2015 cut progress report: week #8
Week #8 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 158.4 pounds. That’s a -2.2 pound change since last week’s weight of 160.6 pounds, and a -20.8 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 4.9%. That’s a -0.7% change since last week’s body fat measurement of 5.6%, and a -6.6% change from my 2015 cut starting body fat measurement of 11.5%.
Over the past week I’ve lost 1.23 pounds of fat and lost 0.97 pounds of lean mass. Since the beginning of my 2015 cut I’ve lost a total of 12.85 pounds of fat and lost a total of 7.95 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 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 2.75 inches from my waist, 2.50 inches from my hips, 1.75 inches from my thighs, 1.25 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:
The body is amazing. My scale weight remained stagnant, and even up a little bit, all week long. Then suddenly I was down a full pound yesterday, and this morning I was down ad additional 1.2 pounds, bringing my weekly weight loss total to 2.2 pounds. That’s right on target, and I changed absolutely nothing. In fact, I upped my carbs on a few days by consuming oats at meal #4 instead of my usual protein/fat meal.
158.4 pounds ties my all-time scale weight low, which I reached on the final day of my 2014 cut! The differences between this year and last year are that my waist measurement is a half inch lower (using my usual measurement location), and my body fat percentage is 1.3% lower. In other words, I added some lean mass over the past year (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 282.3 kilometers (175.4 miles) and, of course, today I’ll be riding. I’ll also be lifting today.
My riding streak continues unbroken with 425 straight days in the saddle starting December 31, 2013.
My cycling totals for 2015 (59 days) currently stand at 2,883.8 kilometers (1,791.9 miles) with 20,490 meters (67,224 feet) of elevation. My total riding time for 2015 is 90 hours in the saddle.
I’ve set 118 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.
Well folks, at this point there’s simply not much fat left to burn. Although my body fat reading was an insane 4.9% this morning, I will again point out that I believe that number to be lower than reality. I suspect my true body fat percentage is currently in the mid 6% range. Anyway, I am going to cut for one more week, and then call this one a huge success. When I started this cut I said it would take me nine weeks, and here we are at week eight at with one week to go. It’s pretty cool how precisely I can predict these things now. That precision comes from more than 12 years of paying close attention to my diet, training and overall health.
I am very much looking forward to some popcorn and a couple craft beers. 🙂