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Fall 2015 cut progress report: Week #1

Sunday, September 13, 2015 by  
Filed under Daily Blog

September
13
2015

Week #1 of my Fall 2015 cut is complete, and it’s time for my weekly progress report.

EatSmart Precision Digital Bathroom Scale

EatSmart Precision Digital Bathroom Scale

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

 

RAW DATA

My scale weight this morning (as measured by the EatSmart Digital Bathroom Scale) is 174.6 pounds. That’s a -4.6 pound change since last week’s weight of 179.2 pounds, and a -4.6 pound change from my Fall 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 10.5%. That’s a -0.5% change since last week’s body fat measurement of 11.0%, and a -0.5% change from my Fall 2015 cut starting body fat measurement of 11.0%.

Over the past week I’ve lost 1.38 pounds of fat and lost 3.22 pounds of lean mass. Since the beginning of my Fall 2015 cut I’ve lost a total of 1.38 pounds of fat and lost a total of 3.22 pounds of lean mass.

My tape measurements (as measured by the MyoTape Soft Tape Measure) indicate a quarter inch loss from my waist, a quarter inch loss from my quads, a half inch loss from my hips and a half inch loss from my chest. Since the beginning of my Fall 2015 cut I’ve lost a quarter inch from my waist, a quarter inch from my quads, a half inch from my hips and a half inch from my chest.

Here are this week’s actual tape measurements:

Location
Current Measurement
Waist 31.50″
Hips 37.50″
Forearms 12″
Arms 14.25″
Quads 22.25″
Calves 15.25″
Chest 39.50″

 

ANALYSIS

Excellent first week (actually just six days, as my cut started on Tuesday)! All the pre-cut excess water weight has been shed (reflected in the lean mass loss), and I’ve lost close to 1.5 pounds of fat. Soft tape measurements show significant losses in all my fat storage areas.

 

DIET

Spot-on, 100% according to plan. No cheat meals, no alcohol.

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. Gatorade was consumed on my longer training rides.

 

TRAINING

Activity level over the past week has been on the low side. I didn’t put in huge miles on the bike, but most of my rides were fairly intense. I also trained with weights on Friday.

So far this week I’ve cycled 171.3 miles and today I’ll be adding to this week’s total.

My riding streak continues unbroken with 621 straight days in the saddle starting December 31, 2013.

My cycling totals for 2015 (255 days) currently stand at 8,768.5 miles with 313,963 feet of elevation. My total riding time for 2015 is 432 hours in the saddle.

I’ve set 403 cycling personal records for time so far in 2015, and 11 lifetime best power output personal records. Here are all my current power output personal records.

 

WRAP-UP

I’m very happy with how this first week has gone. When I cut at the beginning of the year, I dropped all the way down to 157 pounds, and my body fat (according to the calipers) was an insane 4.3%. As noted at the beginning of all my stats blogs, I believe the calipers measure consistently low for me (between 1.5 and 2%), which is within their margin of error. So, even if my actual body fat was 6.3% at the end of my 2015 cut, that’s simply unsustainable for me. I screwed up, and bounced. This time my weight goal is 163 pounds, and that will probably put me in the mid-6% range on the calipers, and somewhere between 8 and 9% in actuality. That is far more sustainable, and I think my 2016 maintenance program will reflect that.

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