Week #7 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). With that said, I believe my caliper body fat reading is consistently 1.5% – 2% lower than my actual body fat percentage. For example, if my caliper indicates 5.6% body fat, I believe my actual body fat is probably around 7.1%.
- 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 160.6 pounds. That’s a -1.8 pound change since last week’s weight of 162.4 pounds, and a -18.6 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 5.6%. That’s a -0.7% change since last week’s body fat measurement of 6.3%, and a -5.9% change from my 2015 cut starting body fat measurement of 11.5%.
Over the past week I’ve lost 1.24 pounds of fat and lost 0.56 pounds of lean mass. Since the beginning of my 2015 cut I’ve lost a total of 11.62 pounds of fat and lost a total of 6.98 pounds of lean mass.
My tape measurements (as measured by the MyoTape) indicate that over the past week I’ve lost a quarter inch from my hips, a quarter inch from my thighs, a quarter inch from my waist, a quarter inch from my chest and a quarter inch from my calves while all other measurements remained the same. Since the beginning of my 2015 cut I’ve lost 2.5 inches from my waist, 2.25 inches from my hips, 1.75 inches from my thighs, 1.0 inches from my chest, 0.50 inches from my calves and 0.25 inches from my arms.
Here are this week’s actual tape measurements:
Excellent week of progress at this late stage of the cut! Another 1.8 pounds gone, and further reductions to several soft tape measurements. Of particular note, this morning my waist measurement is 29.75″! In the entire 12+ year history of JSF my waist measurement has never–not even once–been below 30.0″. The interesting thing is that at the end of last year’s cut my waist measurement was 30.0″, my scale weight was 158.4 pounds and my body fat reading was 6.2% body fat. Put another way, I’m leaner now, at a slightly higher scale weight, than I was at the end of last year’s cut. My body fat caliper and soft tape measurements back this up. I even measured again after eating breakfast, and there’s no doubt about the 29.75″ reading. Looks like I’ve managed to add a couple pounds of lean mass over the past year, almost definitely in my legs.
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 has been moderate.
So far this week I’ve cycled a total of 313.02 kilometers (194.5 miles) and, of course, today I’ll be riding. I’ll also be lifting today.
My riding streak continues unbroken with 418 straight days in the saddle starting December 31, 2013.
My cycling totals for 2015 (52 days) currently stand at 2,559.02 kilometers (1,590.1 miles) with 17,853 meters (58,540 feet) of elevation. My total riding time for 2015 is 79 hours in the saddle.
I’ve set 99 cycling personal records for time so far in 2015, and 7 lifetime best power output personal records. Here are all my current power output personal records.
Unless things go completely sideways, this cut will be over in two weeks. Heck, I could stop now and be very happy, but instead I’ll just get a couple more weeks of dieting in and build a little bit of “cushion”. As I wrote yesterday, my goal is to maintain right at or just below 160 pounds.