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Spring 2016 cut progress report: Week #4

Sunday, April 10, 2016 by  
Filed under Daily Blog


Week #4 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 175.8 pounds. That’s a -0.2 pound change since last week’s weight of 176.0 pounds, and a -6.6 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 9.7%. That’s a -0.1% change since last week’s body fat measurement of 9.8%, and a -1.9% change from my 2016 spring cut starting body fat measurement of 11.6%.

Over the past week I’ve lost 0.20 pounds of fat and lost 0.00 pounds of lean mass. Since the beginning of my spring 2016 cut I’ve lost a total of 4.11 pounds of fat and lost a total of 2.49 pounds of lean mass.

My tape measurements (as measured by the MyoTape Soft Tape Measure) indicate no changes over the past week. Since the beginning of my spring 2016 cut I’ve lost 1.0″ from my waist, 0.5″ from my hips, 0.5″ from my quads and 0.25″ from my chest.

Here are this week’s actual tape measurements:

Current Measurement
Waist 31.50″
Hips 37.50″
Forearms 12″
Arms 14.25″
Quads 22.00″
Calves 15.50″
Chest 40.00″



Looks like I’ve encountered a stall. Bummer, but part of the game. It’s probably just temporary, but I’ll trim a couple hundred calories if I don’t see any changes over the next 3 or 4 days.



I had my first cheat meal of this cut on Wednesday, and it was a big one. Apart from that, diet has been very clean and to plan.

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. I consumed a margarita with my cheat meal on Wednesday.



I’m starting to get my miles back up to where they need to be. So far this week I’ve ridden a little over 150 miles, and I’m doing a ride with some friends today that should put me over the 200 mile mark for the week. That’s still below average for me, but much better compared to the past 5 or 6 weeks.



I have not been feeling hungry or lacking energy at all on this cut, so I hope I don’t have to trim calories. If I don’t see any new scale weight loss by Wednesday, though, I’m going to cut a couple hundred calories per day.

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