2015 cut progress report: week #3
Week #3 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 170.8 pounds. That’s a -2.8 pound change since last week’s weight of 173.6 pounds, and a -8.4 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 9.2%. That’s a -0.9% change since last week’s body fat measurement of 10.1%, and a -2.3% change from my 2015 cut starting body fat measurement of 11.5%.
Over the past week I’ve lost 1.82 pounds of fat and lost 0.98 pounds of lean mass. Since the beginning of my 2015 cut I’ve lost a total of 4.9 pounds of fat and lost a total of 3.5 pounds of lean mass.
My tape measurements (as measured by the MyoTape) indicate that over the past week I’ve lost a half inch from my waist, a half inch from my hips, a quarter inch from my thighs and a quarter inch from my calves while all other measurements remain the same. Since the beginning of my 2015 cut I’ve lost 1.25 inches from my waist, 0.75 inches from my hips, 0.50 inches from my thighs and 0.25 inches from my calves.
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.
Clearly the minor caloric reduction I made to my diet (around -270 calories per day) after last Sunday’s report was very effective. This was a fantastic week, having lost close to 3 pounds with significant reductions from each my waist, hips, quads and calves. This puts me right on pace to reach my goal of 155 pounds by March 8th.
Diet this week was 100% to my cutting plan and very clean. My daily caloric intake was reduced to 2,100 – 2,200 calories on most days, and around 2,400 calories on a couple of days that saw higher activity levels.
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 was, once again, on the lower side of the spectrum compared to my norm. As I mentioned last week, I’ve been restricting my time away as we acclimate our new dog, Sonny, to being alone. He’s doing better, with occasional… slips. 🙂 The recent reduced activity level will, in all likelihood, turn out to be a blessing in disguise: as my cut progresses I can increase my activity level to keep the fat coming off instead of cutting my calories. This will be especially useful as I drop further into the single digits.
So far this week I’ve cycled a total of 229.5 kilometers (142.6 miles), and today I’ll be doing a pretty tough ride in the hills with a few fast and strong friends. I’ll also be lifting today.
My riding streak continues unbroken with 390 straight days in the saddle starting December 31, 2013.
My cycling totals for 2015 (24 days) currently stand at 1,102.40 kilometers (685.0 miles) with 7,597 meters (24,925 feet) of elevation. My total riding time for 2015 is 35 hours in the saddle.
I’ve set 55 cycling personal records for time so far in 2015. Despite eating under maintenance for three weeks, I somehow set five new power output lifetime bests over the past week! Here are all my current power output personal records.
Needless to say, I’m very pleased with my results over the past week. I’ll note that I’ve been feeling hungry and even a little weak, but once I start riding and drop the hammer I seem to find my legs. That said, most of my strong efforts (and power PRs) were shorter intervals, so I’m not quite sure how my stamina on long hard rides is going to be. That question will be answered this morning. 🙂
I’ve got 15 pounds to go now, so I need to average a loss of ~2.5 pounds per week over the next 6 weeks to reach my goal by March 8th, which is my goal date.