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2014 cut weekly progress report: week #3

Sunday, February 2, 2014 by  
Filed under Daily Blog



Week #3 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 176.4 pounds. That’s a -1.4 pound change since last week’s weight of 177.8 pounds, and a -9.0 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 10.3%. That’s a -0.6% change since last week’s body fat measurement of 10.9%, and a -2.0% change from my 2014 cut starting body fat measurement of 12.3%.

Over the past week I’ve lost 1.21 pounds of fat and lost 0.19 pounds of lean mass; since the beginning of my 2014 cut I’ve lost a total of 4.63 pounds of fat and lost a total of 4.37 pounds of lean mass.

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



Three weeks in, and three solid weeks of fat loss progress. This week I was actually very close to losing a half-inch from my waist (measurement was 31.30 inches), but I always round up to the nearest 1/4 inch when I’m cutting. My sleep this week was not great, but there was nothing I could do about that. Loki, our Shepard mix (who turned 18 last month), requires assistance a minimum of several times per night. Normally Lisa and I alternate nights, but this past week Lisa was out of town and so it was all on me. Added to that, Loki was not feeling well late in the week, and on Friday night I only got about 3 hours of broken sleep. Despite the lack of sleep, I still trained yesterday (weights and cycling). No excuses! Interestingly enough, even sleep-deprived and having been in a caloric deficit for 3 weeks, I feel pretty darn good! I’m definitely in the zone.



Diet this week was (of course!) 100% on plan: ultra-clean, 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 172 kilometers, and I’ll be riding today as well. All of my riding this week has been my current TrainerRoad cycling program peppered with recovery rides. After several months of 100% outdoor riding, this week I had no problem focusing on getting some quality time on the trainer in. The weather this week was crap anyway, so it was a perfect time to do that. My riding streak continues, and I have ridden every single day in 2014. I closed out January with my second biggest riding month ever: 1,060 kilometers ridden with more than 13,000 feet of elevation.

I performed one weight training workout this week, which was comprised of compound exercises and ab rollouts. This week I went for intensity and volume in the weight room.



I may trim my calories slightly this week, but not at the expense of energy. As long as I continue to lose between 1-2 pounds of fat per week and my energy levels remain high, I’m happy. 🙂

Full steam ahead!


John Stone Fitness Comments

2 Responses to “2014 cut weekly progress report: week #3”
  1. Hey john. Just wanted to thank you for the new spicy lime tilapia recipe you posted a week back. I haven’t eaten tilapia in almost a year because I find it so bland. Yesterday I tried your recipe and it wasn’t good…. It was fantastic. Not only was it spicy and delicious but it was unbelievably simple and hassle free to make which I really appreciate. This will definitely become a staple. I hope others try this. Everyone in my family enjoyed it. Thanks again!

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