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Spring 2016 cut progress report: Week #2

Sunday, March 27, 2016 by  
Filed under Daily Blog


Week #2 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 177.2 pounds. That’s a -1.2 pound change since last week’s weight of 178.4 pounds, and a -5.2 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 10.4%. That’s a -0.6% change since last week’s body fat measurement of 11.0%, and a -1.2% change from my 2016 spring cut starting body fat measurement of 11.6%.

Over the past week I’ve lost 1.19 pounds of fat and lost 0.01 pounds of lean mass. Since the beginning of my spring 2016 cut I’ve lost a total of 2.73 pounds of fat and lost a total of 2.47 pounds of lean mass.

My tape measurements (as measured by the MyoTape Soft Tape Measure) indicate a 0.25″ loss from my waist and a 0.25″ loss from my hips. Since the beginning of my spring 2016 cut I’ve lost 0.75″ from my waist, 0.5″ from my hips and 0.25″ from my quads.

Here are this week’s actual tape measurements:

Current Measurement
Waist 31.75″
Hips 37.50″
Forearms 12″
Arms 14.25″
Quads 22.25″
Calves 15.50″
Chest 40.25″



A decent, but not terribly noteworthy, week of progress. I’m only down 1.2 pounds from last week’s scale weight, but all the weight loss was fat. I’ll take it, especially considering my activity level was extremely low. More on that in the “Training” section.



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.



Activity level has been extremely low this week. I’ve been waking up between 4:00 and 5:00 every morning and, apart from a short ride and a shower every day, I’ve been glued to my desk working until bed time. I did allow myself a 2 hour break yesterday to watch a movie with Lisa, I needed that. I’ve not done any weight training this week (I’m going to hit the iron this morning, however) and, while I’ve ridden my bike every day, my mileage total is only around 100 miles for the week thus far. That’s about half to one-third of my usual weekly distance total.



Considering my reduced activity level, and also that a couple of the HelloFresh meals–while healthy–were a little higher in calories that my usual cutting fare, I think this has been a decent week of progress. I don’t think I’m going to have much time to ride again next week, but I’m okay with that. I’ll probably talk more about that subject in tomorrow’s blog.

John Stone Fitness Comments

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