Late 2015 cut: Day 1 starting stats
My late 2015 cut starts today, and this morning I’ve taken a complete set of measurements: scale weight, soft tape and body fat.
Over the past week, and the 3-day holiday weekend in particular, I ate without restriction. I knew this morning’s stats would be ugly, and they are.
On a somewhat comical note, this morning’s scale weight is identical–right down the the 10th of a pound–to my scale weight at the start of my January 2015 cut. I say “comical”, but I’m using that term ironically. There’s nothing funny about my failure to maintain my desired weight. This is especially true considering how much exercise I get. While I’m far from what would be considered “overweight”, I’m 15 pounds over my preferred weight. Time to fix that, and then stay there.
My body fat is actually a little lower than it was at the start of my January 2015 cut, as is my waist measurement. My scale weight is “artificially” high right now because I’m super bloated from a decadent long holiday weekend.
I’ve posted this before, but for the sake of completeness here’s the plan:
- All meals will be logged and publicly displayed on MyFitnessPal.
- Mild caloric deficit.
- Clean diet, mostly consisting of all-natural whole foods.
- No alcohol.
- 1 “splurge” meal per week, alcohol allowed.
- 1 “splurge” snack per week (for example, movie theater popcorn).
- No missed workouts. Cycling 7 days per week, 1 weight training workout per week.
- Weekly stats and evaluation posted here every Sunday.
Those of you who have followed any of my previous cuts have certainly spotted some changes…
I’m going to be far less aggressive with my caloric deficit, as I’ve got some big and fast rides coming up over the next few months (most of them centuries). I need to make sure I have the fuel to perform well on those rides.
The weekly cheat/splurge meal and snack is something that will help keep my glycogen stores topped off, but I could also accomplish that with a clean weekly refeed. The reason I’m allowing the cheat meal and snack is primarily social. There are a number of events (family get-togethers, parties, the holidays, post-ride food with my friends, etc) that I don’t want to enjoy in their full glory. Of course allowing alcohol, even just once per week, is something I have never done while cutting.
My goal is to get back into the low 160s–around 163 pounds. I’m not looking to get shredded or down to crazy low body fat levels, as I did during my early 2015 cut. I think cutting that deep was actually counter-productive, and set the stage for a bounce.
Alright, with that out of the way, let’s get down to the stats. I’ve got some work to do.
METHODS AND MINUTIA:
A few words about my body fat test, scale weight and soft tape measurements
- 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 179.2 pounds.
My 7-point body fat reading this morning (as measured by the FatTrack PRO Digital Body Fat Caliper) is 11.0%.