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2014 cut weekly progress report: week #7

Sunday, March 2, 2014 by  
Filed under Daily Blog

EatSmart Precision Digital Bathroom Scale

EatSmart Precision Digital Bathroom Scale

Week #7 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 162.4 pounds. That’s a -2.2 pound change since last week’s weight of 164.6 pounds, and a -23.0 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 7.0%. That’s a -0.6% change since last week’s body fat measurement of 7.6%, and a -5.3% change from my 2014 cut starting body fat measurement of 12.3%.

Over the past week I’ve lost 1.14 pounds of fat and lost 1.06 pounds of lean mass. Since the beginning of my 2014 cut I’ve lost a total of 11.43 pounds of fat and lost a total of 11.57 pounds of lean mass.

My tape measurements (as measured by the MyoTape) indicate a quarter inch loss from my waist, a half inch loss from my hips, quarter inch loss from my thighs, a quarter 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 2.0 inches from my hips, 1.75 inches from my waist, 1.25 inches from my thighs, 0.75 inches from my chest and 0.5 inches from my arms; all other measurements are unchanged.



I’m very happy with this week’s progress. Now that I’m below 8% body fat, my waist and hips measurements are dropping fast (those two areas are always the first places I put on fat, and the last places the fat comes off). This week I lost some “show” muscle in my arms and chest (and certainly some amount of fat from those areas), but I don’t mind that at all. Any lingering trepidation about being “small” is long gone at this point: I’m extremely comfortable with my smaller size now. My energy levels continue to be very high, and my activity level (see below) is higher than it has ever been before… all of this while eating under maintenance!



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 super high. So far this week (Monday – Saturday) I’ve cycled all six days for a total of 430 kilometers, and I’ll be riding today as well. I’ve set new 1-week cycling distance personal records for the past three weeks in a row, and I’m probably going to make it four weeks in a row after today’s ride. The progression over the past four weeks has been 375 kilometers, 432 kilometers, 467 kilometers and, after today’s ride, I should be around 483 kilometers for this week.

I also broke my single-month cycling distance personal record in February by riding 1,574 kilometers (978.3 miles) in 28 days.

Yesterday I broke my single-ride distance personal record with a 170 kilometer ride (105.5 miles). That record won’t last long: over the next three weekends I’ll be doing another century, a 210 kilometer (130 mile) training ride and the Clean Air 100 mile ride… all leading up to early April when I’ll be doing the 275 kilometer (170 mile) cross-Florida ride.

In addition to setting the above distance PRs, I’ve also set 34 personal records for time so far in 2014.

Finally, my riding streak continues unbroken with 61 straight days in the saddle starting December 31, 2013. My cycling totals for 2014 (60 days/rides) currently stand at 2,804 kilometers (1,742.4 miles) with 37,520 feet of elevation.

This week’s weight training workout was all compound exercises along with several sets of ab rollouts. Moderate weights, high volume and super high intensity (maximum 60 seconds between sets/2 minutes between exercises).



Obviously seven weeks of aggressive dieting has not affected my athletic performance. In fact, on yesterday’s 170 kilometer ride I felt incredible the entire way. When I finished the ride I still had a lot left–and it was not a slow-paced century ride. The 23 pound weight reduction in such a short time is extremely noticeable on the bike–especially when climbing.

Just 2.4 pounds stand between me and my goal of 160 pounds. With an extremely high activity level planned for this coming week, I’ll probably be burning more calories than any previous week. It’s very likely that I’ll reach my goal by next Sunday. Let’s go!


John Stone Fitness Comments

5 Responses to “2014 cut weekly progress report: week #7”
  1. Awesome week, John. There is no greater feeling than finishing a ride like that strong. When you’re in peak shape like that, I believe that after a certain point it becomes 95% mental to keep spinning the gears.

    That’s going to be great for your riding, losing those 20+lbs. I love all the people that fret over ounces when buying carbon everything for their rides, you’re exhibit A of how watching what you eat is a lot more effective and infinitely cheaper.

    I agree with you on one last point too. Once you accept that you’re going to be “small” compared to how you once were, and shift your goals to performance instead of aesthetics, then you know that you’re in it to win it!

    Enjoy your Sunday, John.

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    • Thanks very much for the kind words and support! I agree 100% with what you said about the mental aspect of riding. Our bodies are capable of far more than our minds would often lead us to believe.

      Have a great day! I’m going for a fun 50 miler. 🙂

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  2. Very cool John, any chance of you posting a beginning and end progress photo? I know you’re not doing it for aesthetics but I’m sure many of us would find it interesting and inspiring to see the changes made.

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    • I can appreciate that but, as I’ve stated countless times, I’m not doing before/after progress photos anymore (although I will still post photos when I feel like it–look for one tomorrow, in fact).

      Over the past decade+ I’ve posted literally thousands of progress photos–probably more than any other individual body transformation site on the entire Internet. So there’s plenty of material here if you find those kinds of photographs inspiring.

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      • Do you still have the day by day/week by week photos from 2003 posted?

        Also, quick question; do you personally notice week to week changes more drastically as body fat gets lower (meaning, as you dip into single digits are the week by week changes more drastic)?

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