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Spring 2016 cut progress report: Week #1

Sunday, March 20, 2016 by  
Filed under Daily Blog


Week #1 of my spring 2016 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 178.4 pounds. That’s a -4.0 pound change since last week’s weight of 182.4 pounds, and a -4.0 pound change from my spring 2016 cut starting weight of 182.4 pounds.

My 7-point body fat reading this morning (as measured by the FatTrack PRO Digital Body Fat Caliper) is 11.0%. That’s a -0.6% change since last week’s body fat measurement of 11.6%, and a -0.6% change from my 2016 spring cut starting body fat measurement of 11.6%.

Over the past week I’ve lost 1.54 pounds of fat and lost 2.46 pounds of lean mass. Since the beginning of my spring 2016 cut I’ve lost a total of 1.54 pounds of fat and lost a total of 2.46 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 hips and a 0.25″ loss from my quads. Since the beginning of my spring 2016 cut I’ve lost 0.5″ from my waist, 0.25″ from my hips and 0.25″ from my quads.

Here are this week’s actual tape measurements:

Current Measurement
Waist 32.0″
Hips 37.75″
Forearms 12″
Arms 14.25″
Quads 22.25″
Calves 15.50″
Chest 40.25″



A solid, but fairly standard, first week. Excess water weight is gone (about 2.5 pounds), and around 1.5 pounds of fat loss.



Diet this week was clean, and 100% to plan. No cheat meals, no alcohol. I had my weekly splurge snack yesterday, 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.



“Formal” activity level was fairly low this week. So far this week I’ve only ridden a little over 100 miles on my bike (I’ve been working my butt off, so time has been limited), and I did one weight training workout. I’ve been doing lots of physical activity in the form of yard work and other outdoor projects, so I’ve been burning calories that way, too. I’m actually feeling pretty beat up and tired this morning from all the outdoor projects.



I’m going to be very busy again next week, but I’m going to do everything I can to start ramping my miles back up on the bike. I may trim my calories a little as well, but I’m going to wait and see how the next few days go before I consider doing that.

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