I’m cutting weight in 2014…
My scale weight (as measured by the EatSmart Precision Digital Bathroom Scale) has hovered around the mid-to-low 170s all year long, and my body fat percentage (as measured by the FatTrack PRO Digital Body Fat Caliper is right around 7% (my last weekly stats measurement was 6.8%).
I’ve mentioned this often, but it still bears repeating: digital calipers–even in well-trained hands–have a margin of error +/-3%. I get extremely consistent readings from my caliper, but there’s no doubt in my mind that those readings are low. Consistently low, but low. I don’t care enough to go have a more accurate body fat test done, but if I had to guess I would estimate that the readings are about 3% lower than my actual body fat percentage. In other words, my current body fat percentage is probably somewhere close to 10%. I think starting next year I’m going to manually adjust my caliper reading so it more accurately represents what I believe is my true body fat percentage.
Why? I’m getting to that… 🙂
I’ve decided that next year I am going to cut some scale weight. My goal? 160 pounds.
Dropping ~13 pounds of scale weight at 173 pounds and 6.8% body fat (which is less than 12 pounds of fat) sounds counterproductive due to the lean mass loss. Some lean mass loss is fine (remember, lean mass is not just muscle, lean mass is everything that makes up your body except fat). So now you see why I’d like to manually adjust my body fat reading to be more accurate. 173 pounds @ 9.8% body fat is 17 pounds of fat, so dropping 13 pounds is more realistic (which is not to say that all of that weight loss will be fat–it won’t).
I’ll keep a close eye on my watts/kg ratio while I’m cutting. I want to be lighter, but not at the expense of power. I think I’ll do fine: I’ve done enough cutting cycles to know what works for me and what doesn’t. In fact, during the past couple cuts I enjoyed some pretty nice increases in the weights I was lifting as I dropped body fat.
I have not decided how I’ll approach this cut yet. Right now I’m leaning towards doing an “old school John Stone” cut. For those of you who don’t know what that means, it’s basically this: 100% clean foods, no cheat meals, no alcohol, no missed workouts, 8 hours of sleep each night and NO EXCUSES.
As we approach 2014 I’ll detail my approach in another blog.