Exploring Energy Levels – Week 4

Previous Posts:

Check out the Intro post to get an idea of what this blog is about.

Week 3: I start measuring my body composition to track macroscopic effects on my body.

Week 2: I start logging my going-ons for each day to get a better context for my readings.

Week 1: You can see my baseline Basis Peak readings for the year.


Weekly Report Jan 22-28 2016

Description of the Week:

Jan 22: I was able to sleep the whole night without interruptions. Had a nice day at work. Went out for lunch. Had an afternoon meeting, but still went home early to avoid some bad weather. Picked up a book at the library. Did some yoga after dinner and went to bed at a normal time. Energy Level: 4/4

Jan 23: Another restful night. Walked the puppy a little bit before breakfast. Went to visit my parents which resulted in lots of eating and lounging with a nice walk outside. Did a little extra reading and went to sleep early. Energy Level: 4/5

Jan 24: Woke up a little later. Had a lazy morning but spent some time playing with the pup. Drove back home and had to stop by work briefly. Ran a few errands after that and grabbed dinner on the way home. Finished the evening off with a nice walk. Energy Level: 5/4

Jan 25: Went to work after an uninterrupted night. Picked up the wife’s car after being int the shop for more than a week. Who knew fixing a simple dent would take so long. Grabbed groceries for the week.  Making dinner had us up late, so we just ended up snacking and sticking it in the refrigerator when it was done. Energy Level: 4/4

Jan 26: Slept the whole night but still woke up a little sore and tired. Went to work and had an afternoon meeting. Had a quick crockpot dinner, followed by puppy class, and relaxing for the evening before bed. Forgot about yoga! Will definitely work on it next week. Energy Level: 3/4

Jan 27: The puppy woke me up at 4:30 to use the bathroom, but went back to sleep without a fuss. Had to go to work, which was relatively uneventful though I was on my feet most of the time. Spent the evening carboloading and watching Netflix. Sometimes you have to treat yourself. Energy Level: 4/3

Jan 28: Woke up a little earlier to make it to a morning meeting. Had a good day at work. Came home for lunch and spent a little extra time at the dog park since the weather was nice. Had a nice dinner at home and spent the rest of the evening relaxing. Energy Level: 4/4

Weekly Energy Level Average: 4/4

For this week I have begun to include my energy levels for the day measured when I first wake up and at 4 pm in the afternoon. I measure it on a scale of 1 to 5. 5 means I’m extremely well rested. 4 means I wouldn’t mind a few more minutes of sleep. 3 means another hour of sleep would be nice. 2 means I need at least a few more hours of sleep. 1 means I basically got no sleep recovery from the previous night. I am using Trackthisforme for this purpose and it sends me out a reminder at 4pm each day which is pretty handy.

Body Composition:

Weight: 153 lb 

BMI: 22.0 

Body Fat: 13.5% 

Body Muscle: 47.5% 

Body Water: 63.4% 


My resting heart rates have gone down for the week. This is probably related to less interruptions at night this week—hopefully that will continue. I was slightly less intense on average as compared to last week even though my time spent in Zone 3-5 were increased. My sleep was much better this week in all areas besides tosses and turns, but I am not convinced that those affect me so much. I took less total steps throughout the week, but I was more consistent in reaching my goal of 5000/day.

Lastly, I have my energy levels to look at for the week, but I do not have much for comparison there yet. There is nothing obvious to mean that suggests why my energy was low on the 26th. I got plenty of good quality sleep the previous night. On the 27th, my energy level went lower in the afternoon, but that was just because I was running around all day at work. Overall, my energy level looked pretty good for the week. I will continue to monitor it and see what causes any variations.

Modifications for Next Week:

I am thinking to modify how I measure my heart rate zones. I have noticed that I still get spikes at night when I’m sleep so I’m hoping to exclude those times and only include my waking hours. That means that new weeks values may be totally off, but I think they will prove more useful.

I plan to raise my goal for steps to 5500 steps/day. I don’t have an end goal there at this point, but just want to continue increasing my activity as much as possible without disrupting other things too much.

Additionally I plan to track my workouts in a little more detail and start to focus in on those to see what modifications I can make.

Feedback from You:

What sort of things do you find to modify your energy levels?

Also, do you have an recommendations for apps or the like to track your workouts—both of the cardio and strength varieties?

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7 thoughts on “Exploring Energy Levels – Week 4

  1. This is fascinating and so detailed. Well done. Regarding energy levels I find diet and sleep patterns play a huge role. For years I ate a moderately high carbohydrate diet and was often sluggish. Having experimented with several approaches since then I find a low carb/high fat diet keeps energy and mood levels very stable. So may well be worth playing around with different dietary approaches and see what works for you!

    Liked by 1 person

    1. Yeah in a few weeks I think I’d like to incorporate some nutrient tracking though I haven’t decided the best way to do it yet. From there I can start playing around with and modifying my diet. Also thank you for the compliment!

      Liked by 1 person

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