My spring 2016 cut starts today, and this morning I’ve taken a complete set of measurements: scale weight, soft tape and body fat.
For the past 5 or 6 weeks I’ve allowed my career situation to control me, and I’ve done a piss-poor job of managing my health. I’ve been eating above maintenance pretty much every day. My activity level has been less than usual. I’ve been consuming alcohol more than I should be. My stress/cortisol levels have been extremely high. Some of my food choices have been unhealthy.
All that stops now. I’m starting my spring 2016 cut this morning, and in about 7 or 8 weeks when I’m done I’m switching to a vegetarian diet.
I’ve posted this before, but for the sake of completeness here’s the plan:
- All meals will be logged and publicly displayed on MyFitnessPal.
- Mild caloric deficit.
- Clean diet, mostly consisting of all-natural whole foods.
- No alcohol.
- 1 “splurge” meal per week, alcohol allowed.
- 1 “splurge” snack per week (for example, movie theater popcorn).
- No missed workouts. Cycling 7 days per week, 1 weight training workout per week.
- Weekly stats and evaluation posted here every Sunday.
My goal is 165 pounds, but I may go a little lower than that if my bike performance is not suffering.
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 Precision Digital Bathroom Scale) is 182.4 pounds.
My 7-point body fat reading this morning (as measured by the FatTrack PRO Digital Body Fat Caliper) is 11.6%.
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