2015 cut progress report: week #2
Week #2 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 173.6 pounds. That’s a -1.0 pound change since last week’s weight of 174.6 pounds, and a -5.6 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 10.1%. That’s a -0.4% change since last week’s body fat measurement of 10.5%, and a -1.4% change from my 2015 cut starting body fat measurement of 11.5%.
Over the past week I’ve lost 0.8 pounds of fat and lost 0.2 pounds of lean mass. Since the beginning of my 2015 cut I’ve lost a total of 3.08 pounds of fat and lost a total of 2.52 pounds of lean mass.
My tape measurements (as measured by the MyoTape) indicate a quarter inch loss from my waist, while all other measurements remain the same. Since the beginning of my 2015 cut I’ve lost a three quarters of an 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.
The scale weight loss of just one pound over the past week is definitely on the low side of what I’m aiming for. Unfortunately my activity level this past week was below par, and that’s a big part of the reason for the acceptable, yet underwhelming progress.
Diet this week was 100% to my cutting plan and very clean. My daily caloric intake remained at about 2,500 calories, give or take a 100 calories or so. I felt pretty good, especially towards the end of the week. Yesterday I did a somewhat hilly 56 mile ride with my buddy Hector, and I felt quite solid. Near the end of the ride we were battling a headwind, and I felt a bonk coming on. At that point we were about 10 miles from the end, so I fought through it and was just fine after a few minutes.
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.
So far this week I’ve cycled a total of 251 kilometers (155.9 miles), and today I’ll be adding to that total. I’ll also be lifting today.
My riding streak continues unbroken with 383 straight days in the saddle starting December 31, 2013.
My cycling totals for 2015 (17 days) currently stand at 833.64 kilometers (518.0 miles) with 5,690 meters (18,668 feet) of elevation. My total riding time for 2015 is 26.5 hours in the saddle.
I’ve set 48 cycling personal records for time so far in 2015. Somewhat surprisingly I set a new 45s power personal record of 687 watts this week. I didn’t expect to set any power PRs while eating under maintenance, so that was a nice mental boost. Here are all my current power output personal records.
This week I plan to get my activity level back to where it usually is, and I will probably start trimming my calories slightly (~150 calories per day). These two adjustments will get the needle moving down a little quicker. I need to average a loss of ~2.5 pounds per week over the next 7 weeks to reach my goal by March 8th, which is my goal date.