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Fall 2015 cut progress report: Week #2

Sunday, September 20, 2015 by  
Filed under Daily Blog


Week #2 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

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.


This is the exact equipment I use to track my progress every week



My scale weight this morning (as measured by the EatSmart Digital Bathroom Scale) is 171.0 pounds. That’s a -3.6 pound change since last week’s weight of 174.6 pounds, and a -8.2 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 9.6%. That’s a -0.9% change since last week’s body fat measurement of 10.5%, and a -1.4% change from my Fall 2015 cut starting body fat measurement of 11.0%.

Over the past week I’ve lost 1.91 pounds of fat and lost 1.69 pounds of lean mass. Since the beginning of my Fall 2015 cut I’ve lost a total of 3.29 pounds of fat and lost a total of 4.91 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 and a quarter inch loss from my hips. Since the beginning of my Fall 2015 cut I’ve lost a half inch from my waist, a half inch from my quads, three quarters of an inch from my hips and a half inch from my chest.

Here are this week’s actual tape measurements:

Current Measurement
Waist 31.25″
Hips 37.25″
Forearms 12″
Arms 14.25″
Quads 22.0″
Calves 15.25″
Chest 39.50″



Excellent week of progress! Almost two pounds of fat loss is just about perfect. The scale weight reading (and lean mass loss) is a little deceiving: yesterday I did a very hard 72 mile ride, and am still a bit depleted from that ride. Not only was it a fast and tough ride, it was extremely humid and quite hot. I lost a lot of water.



Spot-on, 100% according to plan. No cheat meals, no alcohol. I was tempted to have a cheat meal after yesterday’s ride, but I decided to keep it healthy and had salmon, rice and peas instead. 🙂

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.



Activity level over the past week has been moderate.

So far this week I’ve cycled 229 miles and today I’ll be adding about 40 miles to this week’s total.

My riding streak continues unbroken with 628 straight days in the saddle starting December 31, 2013.

My cycling totals for 2015 (262 days) currently stand at 9,018.6 miles with 322,651 feet of elevation. My total riding time for 2015 is 444 hours in the saddle.

I’ve set 438 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.



A good week. I’m expecting my scale weight to rebound slightly to about 172 as I continue to replenish what was lost during yesterday’s ride. That means I’ve got about 9 pounds to go. That should take between 4 and 5 weeks.

John Stone Fitness Comments

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