2014 cut weekly progress report: week #1
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!