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2014 cut weekly progress report: week #8

Sunday, March 9, 2014 by  
Filed under Daily Blog

March
9
2014
The FatTrack Pro Digital Body Fat Caliper

The FatTrack Pro Digital Body Fat Caliper

Week #8 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

 

RAW DATA

My scale weight this morning (as measured by the EatSmart Precision Digital Bathroom Scale) is 160.2 pounds. That’s a -2.2 pound change since last week’s weight of 162.4 pounds, and a -25.2 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 6.6%. That’s a -0.4% change since last week’s body fat measurement of 7.0%, and a -5.7% change from my 2014 cut starting body fat measurement of 12.3%.

Over the past week I’ve lost 0.8 pounds of fat and lost 1.4 pounds of lean mass. Since the beginning of my 2014 cut I’ve lost a total of 12.23 pounds of fat and lost a total of 12.97 pounds of lean mass.

My tape measurements (as measured by the MyoTape) indicate a quarter inch loss from my waist, a quarter inch loss from my hips, a quarter inch loss from my thighs, a quarter inch loss from my chest, a quarter inch loss from my arms and a quarter inch loss from my calves over the past week; all other measurements are unchanged. Since the beginning of my 2014 cut I’ve lost 2.25 inches from my hips, 2.0 inches from my waist, 1.5 inches from my thighs, 1.0 inch from my chest, 0.75 inches from my arms and 0.25 inches from my calves; all other measurements are unchanged.

 

ANALYSIS

I suppose the first thing most of you who follow my blog with any regularity are thinking is, “160.2 pounds? I thought you hit 159.4 pounds on Thursday?” It’s true, my scale weight was 159.4 pounds on Thursday morning, but that weight was a huge 24-hour drop from Wednesday morning’s weight of 161 pounds. I must have been water-depleted from Wednesday’s mid-day 109 kilometer ride in the hills, as my scale weight quickly bounced back on Friday morning to 160.8 pounds.

So technically I reached my 2014 goal on Thursday morning, but I don’t want an asterisk next to my name. As far as I’m concerned Thursday’s scale weight was not an accurate representation of my “true” scale weight, which is currently 160.2 pounds. Of course I realize that 160.2 pounds is, for all practical purposes, my goal weight of 160 pounds, but that’s not good enough for me. My goal weight is 160.0 pounds, not 160.2 pounds. In other words, my cut will continue for one more full week. 🙂

This morning’s hip (36″), waist (30″) and thigh (21″) measurements are all precisely tied with my all-time (since 2003) lows. The interesting thing is that the last time I saw those three tape measurements (November 17, 2012) my body fat measurement was 5.0%. I do not believe that the 5.0% number was accurate. My skills with the caliper have improved quite a bit since then (I’ve had a lot of practice!), and so I think my current body fat percentage is a much more accurate figure.

The improved accuracy of my body fat reading helps explain the relatively high apparent lean mass loss of 13 pounds. Of that 13 pounds, I believe ~6 pounds is the initial water weight loss (I started this cut extremely bloated from pre-cut cheat meals) and ~3 pounds is improved caliper accuracy. So that means I’ve actually lost around 4 pounds of actual muscle–mostly from my upper body “show” muscles (chest, arms).

 

DIET

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.

 

TRAINING

Activity level this week has been very high. So far this week (Monday – Saturday) I’ve cycled all six days for a total of 445 kilometers (276 miles), and I’ll be riding today as well. I’m pretty saddle sore right now, so I think I’m going to keep today’s ride fairly short. I’ll probably come in just under my current 1-week distance record (which was set last week) of 485 kilometers (301.1 miles).

Yesterday I broke my single-ride distance personal record with a 172 kilometer ride (106.9 miles). That’s the second week in a row I’ve beat that record. Next weekend I’ll be doing a 209 kilometer (130 mile) ride, so this week’s record won’t last long. Then, of course, in early April I’ve got the Cross-Florida ride, which is 274 kilometers (170 miles).

It’s too bad I’m dealing with saddle soreness, because my legs feel great this morning. I could easily ride another century today if it were not for my sore bum!

I’ve set 43 cycling personal records for time so far in 2014.

Finally, my riding streak continues unbroken with 68 straight days in the saddle starting December 31, 2013. My cycling totals for 2014 (67 days) currently stand at 3,331 kilometers (2,069.7 miles) with 47,772 feet of elevation.

This week’s weight training workout is happening this morning. I’ll be doing all compound exercises along with several sets of ab rollouts. This week is a heavy week. For more details on my 2014 cut weight training program, please see this blog.

 

WRAP-UP

This will certainly be the final week of my 2014 cut. I expect to wind up well below my goal of 160 pounds, probably in the 157s somewhere. Let’s do this!

 

John Stone Fitness Comments

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