2014 cut weekly progress report: week #5
Week #5 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 170.0 pounds. That’s a -2.6 pound change since last week’s weight of 172.6 pounds, and a -15.4 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 8.6%. That’s a -0.7% change since last week’s body fat measurement of 9.3%, and a -3.7% change from my 2014 cut starting body fat measurement of 12.3%.
Over the past week I’ve lost 1.43 pounds of fat and lost 1.17 pounds of lean mass; since the beginning of my 2014 cut I’ve lost a total of 8.18 pounds of fat and lost a total of 7.22 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 one inch from my hips, one inch from my waist and a half inch from my thighs; all other measurements are unchanged.
Another productive week of fat loss in the books. At first glance 7.22 pounds of lean mass loss may seem high, but I believe about 5 pounds of that was water weight (again lean mass is not just muscle–lean mass is everything that makes up our bodies–blood, water, skin, bone–everything except fat). So that’s probably about 2 pounds of actual muscle loss, which I’m okay with. As I said before this cut started, I don’t mind losing some “show” muscle; my goal is getting light while maintaining/improving athletic performance. And, along those lines, despite 5 straight weeks in a fairly aggressive caloric deficit, my energy levels are still surprisingly high. My performances on the bike and in the gym both continue to be strong. With very few exceptions, I have not experienced any hunger pains, bonks/lack of energy or serious cravings. I’ll admit that am missing movie theater popcorn a fair bit: movies in our home theater are not quite the same without it!
Diet this week was, predictably, 100% 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 extremely high. So far this week (Monday – Saturday) I’ve cycled all six days for a total of 307 kilometers, and I’ll be riding about another ~120 kilometers today up in the hills with a fast group. Last week I set a new 1-week cycling distance personal record of 375 kilometers, and I predicted that the new record would not last long. I was right: after today’s ride I will wind up with just shy of 430 kilometers for this week. Also, despite the short 28-day month, I’m on track to demolish my old 1-month cycling distance record (currently 1,167 kilometers). I’m looking to hit 1,500 kilometers this month. Finally, my riding streak continues unbroken with 47 straight days in the saddle. My cycling totals for 2014 (46 days/rides) currently stand at 1,810 kilometers with 21,073 feet of elevation.
I performed one weight training workout this week, which was comprised of compound exercises–mostly Olympic lifts along with some ab rollouts. This week I went for intensity and volume.
Just 10 pounds to go! The first five weeks/15.6 pounds have gone very well, but dropping into the mid-single digit body fat range can be a little trickier than fat loss above 10%. These last 10 pounds could potentially require some adjustments to my diet (more attention to meeting specific macronutrient ratios, refeeds, lower carb intake, etc). Right now, however, no changes are required. Going to keep the diet clean, and keep riding every chance I get. Short of an injury or stall, I expect to wrap this one up by mid-March. I got this!