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Fall 2015 cut progress report: Week #3

Sunday, September 27, 2015 by  
Filed under Daily Blog

September
27
2015

Week #3 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 170.8 pounds. That’s a -0.2 pound change since last week’s weight of 171.0 pounds, and a -8.4 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 8.8%. That’s a -0.8% change since last week’s body fat measurement of 9.6%, and a -2.2% change from my Fall 2015 cut starting body fat measurement of 11.0%.

Over the past week I’ve lost 1.39 pounds of fat and gained 1.19 pounds of lean mass. Since the beginning of my Fall 2015 cut I’ve lost a total of 4.68 pounds of fat and lost a total of 3.72 pounds of lean mass.

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

Here are this week’s actual tape measurements:

Location
Current Measurement
Waist 31.0″
Hips 37.0″
Forearms 12″
Arms 14.25″
Quads 22.0″
Calves 15.25″
Chest 39.50″

 

ANALYSIS

Interesting week. The small scale weight loss is misleading. Recall that last Sunday I was extremely depleted from a hard ride the day prior, and temporarly down about 2 pounds of lean mass (water). Sure enough, this week my weight slowly went up, but I continued to lose body fat. This is reflected in my body fat measurement, as well as my soft tape improvements (waist and hips).

 

DIET

100% according to plan. I had my optional weekly splurge meal or snack yesterday, the usual–movie theater popcorn. 🙂

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 moderate.

So far this week I’ve cycled 193 miles and today I’ll be adding about 40 miles to this week’s total.

My riding streak continues unbroken with 635 straight days in the saddle starting December 31, 2013.

My cycling totals for 2015 (269 days) currently stand at 9,241.3 miles with 329,823 feet of elevation. My total riding time for 2015 is 455 hours in the saddle.

I’ve set 439 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

Even though the scale didn’t move much, it was a solid week of fat loss progress. This morning I’m not at all depleted, so I expect that by next week I’ll be back in the 160s. 🙂

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