Just 10 pounds to go: dropping into the 160s now.
Even though I only perform comprehensive body composition stats (scale weight, soft tape measurements and a 7-point body fat caliper reading) once per week (each Sunday), I choose to weigh myself every morning. This morning I weighed in at 170 pounds on the nose. That’s a total of 15.4 pounds I’ve lost since I started my 2014 cut just over a month ago (January 13, 2014).
There’s no secret to how I’ve made this progress: a clean & healthy diet (absolutely no splurge meals or snacks), weight training, cycling 7 days per week (most of it fairly intense to very intense), plenty of rest, zero alcohol and–perhaps most importantly–unwavering self-discipline and dedication.
I’ll try to put my current scale weight in perspective. Comparing 2014 with 2003 (I was about 160 pounds @ 8% body fat when I completed my initial transformation in 2003) would be silly, as I’ve added a lot of muscle since then, so I’ll ignore those decade old numbers for the purposes of this discussion. The absolute lightest I’ve been since 2004 was 167 pounds in December 2012, so that’s relevant. That said, I’ve only been below 170 pounds for a grand total of 9 weeks since early 2004, so I’m fast approaching unexplored territory.
As for performance on two wheels, I’m feeling great–plenty of energy. Yesterday I rode two of my most “hardened” 1-mile sprint segments for time, and missed my PR on each segment by just 1 second (and on tired legs). So far in 2014 I’ve set 16 cycling personal records for time, a one-week distance record (almost 400 kilometers last week), and in January I rode my second highest monthly distance total ever–1,060 kilometers. 13 days into February and I’m on track for my biggest month ever, having already ridden 635 kilometers.
So clearly my performance on the bike has not taken a hit from the caloric deficit. The next 10 pounds may paint a very different picture, however, so I’ll be closely monitoring my performance and energy levels as I sail into uncharted waters…
The first 15.4 pound loss has given me a nice reminder of the benefits of being lighter on the bike, and so I’m extremely excited about dumping 10 more pounds. I may even try to hit 159.x pounds, just so I can say I saw the 150s.
As a bit of additional motivation, yesterday I walked into my gym and picked up a 25 pound dumbbell. That sucker was heavy, and that’s what I won’t be hauling up the hills in the very near future. 🙂