2015 cut progress report: week #1
Week #1 of my 2015 cut is complete, and it’s time for my weekly progress report.
A few words about my methodologies and body fat percentage
- My body fat, tape measurements and scale weight are all performed while fasted (first thing in the morning before eating or drinking).
- All measurements are taken “cold” (no pump), and flexed.
- A 7-point or 9-point body fat caliper pinch test is the most accurate “at-home” method of determining one’s body fat percentage, but even in the most skilled hands calipers have a margin of error up to +/-3%. The key is consistent readings from one week to the next: the actual number is not that important (to me).
- If you want the most accurate body fat percentage reading possible, go have a DEXA test done.
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 174.6 pounds. That’s a -4.6 pound change since last week’s weight of 179.2 pounds, and a -4.6 pound change from my 2015 cut starting weight of 179.2 pounds.
My 7-point body fat reading this morning (as measured by the FatTrack PRO Digital Body Fat Caliper) is 10.5%. That’s a -1.0% change since last week’s body fat measurement of 11.5%, and a -1.0% change from my 2015 cut starting body fat measurement of 11.5%.
Over the past week I’ve lost 2.28 pounds of fat and lost 2.32 pounds of lean mass. Since the beginning of my 2015 cut I’ve lost a total of 2.28 pounds of fat and lost a total of 2.32 pounds of lean mass.
My tape measurements (as measured by the MyoTape) indicate a half inch loss from my waist, a quarter inch loss from my hips and a quarter inch loss from my thighs, while all other measurements remain the same. Since the beginning of my 2015 cut I’ve lost a half inch from my waist, a quarter inch from my hips and a quarter inch from my thighs.
By popular request, I’m now including my tape measurements as part of my weekly reports. I keep this information up-to-date on MyFitnessPal when I’m actively cutting, but when I’m maintaining I don’t use MFP, so there was sort of an information gap. This fixes that.
This has been an excellent first week of my 2015 cut. As expected, I lost a few pounds of water weight and a few pounds of fat for a total scale weight loss of 4.6 pounds. The soft tape measurement reductions from my waist (.5 inches), hips (.25 inches) and thighs (.25 inches) were also welcome sights after just six days of cutting. I really was bloated on Monday morning when I took all my starting stats.
Diet this week was, of course, 100% to plan and very clean. My daily caloric intake was about 2,500 calories, give or take a 100 calories or so. I seem to be adapting to the reduced calories, as I’m feeling slightly less ravenous as meal times approach. Also, on yesterday hilly 75 mile ride I only required a single Clif bar as intra-ride nutrition. I really expected to need at least one gel on that ride, and perhaps as many as three. I never felt a bonk coming on, and while I was not out to destroy any personal records my performance was quite good.
My complete daily food logs for this cut can be found on MyFitnessPal.
To drink this week I consumed water (about 1.5+ gallons per day), several cups of black coffee each morning, a little calorie-free iced coffee, a cup of warm Yogi Peach DeTox tea each afternoon and a cup of warm Yogi Bedtime tea each evening before bed.
Activity level over the past week has been moderate.
So far this week I’ve cycled a total of 319 kilometers (198.2 miles), and today I’ll be adding to that total. I’ll also be lifting today (heavy weights/low reps).
My riding streak continues unbroken with 376 straight days in the saddle starting December 31, 2013. While I’m not in any way committing to extending my riding streak for another full year, it is not outside the realm of possibility.
My cycling totals for 2015 (10 days) currently stand at 553.5 kilometers (343.9 miles) with 3,629 meters (11,906 feet) of elevation. My total riding time for 2015 is 18 hours in the saddle.
I’ve set 42 cycling personal records for time so far in 2015. I did not set any power personal records this week, but I sure came close a couple of times–a welcome surprise considering I’m eating under maintenance and not at full strength. Here are my current power output personal records.
This first week of my cut could not have gone any better. I’m really happy with the progress I made, my training and how I’m feeling. Cutting all the way back to super light 155 pounds is going to be tough–especially the final 5 pounds–but I feel confident that I’ll be able to hit that goal without (permanently) losing power on the bike. Once I reach my goal weight and resume eating at maintenance, if my power is at (or greater?!) than what it is now, I’m going to be crushing the mountains at Six Gap this year. 🙂