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2014 cut weekly progress report: week #2

Sunday, January 26, 2014 by  
Filed under Daily Blog

January
26
2014
The FatTrack Pro Digital Body Fat Caliper

The FatTrack Pro Digital Body Fat Caliper

Week #2 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

 

RAW DATA

My scale weight this morning (as measured by the EatSmart Precision Digital Bathroom Scale) is 177.8 pounds. That’s a -1.4 pound change since last week’s weight of 179.2 pounds, and a -7.6 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 10.9%. That’s a -0.7% change since last week’s body fat measurement of 11.6%, and a -1.4% change from my 2014 cut starting body fat measurement of 12.3%.

Over the past week I’ve lost 1.41 pounds of fat and gained 0.01 pounds of lean mass; since the beginning of my 2014 cut I’ve lost a total of 3.42 pounds of fat and lost a total of 4.18 pounds of lean mass.

My tape measurements (as measured by the MyoTape) indicate a quarter inch loss from my waist, a quarter inch loss from my thighs and a quarter inch loss from my hips; all other measurements are unchanged. Since the beginning of my 2014 cut I’ve lost a half inch from my hips, a quarter inch from my waist and a quarter inch from my thighs; all other measurements are unchanged.

 

ANALYSIS

Another excellent week of progress: 1.4 pounds of pure fat burned away, and no lean mass loss whatsoever. I’m also very happy to see reductions in my primary fat storage areas (waist, hips, thighs). I could tell from my reflection in the mirror that I’d noticeably slimmed this week, but it’s always nice to have hard data to reinforce something that is somewhat subjective.

 

DIET

For the entire duration of this cut, in this section I’m going to sound like a broken record.** Here it is anyway. Diet this week was ultra-clean. No splurge meals or snacks, and nothing off my planned cutting menu (you can check out my complete food logs on MyFitnessPal).

** Kids, this is an obscure reference to flat disks made from a petroleum-based plastic that were once a popular method of enjoying music. These analog spinning platters were fairly fragile, and would sometimes become inadvertently scratched. Unfortunately a scratch would often cause the stylus to skip backwards, creating an unintentional locked groove that would repeat the same 1.8 seconds of track (at 33 1/3 rpm) over and over again. This unfortunate condition gave rise to the idiom “…sounds like a broken record”. Thank you for your attention during this loquacious explanation; you can go back to your Snapchat and Vines now. And get the hell off my lawn.

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.

 

TRAINING

Activity level this past week was high. So far this week (Monday – Saturday) I’ve cycled all six days for a total of 190 kilometers, and I’ll be riding today as well. My riding streak continues, and I have ridden every single day in 2014. I’m going to easily exceed 1,000 kilometers for the month.

I performed one weight training workout, which was comprised of several compound exercises and more painful ab rollouts. This week I went very heavy.

 

WRAP-UP

I’m very happy with this week’s progress. My energy levels have been outstanding, surprisingly so. I am going to proactively trim my caloric intake slightly next week.

 

John Stone Fitness Comments

6 Responses to “2014 cut weekly progress report: week #2”
  1. Solid week you had there, John. I got caught up on all your recent entries, good stuff.

    Now that you’re looking at these goals through a endurance sport point of view, opposed to as strength training one, you’ll be amazed at how much different 160 feels versus 180-85. Even 5-7 lbs makes a huge difference in your sport.

    I know you know, but it always amazes me how people will shell out thousands to make their bikes go from 16 down to 14 lbs. I almost want to tell them that it’ll be a whole lot cheaper and effective if you dropped that extra 20 lbs that you can afford to drop!

    As a serious sunner, and a fan of the sport, I always refer to Lance’s quote from years past, something along the lines of “When the sleeves on my jersey are too loose, then I know I’m at good racing weight.” And we all know how tight those sleeves are!

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    • Thanks, man!

      Yeah, the lightest I’ve been in recent years (and since I started cycling) is the upper 160s. When I was weighing in around 168-ish pounds I set all kinds of climbing PRs. I’ve not been able to break any of those PRs with my weight in the mid-170s or higher. I’ve never been as light as 160 pounds since I started cycling, and I know that once I reach that goal I’m going to be faster than ever. Then I can start gram counting on my bike again. 😉

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  2. Hey John! Congrats on the progress, doing it spot on as usual, you’re a machine! Unrelated question, have you ever tried Oikos Greek Yogurt? This stuff is AMAZING man, I get the 0% fat stuff and it’s great – try it, makes great dipping sauce for chicken, fish, etc; add Sriracha or hot sauce to it tastes incredible.

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