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2018 Cut – eight week update

Sunday, March 4, 2018 by  
Filed under Daily Blog

March
4
2018

I’ve now completed 8 weeks of my 2018 cut, and I figure now’s a good time for an update.

Myotape

Myotape

METHODOLOGY:
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).
  • 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

 

RAW DATA

My scale weight this morning (as measured by the EatSmart Precision Digital Bathroom Scale) is 193.6 pounds. That’s a –17.0 pound change since my January 8, 2018 starting weight of 210.6 pounds.

My 7-point body fat reading this morning (as measured by the FatTrack PRO Digital Body Fat Caliper) is 15.7%. That’s a –4.3% change since my initial January 8, 2018 body fat measurement of 20.0%.

Over the past eight weeks I’ve lost 11.72 pounds of fat and lost 5.28 pounds of lean mass (mostly water).

My tape measurements (as measured by the MyoTape) indicate that over the past eight weeks I’ve lost 3.5 inches from my waist, 2.75 inches from my hips, 2.75 inches from my chest, 1.5 inches from my thighs and .5 inches from my calves. I’ve added .5 inches to my arms.

ANALYSIS

My diet has been perfect, so nothing to report there.

Unfortunately I suffered a bit of a set back a few weeks ago: I cracked a couple of ribs while mountain biking. 🙁 Right after the fall I knew I was hurt, but the pain was not bad enough to prevent me from training. Over the next few days, however, the pain increased quite a bit. One morning while doing my chest workout, the pain was so bad I had to stop. That night I could barely sleep, and it got worse from there.

Dealing with injuries can be tough. I was pretty pissed off that I was unable to lift, as I’d been having some excellent workouts and making good progress. Hell, by the time I realized I could not lift I was at the point where breathing hurt, so weight training was out of the question.

I really tried to work though the pain, which I think is reasonable so long as it’s… reasonable. 🙂 In other words, you gotta be smart about it. Listen to your body.

I’ve been through my fair share of injuries over the past 15 years, and the main bit of advice I’d like to pass on is to not let an injury derail everything. Yeah, I can’t lift right now or even mountain bike. But my diet has been absolutely perfect, and I adjusted my calories to account for the reduced activity level. The result? Another month of excellent progress.

My ribs are feeling much better now. In fact I worked outside all weekend long doing spring projects, and no real issues to report. I’m going to give it another week just to be safe, and then I’m back in the weight room.

17 pounds over 8 weeks is good work, but I’ve still got lots to do—about 23 more pounds before I get back to the ~8% body fat promised land.

More when I have time…

John Stone Fitness Comments

6 Responses to “2018 Cut – eight week update”
  1. Great to hear from you again. Your ability to get results for your hard effort is pretty amazing, and reading your positive attitude never gets old. (I can attest — member for 14 years).

    I reckon I’m on a similar path to you. A new work/life situation in 2017 led to a slippage of positive habits, and I’m making a big effort to get back on track.

    I am sure I’ll be checking in to see how you’re doing and finding inspiration from your words in my own way. Best of luck with your unique challenge — healing while cutting.

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  2. What.. no video of your crash? Hope you get back to 100% soon so we can all enjoy watching how you continue to produce incredible results from your hard work and dedication.

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