2015 cut progress report: week #6
Week #6 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 162.4 pounds. That’s a -1.6 pound change since last week’s weight of 164.0 pounds, and a -16.8 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 6.3%. That’s a -0.7% change since last week’s body fat measurement of 7.0%, and a -5.2% change from my 2015 cut starting body fat measurement of 11.5%.
Over the past week I’ve lost 1.25 pounds of fat and lost 0.35 pounds of lean mass. Since the beginning of my 2015 cut I’ve lost a total of 10.38 pounds of fat and lost a total of 6.42 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 hips, a quarter inch from my thighs, a quarter inch from my waist and a quarter inch from my chest while all other measurements remained the same. Since the beginning of my 2015 cut I’ve lost 2.25 inches from my waist, 2.0 inches from my hips, 1.5 inches from my thighs, 0.75 inches from my chest, 0.25 inches from my calves and 0.25 inches from my arms.
Here are this week’s actual tape measurements:
This has been a very interesting and somewhat unusual week of progress, and there are a couple items worthy of note…
My scale weight last Sunday was 164.0 pounds, and that represented a very high 4.0 pound loss for that week. I pointed out that I was quite depleted last Sunday from a very difficult 106 mile training ride done the day prior; sure enough, on Monday (after fully replenishing), my scale weight was 165.2 pounds. My scale weight was also 165.2 pounds on Tuesday, so it was clear that my scale weight last Sunday (and the very high 4.0 pound weight reduction for that week) was not quite what it seemed on the surface.
In other words, I believe my true scale weight loss the week ending February 8th was 2.8 pounds, not 4.0 pounds. That means this week’s actual scale weight loss was, for the second week in a row, 2.8 pounds. That is about as consistent progress as one could hope for.
As I said earlier this week, I’m certainly not going back and changing the recorded numbers, that would be silly. I do, however, feel that merely posting the raw data without discussing those numbers can paint a misleading picture. That’s the whole point of the “Analysis” section of these weekly reports.
The other interesting thing about this week is that my scale weight was pretty much the same as it was last Monday all week long. On Friday morning I weighed in at 165.2 pounds, and I wrote about a possible plateau in my blog that day. Note that I was careful with my wording, both on Friday and again this morning: possible plateau. Many who make the unfortunate mistake of jumping the gun and panicking at the first sign of slowing progress. I have written numerous articles over the years on the subject of recognizing and dealing with fat loss stalls (most recently, “Fat loss is nonlinear; Recognizing and dealing with stalls.“), and my first suggestion when a possible stall is encountered is to… do nothing. I took my own advice and, sure enough, there was no stall: just the normal ebb and flow of healthy fat loss.
Diet this week was, as always, 100% to my cutting plan and very clean.
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 moderate.
So far this week I’ve cycled a total of 277.61 kilometers (172.5 miles) and, of course, today I’ll be riding. I’ll also be lifting today.
My riding streak continues unbroken with 411 straight days in the saddle starting December 31, 2013.
My cycling totals for 2015 (45 days) currently stand at 2,173.42 kilometers (1,350.5 miles) with 15,352 meters (50,367 feet) of elevation. My total riding time for 2015 is 68 hours in the saddle.
I’ve set 84 cycling personal records for time so far in 2015, and 7 lifetime best power output personal records (including one yesterday: 351 watts for 6 minutes). Here are all my current power output personal records.
So here I am, after just six weeks of constant hard work and dedication, down nearly 17 pounds! With only 6.5 pounds remaining between me and my goal of 155.x pounds, I’m turning the corner onto the home stretch. I expect to wrap this cut up in three week’s time, possibly even sooner. Right on schedule. 🙂