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2014 cut weekly progress report: week #1

Sunday, January 19, 2014 by  
Filed under Daily Blog

EatSmart Precision Digital Bathroom Scale

EatSmart Precision Digital Bathroom Scale

Week #1 of my 2014 cutting program is complete, and it’s time for my weekly progress report.

For much more information on how I’m going about this cut, please check out this blog.

You can find my complete food logs for this cut on MyFitnessPal.

Tools of the trade
This is the exact equipment I use to track my progress every week



My scale weight this morning (as measured by the EatSmart Precision Digital Bathroom Scale) is 179.2 pounds. That’s a -6.2 pound change since last week’s weight of 185.4 pounds, and a -6.2 pound change from my 2014 cut starting weight of 185.4 pounds.

My 7-point body fat reading this morning (as measured by the FatTrack PRO Digital Body Fat Caliper) is 11.6%. That’s a -0.7% change since last week’s body fat measurement of 12.3%, and a -0.7% change from my 2014 cut starting body fat measurement of 12.3%.

Over the past week I’ve lost 2.01 pounds of fat and lost 4.19 pounds of lean mass; since the beginning of my 2014 cut I’ve lost a total of 2.01 pounds of fat and lost a total of 4.19 pounds of lean mass.

My tape measurements (as measured by the MyoTape) indicate a quarter inch loss from my hips, while all other measurements remained the same. Since the beginning of my 2014 cut I’ve lost a quarter inch from my hips while all other measurements have remained the same.



Check out those numbers! That, my friends, is textbook fat loss, and I couldn’t be more pleased with how the first week of my cut has played out. I lost exactly 2 pounds of fat, and a little over 4 pounds of lean mass, which was water weight.

A quick refresher on the term “lean mass”. Beginners often consider lean mass to be synonymous with muscle. That is incorrect. Lean mass is NOT muscle; lean mass includes muscle, but it also includes everything that makes up our bodies except fat. Bone, muscle, skin, water, blood, hair–everything but fat–that’s all lean mass.

When I started my cut on Monday I was very bloated with water weight from the pre-cut splurge meals. That water weight all came off this week, and that’s the 4.2 pounds of lean mass loss.

Even though that initial water weight is gone, I will still lose some amount of lean mass on this cut as I diet down to a very light 160 pounds. Some of that lean mass loss will, indeed, be muscle. I’m okay with that, so long as it doesn’t negatively affect my power or endurance on the bike. I don’t mind losing a little “show” muscle.



Diet was, of course, ultra-clean. Absolutely no splurge meals or snacks, and nothing off my planned cutting menu (you can check out my complete food logs on MyFitnessPal).

To drink I consumed only water (about 1.5 gallons per day), 2 cups of black coffee each morning and a cup of warm Yogi Bedtime tea in the evening before bed.



Activity level this past week was high. So far this week (Monday – Saturday) I’ve cycled all six days for a total of 188 kilometers, and I’ll be riding today as well. I also re-tested my FTP, and kicked off my structured indoor cycling training program on TrainerRoad.

I performed one weight training workout, which included a number of compound exercises and a few agonizing sets of ab rollouts.

According to MyFitnessPal, I burned 7,102 calories through exercise (take that number with a grain of salt, I don’t believe it to be accurate).



Excellent week of progress. No changes to diet or training required at this time–steady as she goes!


John Stone Fitness Comments

8 Responses to “2014 cut weekly progress report: week #1”
  1. Nice work, John. I love those first few weeks of the cut where you see your weight go down and you lose the puffiness. I’m currently on the 7th week of my cut (started in December) and I’ve lost about 14 lbs. I still have a ways to go but I’ve hit a wall, the scale has slowed to a crawl, and the body is starting to “fight back” (ie decreased energy/fatigue, increased hunger). Any advice on busting through this kind of plateau?

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    • Great job! Depending how long you’ve been stalled (a few days is nothing, a couple weeks should be addressed), a refeed might be in order. Sounds counterproductive to eat more, but it can help you bust through those frustrating plateaus. Keep the food ultra-clean, though. A refeed can help with sagging energy, too. Also, with regards to your energy, might want to look at your macros–make sure you’re getting enough carbs.

      Of course it may be required to cut calories, which is a normal part of cutting as we lose fat. The problem a lot of people run into is they start off eating too little and then there’s nowhere left to go. Based on what you said about your energy level, I don’t think cutting calories would be wise.

      Switching your cardio (duration, intensity, type) around can help with plateaus. If you’re not doing any cardio, incorporating some into your plan will be very helpful.

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      • Thanks for the thoughtful response and ideas, John. I’ve been at this plateau for about 2 weeks now. I am definitely eating enough carbs (probably too much as it’s around 50% of my diet…I do a 50/30/20 split). I’m averaging about 2000 calories now but I may have to drop it further. Cardio is fairly short…usually 3-4 10-20 minute HIIT sessions per week. This was working great for me for the first 5-6 weeks but given your suggestions, I will probably up my cardio sessions, and slightly decrease carbs (come down to 1800-1900 calories).

        Thanks again for the advice john.

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        • Hey Stallion…what is your current weight? Unless you are at like 160lbs, cutting your calories any lower then 2000 probably would not be wise. I’ve actually broken through plateaus by increasing calories by 2-300 a day, sounds wrong I know but if you’re not eating enough calories your body will start to store every extra calorie it can which kills your energy levels and stalls your weight loss.

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  2. Hey Craig, right now I weigh about 156 lbs. I’m not a large guy so this weight is actually quite normal for me. However, I do agree with you. I’m probably not going to decrease calories lower than 1700-1800. I don’t want to shoot my metabolism to the ground.

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