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Fitness/Diet Accountability Thread
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<blockquote data-quote="FireDragon76" data-source="post: 77587946" data-attributes="member: 330042"><p>I had another night of early waking. I woke up perspiring slightly, even though the thermostat at night has been set to 74F. I felt sore in a few places (IT band around the knee, just general soreness from exercise). I looked at my watch and it said that most of my sleep was low level stress, and the Body Battery score hasn't risen much (57). Sleep duration is a little over 5 hours. So sleep was short, and not restful.</p><p></p><p>My scale weight has gone down to 162.5 lbs, and tape measurement says my body fat is around 19.3%. My Bello app says visceral fat is trending downward, but still higher than 54 percent of sample data. I've got a feeling the sample data is from South Korea and therefore it's standards are fairly demanding. The World Health Organization recommendation for visceral fat is to keep your waistline at half your height or less, which in my case is 34 inches. So I'm not that much over. In terms of American context, my risk of diabetes is already low, just looking at my BMI, but I want to get to a more optimal place and meet the WHO guidelines at least.</p><p></p><p>Ironically, I am not eating as "clean" as I used to, in terms of adhering to a strict low fat diet and avoiding added sugar. I eat a sugary nut bar occasionally (I love peanuts), and I've gone out to eat a few times in the past week. But I'm avoiding eating alot of empty calories, like tortilla chips and things like that, and I don't load up on rice at a buffet (I visited a local Indian restaurant that's relatively new and only about a mile away from our house on Sunday).</p><p></p><p> I think that's in line with the standard model of obesity though, that it's ultimately about energy balance. Also, all of my cardio has been very low intensity (50-60 percent of MHR/Maximum Heart Rate), and resistance training has been calisthenics only.</p><p></p><p>According to my watch, my basal metabolic rate is around 1450, and I am burning about 1750-2000 calories per day total. The calculated resting heart rate has been rising for the past few days. Stress/HRV isn't bad when I'm awake, but it's not good when I'm asleep. If I had to guess, I would say I am dealing with overreaching/overtraining slightly. Even though most of my exercise is just walking, with average heart rate of around 100-105.</p></blockquote><p></p>
[QUOTE="FireDragon76, post: 77587946, member: 330042"] I had another night of early waking. I woke up perspiring slightly, even though the thermostat at night has been set to 74F. I felt sore in a few places (IT band around the knee, just general soreness from exercise). I looked at my watch and it said that most of my sleep was low level stress, and the Body Battery score hasn't risen much (57). Sleep duration is a little over 5 hours. So sleep was short, and not restful. My scale weight has gone down to 162.5 lbs, and tape measurement says my body fat is around 19.3%. My Bello app says visceral fat is trending downward, but still higher than 54 percent of sample data. I've got a feeling the sample data is from South Korea and therefore it's standards are fairly demanding. The World Health Organization recommendation for visceral fat is to keep your waistline at half your height or less, which in my case is 34 inches. So I'm not that much over. In terms of American context, my risk of diabetes is already low, just looking at my BMI, but I want to get to a more optimal place and meet the WHO guidelines at least. Ironically, I am not eating as "clean" as I used to, in terms of adhering to a strict low fat diet and avoiding added sugar. I eat a sugary nut bar occasionally (I love peanuts), and I've gone out to eat a few times in the past week. But I'm avoiding eating alot of empty calories, like tortilla chips and things like that, and I don't load up on rice at a buffet (I visited a local Indian restaurant that's relatively new and only about a mile away from our house on Sunday). I think that's in line with the standard model of obesity though, that it's ultimately about energy balance. Also, all of my cardio has been very low intensity (50-60 percent of MHR/Maximum Heart Rate), and resistance training has been calisthenics only. According to my watch, my basal metabolic rate is around 1450, and I am burning about 1750-2000 calories per day total. The calculated resting heart rate has been rising for the past few days. Stress/HRV isn't bad when I'm awake, but it's not good when I'm asleep. If I had to guess, I would say I am dealing with overreaching/overtraining slightly. Even though most of my exercise is just walking, with average heart rate of around 100-105. [/QUOTE]
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