate you for reaching your hard earned goals. Your ‘no excuses’ dedication and discipline over a 10 week long cut was awesome motivation and inspiration.
    Your fitness “journey’s” might be the most consistent thing on the Internet.

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  4. Very impressive cut indeed. I assume you are going to try to maintain this incredibly low body fat percentage. I’m probably wrong but I’m thinking that a maintenance level of caloric intake is probably the same as the cut level. The numbers have to be very close.

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