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2014 cut weekly progress report: week #9 – END OF 2014 CUT!

Sunday, March 16, 2014 by  
Filed under Daily Blog

March
16
2014
Myotape

Myotape

Week #9 of my 2014 cutting program is complete, and it’s time for my weekly progress report. My goal was reached this week, and this will be my final 2014 cutting progress report.

For much more information on how I went 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 158.4 pounds. That’s a -1.8 pound change since last week’s weight of 160.2 pounds, and a -27.0 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 6.2%. That’s a -0.4% change since last week’s body fat measurement of 6.6%, and a -6.1% change from my 2014 cut starting body fat measurement of 12.3%.

Over the past week I’ve lost 0.75 pounds of fat and lost 1.05 pounds of lean mass. Since the beginning of my 2014 cut I’ve lost a total of 12.98 pounds of fat and lost a total of 14.02 pounds of lean mass.

My tape measurements (as measured by the MyoTape) indicate a quarter inch loss from my hips, a 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 2.5 inches from my hips, 2.0 inches from my waist, 1.75 inches from my thighs, 1.25 inches from my chest, 1.0 inches from my arms and 0.25 inches from my calves; all other measurements are unchanged.

 

ANALYSIS

This past week was the first week on my cut during which I felt an inordinate amount of hunger, and even some weakness. I increased my caloric intake, and that helped a great deal. The extra calories did not hurt my progress, and I manged to shave off nearly two more pounds, putting me well below my goal weight of 160 pounds.

My body fat percentage is right at 6%, and I believe that to be a fairly accurate number.

 

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

Due to circumstances beyond my control, my activity level this week has only been moderate. So far this week (Monday – Saturday) I’ve cycled all six days for a total of 224 kilometers (140 miles). Work was kicking my butt all week long, and so I had to settle for brief 1 hour ~32 kilometer/~20 mile rides whenever I could sneak away from the desk. I put in somewhere between 70-80 hours of work over the past week, and that was just my day job (does not include JSF stuff). The point is, no matter how busy I was, I always found the time to exercise. No excuses.

Yesterday’s planned 210 kilometer/130 mile WMBC XFL training ride would have given my weekly mileage total a very nice shot in the arm, but, unfortunately, my ride was cut short due to a wreck caused by a mechanical issue (more on that in tomorrow’s blog). The wreck happened around 65 kilometers/40 miles into the ride, and left my bike (and me) out of commission. I’m bruised, very sore and cut up, but I don’t think I broke any bones. I can barely walk this morning and am in a pretty fair amount of pain, but if I can get my bike into a safe and rideable state I may try to do a light spin to keep my streak alive. I’m not going to be stupid about it, though, and will let the streak go if riding is too painful.

So, at least as of yesterday, my riding streak continues unbroken with 75 straight days in the saddle starting December 31, 2013. My cycling totals for 2014 (74 days) currently stand at 3,587 kilometers (2,229.0 miles) with 52,106 feet of elevation.

I’ve set 43 cycling personal records for time so far in 2014. My total riding time for 2014 currently stands at a little over 122 hours.

 

WRAP-UP

What an amazing nine weeks it has been…

I lost a total of 27 pounds during this cut. My average scale weight loss was 3 pounds per week, which by any measure is an aggressive fat loss program. This is especially true due to my relatively low starting body fat percentage of around 12%.

My diet was 100% clean the entire nine weeks: not one single bite off my planned cutting diet was consumed. No cheat meals or snacks, and no alcohol.

I was as dedicated to my training program as I was to my diet. I trained every single day, and I put more miles on the bike in nine weeks than I did during the first six months of last year. My weight training program, while scaled back to accommodate my heavy cycling training schedule, was a critical factor in maintaining my strength and power.

So, what’s next?

  • I will slowly increase my calories to maintenance level, maintaining my weight (+/- a few pounds).
  • I will continue to train extremely hard (well, once my injuries heal).
  • My diet will continue to be ultra-clean, with one or two cheat meals per week.
  • Alcohol consumption will be greatly reduced from previous maintenance levels, as detailed in “New progress photos; A few words about alcohol, and some changes“.
  • I will not be tracking my maintenance diet on MyFitnessPal; strict calorie counting is fine when pursuing a goal, but it has no place in my day-to-day life.
  • I will do weekly maintenance updates each and every Sunday, reporting my scale weight, soft tape measurements and body fat reading.

Most of you probably think I’m going to enjoy my first splurge meal today, perhaps with a couple beers or a glass of wine. That was certainly the plan, but after yesterday’s ride was cut short at ~40 miles, I’m not really feeling it. Splurge meals always taste best when I consume them after heavy physical activity. I’m going to play it by ear, but in all liklihood I’ll be waiting until next weekend for my first full-out splurge. I am, however, going to enjoy a movie and some popcorn up in the theater today!

Thanks for following along with me on this cut. I hope those of you who are/were cutting body fat alongside me are enjoying the fruits of your hard work! If you’ve stumbled, don’t despair: you still have plenty of time to get ripped for summer! Put yesterday behind you, and focus on today. You can do it!

 

John Stone Fitness Comments

13 Responses to “2014 cut weekly progress report: week #9 – END OF 2014 CUT!”
  1. What an amazing cut John. I mean 3 lbs. per week at you weight is pretty amazing. Do you feel that it was fairly predictable though? What I mean is could you have taken your diet back when you started knowing your planned activity level and said I will reach my goal on this date? Or did it go even faster then you thought? I tried to get an idea of what your daily deficit was from looking at your food logs. To lose 3 lbs. per week your deficit would need to be like 1500 calories per day. So you were eating like a +40% deficit with no serious craving until last week. I would love to hear your thoughts on set point theory… Is it garbage or could you hit 145 if you wanted to?

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    • Thanks much. I pretty much called it from the start, estimating 8-10 weeks at the onset.

      I think there’s some validity to set point, but I also think that it can be altered. Could I hit 145 pounds? Without a doubt, but my power would probably take a significant impact, making the weight reduction counter-productive.

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