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Fall 2015 cut progress report: Week #4

Sunday, October 4, 2015 by  
Filed under Daily Blog

October
4
2015

Week #4 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 168.8 pounds. That’s a -2.0 pound change since last week’s weight of 170.8 pounds, and a -10.4 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 7.8%. That’s a -1.0% change since last week’s body fat measurement of 8.8%, and a -3.2% change from my Fall 2015 cut starting body fat measurement of 11.0%.

Over the past week I’ve lost 1.86 pounds of fat and lost 0.14 pounds of lean mass. Since the beginning of my Fall 2015 cut I’ve lost a total of 6.54 pounds of fat and lost a total of 3.86 pounds of lean mass.

My tape measurements (as measured by the MyoTape Soft Tape Measure) indicate a 0.5″ loss from my waist, a 0.25″ loss from my quads, a 0.25″ loss from my calves and 0.25″ loss from my chest. Since the beginning of my Fall 2015 cut I’ve lost 1.25″ from my waist, 1″ from my hips, 0.75″ from my quads, 0.75″ from my chest and 0.25″ from my calves.

Here are this week’s actual tape measurements:

Location
Current Measurement
Waist 30.50″
Hips 37.0″
Forearms 12″
Arms 14.25″
Quads 21.75″
Calves 15.0″
Chest 39.25″

 

ANALYSIS

An excellent, nearly textbook, week of fat loss: 2 pounds down (92% of which was fat), a full body fat percentage point down on the caliper (from 8.8% to 7.8%), a whopping half inch from my waist, another quarter inch from my thighs and even a quarter inch from my calves.

 

DIET

100% according to plan. I had my optional weekly splurge meal or snack yesterday, which was–of course–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 on the low side. I had a cold most of the week, and I kept my rides fairly short until Friday.

So far this week I’ve cycled 169.1 miles and today I’ll be adding about 40-50 miles to this week’s total.

My riding streak continues unbroken with 642 straight days in the saddle starting December 31, 2013.

My cycling totals for 2015 (276 days) currently stand at 9,452.9 miles with 337,073 feet of elevation. My total riding time for 2015 is 465 hours in the saddle.

I’ve set 448 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

It’s amazing what just four short weeks of hard work and consistency can do. Even though I’ve still got about 5-6 pounds to go before I reach my goal weight, I look and feel 100% better than I did when I started this cut less than one month ago. I’m really glad I decided to buckle down and get this done now. Two more weeks and I think this one will be in the books.

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