Fall 2015 cut progress report: Week #6
Week #6 of my Fall 2015 cut is complete, and it’s time for my weekly progress report. NOTE: I knew I was going to have a big splurge meal last night, so I took these measurements yesterday morning (I didn’t want the temporary water weight to obfuscate this week’s progress). When you see “this morning” below, that actually refers to yesterday morning.
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
My scale weight this morning (as measured by the EatSmart Digital Bathroom Scale) is 164.6 pounds. That’s a -1.4 pound change since last week’s weight of 166.0 pounds, and a -14.6 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 6.1%. That’s a -0.7% change since last week’s body fat measurement of 6.8%, and a -4.9% change from my Fall 2015 cut starting body fat measurement of 11.0%.
Over the past week I’ve lost 1.25 pounds of fat and lost 0.15 pounds of lean mass. Since the beginning of my Fall 2015 cut I’ve lost a total of 9.67 pounds of fat and lost a total of 4.93 pounds of lean mass.
My tape measurements (as measured by the MyoTape Soft Tape Measure) indicate a 0.25″ 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 1.75″ from my waist, 1.75″ from my hips, 1.25″ from my quads, 0.75″ from my chest and 0.25″ from my calves.
Here are this week’s actual tape measurements:
A good week, especially this deep into the cut. With less than a pound remaining to reach my goal weight of 163.x pounds, there little question that the upcoming week will be the final week of this cut.
I had my first real splurge meal of this cut yesterday afternoon–an early birthday dinner with family. I had my favorite: steak fajitas and a margarita. That drink with dinner was the only alcohol I’ve consumed over the past six weeks, and it hit me hard. I woke up this morning with a headache, too. 😀
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 to high.
So far this week I’ve cycled 226.1 miles, and today I’ll be adding about 55 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 9,977.5 miles with 353,950 feet of elevation. My total riding time for 2015 is 490 hours in the saddle.
I’ve set 470 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.
Short and sweet: I’m going to knock out this last pound, and then slowly raise my calories back up to maintenance.