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Scale Rage - Lessons to Self from a "Stalled" Cut
On April 12, I tipped the scales at 194#. In the 14 days since, my scale weight has fluctuated between 193.6# and 195.2#. Plateaued.
Look, I get it. Scale weight doesn't matter. Over the last 27 days, since launching on April 1, I have dropped 7.5# of fat, BF% from 19% to 16% (legitimately measured), and waistline 2 1/2" to ~34". OK Fine. But two fuckin' weeks with no scale movement? That's a record. And on a 1,000K daily deficit, lifting heavy, cooking carbonara and burgers for the kids, and watching Pops wolfing down the Entemann's every night - increasingly irritating... Change the batteries in the scale irritating...
Every 3 Days I do a full weigh in, review results, intake tracking, lifts, relative strength, and diet adherence. I have been honest with myself about my compliance (and lack thereof) and recording. I have adjusted slowly and incrementally, if at all, as I believe is best practice. Intellectually, I know I am making the right moves. I understand where I am at in my cut, what's ahead, and what success requires.
So why am I so tweaked by the fuckin' scale?
In search of an answer, I reanalyzed my "Big Cut" from 2015 (235# Max to 178# Min) as well as the current project. Couple reality checks. FWIW.
1) FAILURE TO APPRECIATE PROGRESS
This time last year I was 25% @ 218# and squatting 190# top set (vs. 16% @ 194# and squatting 245#). So, I should just, uh, STFU and get on with it.
2) UNREALISTIC EXPECTATIONS CREATE FAILURE
I set up my periodic progress milestones based on a weekly fat loss rate of 2.3#/wk. Should be easy. My max weekly fat loss rate on last year's cut was 3.5#/week + I posted several weeks over 3#/week, so why not? Totally retarded.
The reality is that my Big Cut in 2015 was really three phases, each of which entailed increasingly difficult measures to produce slower average weekly fat loss rates - 1.75#/wk (Phase 1); 1.57#/wk (Phase2); and 1.43#/wk (Phase 3).
Of those three phases, Phase 3, during which I cut from 21%/207# to 16%/188# at an average weekly fat loss rate of 1.43#/wk is the best comp to my current project.
So somehow I convinced myself that it was totally reasonable for me to cut fat at a rate 62% greater than my actual prior performance on my best comp.
3) POOR ANALYSIS DRIVES POOR DECISION MAKING
So what's the reality? Cut to date my fat loss is pacing at 1.94#/wk. This is my best cut performance yet over a similar sustained period of time, and it was delivered from a lower starting weight and Body Fat %. No cause for alarm, or Scale Rage.
Moving Average Weekly Fat Loss Rate for my last 2 Checkpoints = 1.33#/wk. Progress has slowed, over the last several checkpoints. This is to be expected.
So what to do?
* Focus relentlessly on intake tracking and diet compliance.
* Maintain consistency - this is why 2016 performance is better than 2015.
* Keep Tweaking Diet/Workout. Slowly and Incrementally.
* Enjoy Your Midpoint Re-Feed with Fam. Totally Earned.
* Re-Set Expectations for 2016 Phase 2; starting Monday (5/2)
Diet Calendar Entry for 27 April 2016:
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1505 kcal
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Fat: 31.24g | Prot: 173.26g | Carb: 136.05g.
Lunch: Cilantro, Onions, Bumble Bee Chunk White Albacore, Dijon Mustard, Lea & Perrins The Original Worcestershire Sauce, Huy Fong Foods Sriracha Hot Chili Sauce. Dinner: Parmesan Cheese (Grated), Ely Red Sauce (2 Cans Puree = 7 Cups = 56 oz; 1 serving = 1 Cup), Barilla PLUS Angel Hair Multigrain Pasta, Shrimp. Snacks/Other: Now Foods Whey Protein Isolate Unflavored, Hershey's Cocoa Special Dark. more...
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