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Just 10 pounds to go: dropping into the 160s now.

Friday, February 14, 2014 by  
Filed under Daily Blog

February
14
2014

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.

featherI’ve lost the 15.4 pounds so quickly that the difference on the bike is stark. The hills and climbs I hit on a daily basis feel noticeably less challenging now, almost shockingly so.

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. 🙂

John Stone Fitness Comments

21 Responses to “Just 10 pounds to go: dropping into the 160s now.”
  1. Thanks everyone! I think as I get closer to my goal my power may take a slight hit, but once I start eating at maintenance again that power will come back quickly (and then some, thanks to TrainerRoad), plus I’ll be 25 pounds lighter than I was at the start of 2014. 🙂

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  2. John, since you grew up a swimmer, and now are kicking ass on the bike, that just leaves running (the most accessible of the three) to be a tri-athalon competitor. I think I brought this up a long time ago, and you had no interest in racing. But now…

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  3. Machine mode on! Once you hit your goal, you need to post a side by side shot of you in the black tank from 2008. It’s the pic of you in the ‘My Transformation: Back From the Dead’ video where you’re looking at the camera straight on. Not sure of your weight, but it was probably in the upper 220’s. Great job John!

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    • Nothing specific, but I’m sure I’ll find my way to some. I have some great rides planned that are not technically races but, as my friend Mike says, “Make no mistake: if more than one guy shows up, it’s a race!” 🙂

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  4. Ryan, you do have my discipline, and I can prove it. Read this blog: http://www.johnstonefitness.com/2012/01/28/yesterdays-workout-new-progress-photo-my-fat-loss-secret/

    Brian / Drew, Triathlons are out of the question for me (old knee injury, can’t run). Plus I hate running. 🙂 Drew, thanks! No specific races planed, but it’s definitely something I want to get into.

    Minesh, One of the guys who did the Black Bear Rampage with me last year trains with a weighted vest. I thought that was a very cool idea.

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  5. A friend that I train with for Triathlon just had a Dexa Body Fat Analysis done, he is 5-6.5″ 133 lbs,tiny build, skin and bones, you can see every rib in his mid-section and every vein in his arms and legs. Last year at the same weight he was 5.7% BF, this year 8.7%. It kind of makes me wonder about the validity of calipers, I would have pegged him for the 5-6% range. Makes me think I am still in the 12-13% range, even though my calipers read between 6-7% (which I know is a couple % low for sure).

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    • Yeah, even in the most skilled hands 7-site caliper body fat readings can be up to +/- 3% accuracy. I still think calipers are the most accurate method of obtaining useful body fat percentage readings at home, and the absolute best option for people who want to track their body fat composition on a weekly or monthly basis.

      Also, does it really matter if your actual body fat is, for example, 8.7% when you’re caliper is consistently telling you week after week that you’re 6.5%? For the vast majority of people, the body fat percentage numbers are not nearly as important as the consistency of those numbers over time.

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