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2014 cut weekly progress report: week #4

Sunday, February 9, 2014 by  
Filed under Daily Blog

EatSmart Precision Digital Bathroom Scale

EatSmart Precision Digital Bathroom Scale

Week #4 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 172.6 pounds. That’s a -3.8 pound change since last week’s weight of 176.4 pounds, and a -12.8 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 9.3%. That’s a -1.0% change since last week’s body fat measurement of 10.3%, and a -3.0% change from my 2014 cut starting body fat measurement of 12.3%.

Over the past week I’ve lost 2.12 pounds of fat and lost 1.68 pounds of lean mass; since the beginning of my 2014 cut I’ve lost a total of 6.75 pounds of fat and lost a total of 6.05 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 hips; all other measurements are unchanged. Since the beginning of my 2014 cut I’ve lost three quarters of an inch from my hips, three quarters of an inch from my waist and a half inch from my thighs; all other measurements are unchanged.



With the death of my 18 year-old dog, Loki, this week contained a number of unanticipated challenges. Apart from under-eating on several days, my diet and training were not adversely affected. In fact, I sort of buried myself in my training, and this past week has been my most active week of 2014. With today’s ride it’s looking like I’m going to set a personal weekly mileage record (more on that below). I did lose some lean mass this week–and some of that was almost certainly muscle–but in order to reach my goal weight of 160 pounds that is simply unavoidable, and I knew that going in. The real question is, “Did that lean mass loss affect my power on the bike?” The answer to that is a very clear “No!” My power on the bike has been steadily increasing with each passing day.



I ate pizza twice this week and consumed 17 Fat Tires. Yeah, right! Just thought I’d see who’s paying attention. Diet this week was, of course, perfectly 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 very high. So far this week (Monday – Saturday) I’ve cycled all six days for a total of 278 kilometers, and I’ll be riding today as well. I’m planning to ride 100-115 kilometers today, and with today’s ride that will be a new one week personal record (pretty close to 400 kilometers for the week). My cycling training program on TrainerRoad is going great and, despite being in a caloric deficit, I’ve been feeling stronger and stronger on the bike. My riding streak continues (currently 40 days in a row), and I have ridden every single day in 2014. My totals for 2014 currently stand at 1,406 kilometers with 15,400 feet of elevation.

I performed one weight training workout this week, which was comprised of compound exercises and ab rollouts. This week I went very heavy with low reps (in the 4-6 rep range).



I’m halfway to my goal weight now, and feeling fantastic! If things continue to roll along like this, I may be hitting my goal weight of 160 pounds and wrapping this cut up as soon as mid-March. This is not an accident: it’s hard work, dedication and commitment paying off with results. Excelsior!


John Stone Fitness Comments

4 Responses to “2014 cut weekly progress report: week #4”
  1. Good job John, I’m the same way; I bury myself in training and physical activity, I did it all through my divorce and other trying times in my life. The one thing which has always been there and hopefully always will be is health and fitness – it has gotten me through so many hard times and I see it working for you too.

    You’re kicking ass with this cut as always, keep it up.

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