Late 2015 cut: complete! Final stats and analysis.
Yesterday morning I reached my current cutting goal of 163.x pounds, with a scale weight of 163.8 pounds. Because my weight was at the high end of 163.x pounds, I decided to continue. Besides, my plan was to go ahead and continue the cut this entire week.
Well, this morning I woke up down a further 1.4 pounds, putting my current weight at 162.4 pounds–well below my goal weight:
My body fat calipers indicated 5.2% this morning (accounting for margin of error I’d place my actual body fat percentage somewhere between 6.5% and 7.0%).
I don’t want to get any leaner than this, because maintaining anything below this level of body fat is unrealistic for me (as I discovered after my early 2015 cut). In addition, I’ve been feeling weak in the mornings the past few days, and that’s the last thing I want. So, well below my goal weight, this cut is now officially in the books. I’ll post my detailed final stats a little further down, but first I want to write a bit about the past couple of days, which have been unusual.
Often at the very late stages of a cut–especially when body fat percentages are in the mid single digits–fat loss can slow to a crawl, and even full-on stalls/plateaus are common. Quite the opposite has occurred for me. My scale weight on Tuesday (the 20th) was 164.4 pounds, and I’ve dropped an astonishing 2 pounds over the past 48 hours. Two pounds in two days is not a big deal early in a cut, as much of that can be attributed to water weight. But this late in a cut, not holding water and already at a very low body fat percentage? Very unusual.
The interesting thing is that I’ve felt it happening. Over the past couple of days I’ve been ravenous, and feeling extremely weak–especially in the mornings. Because of that, I even slightly increased my calories on Tuesday and Wednesday. My body seems to be locked into fat loss overdrive mode right now.
I think the primary reason for this is the tough training rides I did on Friday, Saturday and Sunday. If you boil those rides down to their essence, they are basically very long HIIT (High Intensity Interval Training) workouts. HIIT, of course, is effective because it boosts the metabolism long after one stops exercising.
Anyway, it’s definitely time to put the brakes on the fat loss. I don’t want to take it too far again, and make the same mistakes I made back in March. I feel this weight and body fat percentage are sustainable, and will not eat into my performance on the bike. I set a couple new power output lifetime bests on Sunday, and came within a few watts of a couple others on Tuesday. That’s very encouraging considering I’ve been eating under maintenance for more than six weeks.
Alright folks, that about wraps it up. Here are the final detailed stats (note that “last week” is referring to this past Sunday).
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 162.4 pounds. That’s a -2.2 pound change since last week’s weight of 164.6 pounds, and a -16.8 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 5.2%. That’s a -0.9% change since last week’s body fat measurement of 6.1%, and a -5.8% change from my Fall 2015 cut starting body fat measurement of 11.0%.
Over the past week I’ve lost 1.60 pounds of fat and lost 0.6 pounds of lean mass. Since the beginning of my Fall 2015 cut I’ve lost a total of 11.27 pounds of fat and lost a total of 5.53 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 2.00″ from my waist, 2.00″ from my hips, 1.50″ from my quads, 0.75″ from my chest and 0.25″ from my calves.
Here are this week’s actual tape measurements: