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2015 cut progress report: week #4

Sunday, February 1, 2015 by  
Filed under Daily Blog

February
1
2015

Week #4 of my 2015 cut is complete, and it’s time for my weekly progress report.

PLEASE NOTE:
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

 

RAW DATA

EatSmart Precision Digital Bathroom Scale

EatSmart Precision Digital Bathroom Scale

My scale weight this morning (as measured by the EatSmart Precision Digital Bathroom Scale) is 168.0 pounds. That’s a -2.8 pound change since last week’s weight of 170.8 pounds, and a -11.2 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 8.2%. That’s a -1.0% change since last week’s body fat measurement of 9.2%, and a -3.3% change from my 2015 cut starting body fat measurement of 11.5%.

Over the past week I’ve lost 1.93 pounds of fat and lost 0.87 pounds of lean mass. Since the beginning of my 2015 cut I’ve lost a total of 6.83 pounds of fat and lost a total of 4.37 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 quarter inch from my hips, a quarter inch from my thighs and a quarter inch from my chest while all other measurements remain the same. Since the beginning of my 2015 cut I’ve lost 1.75 inches from my waist, 1.0 inches from my hips, 0.75 inches from my thighs, 0.25 inches from my calves and 0.25 inches from my chest.

Here are this week’s actual tape measurements:

Location
Current Measurement
Waist 30.5″
Hips 37.20″
Forearms 12″
Arms 14.50″
Quads 21.75″
Calves 15.50″
Chest 40.25″

 

ANALYSIS

Another phenomenal week of progress! My scale weight yesterday morning was actually even lower than it was this morning by 0.4 pounds (167.6 pounds), but I was probably still a little depleted from Friday’s tough 102 mile ride. I think this morning’s scale weight is representative of my true current weight, as I’m now fully recovered from Friday’s effort. Note that my wife, Lisa, is out of town, so my body fat measurement was taken on Friday afternoon just before she left (a couple of the pinch tests require a partner). If anything my body fat is a decimal point lower now, but it’s not worth worrying about; I only mention it because I’m all about full disclosure.

 

DIET

Diet this week was, of course, 100% to my cutting plan and very clean. I made one very minor tweak to my diet, and changed from 7-ounce cans of tuna at meal #4 to 5-ounce cans (-50 calories, all protein). This change was made simply because I ran out of the larger 7-ounce cans that Costco sells, and my remaining stock is the typical 5-ounce cans found in most grocery stores. That’s okay, a little caloric trimming here and there will help keep me ahead of the curve.

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.

 

TRAINING

Activity level over the past week was moderate. I’m still restricting my time away as we acclimate our new dog, Sonny, to being alone. He really hates it when I’m gone, but eventually he’ll settle in and understand that I like to come home after a few hours. 🙂 When Lisa was home to be with Sonny, I made good use of the time and rode long and hard.

So far this week I’ve cycled a total of 316.24 kilometers (196.5 miles) and, of course, today I’ll be riding. I’ll also be lifting today.

My riding streak continues unbroken with 397 straight days in the saddle starting December 31, 2013.

My cycling totals for 2015 (31 days) currently stand at 1,490.25 kilometers (926.0 miles) with 10,492 meters (34,423 feet) of elevation. My total riding time for 2015 is 47 hours in the saddle.

I’ve set 70 cycling personal records for time so far in 2015, and 5 lifetime best power output personal records. Here are all my current power output personal records.

 

WRAP-UP

If I had to wrap this week up in a singe word, that word would be “awesome!” Because I get to use all the words I want, I’ll elaborate. 🙂

I couldn’t have hoped for a more productive week of fat loss. This is the second week in a row during which I’ve lost close to 3 pounds, and fat is quickly melting off my waist, hips and quads. I trimmed my daily caloric intake two weeks ago week by about 270 calories, and that little adjustment really kicked things into high gear. I was concerned that the caloric reduction might affect my riding, but the opposite occurred: I set five new power lifetime bests the same week I cut my caloric intake (week ending January 25, 2015), and then on this past Friday’s 102 mile ride I felt like a machine–in fact, that was the best I’ve felt on the bike all year.

My weight goal is 155.x pounds, so that means I’ve only got about 12 pounds to go. My goal date is March 8th, and that gives me five full weeks to get there. No changes to diet and training are required right now–steady as she goes!

John Stone Fitness Comments

6 Responses to “2015 cut progress report: week #4”
    • Hi John,

      Firstly amazing results – particularly as comparisons with other fit guys you’re shredded already, so a near 3lb loss per week is incredible.

      The one thing I wanted to ask was your Fat Free Mass loss per week looks a tad high as a percentage of the 3 lbs per week. The reason I question is you’re already a seasoned rider and still doing personal records – I question if your lean mass (if it’s muscle loss opposed to water and glycogen) was really being lost at that rate whether you’d be able to… well.. knock the ball out the park like you’re doing!

      As ever, a prime motivator for others yet again. WELL DONE!

      Mark

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      • I suspect it’s a combination of several things: water, glycogen, caliper accuracy and muscle loss. In order to reach my goal scale weight some amount of muscle loss is a mathematical certainty, and I fully accept that. I have no problem losing some of what I call “show” muscle.

        Basically my primary concerns are scale weight and power on the bike: as long as my scale weight keeps going down and my strength on the bike holds out (or improves), I’m happy. Put another way, if it doesn’t help me go faster on the bike, I want it off, or out, of my body.

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  1. Hey John two quick questions –

    1. On your breakfast are you eating 1 cup dry oats..? Or is this 1/2 dry cooked to 1 cup total?

    2. On the meal 5’s where you state: Chicken Ranch Salad, 1 serving

    Is this just like your lunch salad but with Ranch Dressing? Sorry for the clarification questions – I could not find the detail of this in previous posts. Thank you!

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