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2014 cut weekly progress report: week #6

Sunday, February 23, 2014 by  
Filed under Daily Blog



Week #6 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 164.6 pounds. That’s a -5.4 pound change since last week’s weight of 170.0 pounds, and a -20.8 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 7.6%. That’s a -1.0% change since last week’s body fat measurement of 8.6%, and a -4.7% change from my 2014 cut starting body fat measurement of 12.3%.

Over the past week I’ve lost 2.11 pounds of fat and lost 3.29 pounds of lean mass. Since the beginning of my 2014 cut I’ve lost a total of 10.29 pounds of fat and lost a total of 10.51 pounds of lean mass.

My tape measurements (as measured by the MyoTape) indicate a half inch loss from my waist, a half inch loss from my hips, half inch loss from my thighs, a half inch loss from my chest and a quarter inch loss from my arms over the past week; all other measurements are unchanged. Since the beginning of my 2014 cut I’ve lost 1.5 inches from my hips, 1.5 inches from my waist, 1 inch from my thighs, 0.5 inches from my chest and 0.25 inches from my arms; all other measurements are unchanged.



This has obviously been an extremely aggressive week of fat loss. In fact, with the exception of the first week of my 2014 cut (which included quite a bit of water weight loss), this is the largest single-week scale weight reduction I’ve seen this year. The reason for this fairly drastic scale weight loss is, primarily, due to my extremely high activity level (more on that below).

The good news is that even after six weeks of aggressive dieting along with extremely high activity levels, I am feeling great–both on, and off, the bike.

Going all the way back to 2003, this is the very first year that I’ve cut body fat using scale weight as a goal instead of body fat percentage. I knew full well going into this cut that some muscle would have to be sacrificed to reach my scale weight goal of 160 pounds. This was a trade-off I was willing to make, provided that the muscle loss came from “show” muscles and did not affect my power on the bike. So, yes, I’m MUCH smaller than I’ve been in many years, but I’m 100% fine with that. The years I spent training for hypertrophy and body composition were awesome, and I wouldn’t go back and change a thing, but I truly don’t care about that kind of stuff anymore. Athletic performance is where it’s at. 🙂



Diet this week was–as always–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) along with 2 cups of black coffee each morning, a cup of warm Yogi Peach DeTox tea each afternoon and a cup of warm Yogi Bedtime tea each evening before bed.



Activity level this week has been extremely high. So far this week (Monday – Saturday) I’ve cycled all six days for a total of 432 kilometers, and I’ll be riding today (of course!) The week before last I set a new 1-week cycling distance personal record of 375 kilometers; last week I broke that record by riding 432 kilometers, and this week (after today’s ride) I’ll have broken that record for the third week in a row with a total of around 465 kilometers.

With six days still to come in this short month, I’ve already broken my single-month cycling distance personal record. So far in February I’ve ridden 1,307 kilometers, which smashes my previous best of 1,167 kilometers (set June 2013). I will easily breach 1,500 kilometers by the end of the month.

In addition to setting the above distance PRs, I’ve also set 28 personal records for time so far in 2014.

Finally, my riding streak continues unbroken with 54 straight days in the saddle starting December 31, 2013. My cycling totals for 2014 (53 days/rides) currently stand at 2,366 kilometers with 30,755 feet of elevation.

I’ll be doing a weight training workout today, along with a ~1 hour recovery ride on the bike. This week’s weight training workout will include all compound exercises along with several sets of ab rollouts. I’ll be going heavy/low volume today.



Clearly the aggressive dieting I’m doing this year is not negatively impacting my performance on the bike. During this entire cut I’ve felt great, and have not had any serious cravings or hunger pangs. During yesterday’s 130 kilometer ride I felt the beginnings of a bonk coming on, and that was literally the first time during this cut I’ve felt a loss of energy (I ate a Clif bar and was just fine five minutes later). What’s most exciting to me is that once I return to maintenance calories, my power on the bike will climb rapidly. My new lighter weight along with the increased fuel is going to take my cycling to new heights.

Less than 5 pounds stand between me and my goal of 160 pounds. I doubt that’s going to happen over the next week (but who knows?), so I’m predicting two more weeks and this cut will be in the bag.


John Stone Fitness Comments

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