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Fall 2015 cut progress report: Week #5

Sunday, October 11, 2015 by  
Filed under Daily Blog


Week #5 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 166.0 pounds. That’s a -2.8 pound change since last week’s weight of 168.8 pounds, and a -13.2 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 6.8%. That’s a -1.0% change since last week’s body fat measurement of 7.8%, and a -4.2% change from my Fall 2015 cut starting body fat measurement of 11.0%.

Over the past week I’ve lost 1.88 pounds of fat and lost 0.92 pounds of lean mass. Since the beginning of my Fall 2015 cut I’ve lost a total of 8.42 pounds of fat and lost a total of 4.78 pounds of lean mass.

My tape measurements (as measured by the MyoTape Soft Tape Measure) indicate a 0.50″ loss from my hips, a 0.25″ loss from my waist and a 0.25″ loss from my quads. Since the beginning of my Fall 2015 cut I’ve lost 1.50″ from my waist, 1.50″ from my hips, 1.00″ from my quads, 0.75″ from my chest and 0.25″ from my calves.

Here are this week’s actual tape measurements:

Current Measurement
Waist 30.25″
Hips 36.50″
Forearms 12″
Arms 14.25″
Quads 21.50″
Calves 15.0″
Chest 39.25″



It’s been another excellent week of fat loss progress. For the second week in a row, I’ve lost right at 2 pounds of fat–about perfect. You’ll note that there was some lean mass loss, but this is just water weight (I’m still a bit depleted from yesterday’s fast and tough century ride).



100% according to plan. I was tempted to have my weekly splurge meal last night, but I decided against it. I’ll probably have popcorn this afternoon as my weekly cheat.

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 211.3 miles and today I’ll be adding about 30-40 miles to this week’s total.

My riding streak continues unbroken with 649 straight days in the saddle starting December 31, 2013.

My cycling totals for 2015 (283 days) currently stand at 9,715.7 miles with 345,046 feet of elevation. My total riding time for 2015 is 478 hours in the saddle.

I’ve set 456 cycling personal records for time so far in 2015, and 12 lifetime best power output personal records. Here are all my current power output personal records.



This cut’s goal weight is 163.x pounds, so it’s looking likely that next weekend will be the end of this cut. If I’m on the high side of my goal (say, 163.8 pounds) I will probably officially end the cut, but still do one more week eating under maintenance. My maintenance goal, which I’ll discuss in more detail in an upcoming blog, is to maintain 165.x pounds or less.

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