Introducing Body Composition – Week 3


Weekly Report Jan 15-21 2016

Description of the Week:

Jan 15: I received a quote for a bathroom remodel in the morning. $10,000 for a new tub! I’m going to take a pass on that. Went to work and got some Vietnamese for lunch. Walked around the park after work. Then had a bit of a cheat day with Italian, donuts, and Netflix.

Jan 16: The puppy woke me up during the night and woke me up early in the morning. We spent most of the day outdoors at a nature preserve and at the dog park. Did a few things around the house and then enjoyed a relaxing evening in, which involved staying up a little later.

Jan 17: The puppy woke me up early again, but I went back to sleep for an hour after and took a nap after breakfast. Went to the dog park again because the weather was still decent. Ate out for lunch, did some errands, and bought groceries. Had to stop by work briefly. We did a little extra reading to finish up some books before their due dates.

Jan 18: I was able to sleep the whole night. Had a normal day at work. Came home for dinner. Luxuriated a little bit with a bubble bath.

Jan 19: The puppy decided to wake up early again, so I slept for another hour after settling him down. Had a normal day at work with a lunch meeting. Came home for a quick dinner followed by puppy class. He was fairly well behaved again if only he could be like that at home. I guess it comes with time. We decided to incorporate a little bit of Yoga in the evening by following a video from eFit30 using our Roku.

Jan 20: The pup woke up in the middle of the night with some vomiting but was able to sleep the rest of the morning after. I went to work and came back after lunch to walk the puppy. Got some takeout pizza for dinner and had game night with my brother and brother-in-law.

Jan 21: I was able to sleep all the way through without interruption. Had a normal day at work, coming home again to walk the pup. Cooked some dinner and relaxed to some Netflix.

Body Composition:

Weight: 151.4 lb

BMI: 21.7

Body Fat: 13.2%

Body Muscle: 47.7%

Body Water: 63.6%

This is my first week adding in body composition. It was recommended as something I should include in my monitoring by Eric Jain in the Quantified Self Forums. I measured my composition with a Tony Little’s Body Express Body Fat Scale. I am unsure of the accuracy of it, but I at least seem to get consistent results. I measure on Thursday mornings just before breakfast.


My resting heart rate was higher for the week—most likely due to night time disturbances from the puppy. This was also seen by a increase in my minimum heart rate for the week. My maximum heart rate and peak workout heart rate were both decreased because I was not as intense this week. Overall, my sleep was decreased but it’s been hard to control that so far. I can only hope that the puppy is better able to sleep through the night as he gets older. I walked more but still ended up burning less calories for the week—again I attribute this to a lower intensity.

Modifications for Next Week:

For next week, I am shooting for a minimum of 5,000 steps a day again. I just need to focus in a little more on busy work days. Additionally I began measuring my body composition, so I hope to see how that changes. In the short term, I would like to but on a little more muscle mass and currently feel okay about my body fat percentage. Additionally, I will start tracking my energy level in the mornings when I wake up and in the afternoon based again on suggestions from Eric Jain. This will better let me see what effects these nightly disturbances have been having on me.

Feedback from You:

If you have a recommendation for a scale that does body composition and allows for export of data, let me know. I hope you are still sticking to your resolutions! Also let me know if there are any other things that you think it would be important for me to track.

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