FORCA?Fellow One Research Combined Average (FORCA) Health Score which Averages the Self-Determined (SD) Health & FORC Health Scores [5 is Very Healthy, 1 is Very Unhealthy]. This score is in beta testing.
FORTH?Fellow One Research Total Health (FORTH) Score [5 is Very Healthy, 1 is Very Unhealthy]. This score is in beta testing.
FORMR?Fellow One Research Metabolism Rate (FORMR) Adjusted Mifflin St Jeor Equation BMR (Basal Metabolic Rate) Score. This score is in beta testing.
Mifflin St Jeor BMR: 1932.18
Adjusted Mifflin St Jeor: 1901.27
FORMA?Fellow One Research Metabolism Activity (FORMA) Adjusted Harris-Benedict Equation Activity Score. This score is in beta testing.
Increased Metabolic Rate
Body Mass Index (BMI) Calculation
BMI Minimal, Moderate, High Risk
Back Side Facing Angle
Full Back Facing Angle
Full Front Midriff Facing Angle
Calisthenics Exercise (1) - Bridge Exercise - Strengthening the Lower Back (see all Calisthenics Exercises in Comments below)
Calisthenics Exercise (2) - Bird Dog - Strengthening the Lower Back (see all Calisthenics Exercises in Comments below)
Calisthenics Exercise (3) - Hyperextensions Exercise - Strengthening the Lower Back (see all Calisthenics Exercises in Comments below)
Anticipated Underdeveloped / Undeveloped Vertebrae
Weight Loss Goal
Weight Difference to Date
Fellow One Research Weight Loss Diary: Diet, Exercise, & Lifestyle Data Daily Averages - 7 Diary Entries
Sugar - Total / Added
0 g / 0 g
|Date||Current Weight||Type of Diet||Breakfast||Breakfast Calories||Lunch||Lunch Calories||Dinner||Dinner Calories||Snacks||Snacks Calories||Total Calories||Organic Whole Food %||Regular Whole Food %||Junk/Processed/Fast Food %||Percentage of Diet, Carnivore||Percentage of Diet, Vegetarian||Percentage of Diet, Vegan||Water (oz) Total||Filter Water %||Tap Water %||Spring Water %||Bottled Water %||Total Protein (g)||Total Fat (g)||Total Monounsaturated Fat (g)||Total Polyunsaturated Fats (g)||Total Saturated Fat (g)||Total Trans Fat (g)||Cholesterol (mg)||Omega 3 Fatty Acids (EPA/DHA)||Omega 3 Source(s)||Total Carbohydrates (g)||Fiber (Carbs)(g)||Total Sugar (Carbs)(g)||Added Sugar (Carbs)(g)||Total Sodium (mg)||Vitamin Supplements, Doses||Vitamins, Type(s)||Vitamins, Kind(s)||Vitamins, Source Quality||Heart Rate (resting)||Heart Rate (post)||Blood Pressure Systolic (resting)||Blood Pressure Systolic (post)||Blood Pressure Diastolic (resting)||Blood Pressure Diastolic (post)||Type of Cardio Exercise||Total Cardio Exercise Duration (minutes)||Total Steps||Total Flights Climbed||Total Laps (Swimming)||Estimated Calories Burned, Cardio||Type of Resistance Exercise||Total Resistance Exercise Duration (Minutes)||Estimated Calories Burned, Resistance||Sleep Duration (hours)||Sleep Quality||Allopathic Meds, Doses||Allopathic Meds||Herbal & Other Supplements, Doses||Herbal & Other Supplements||Caffeine||Caffeine Amount||Alcohol Servings||Nicotine Intake||Nicotine Amount||Cannabis||Cannabis Amount||Negative Behaviors||Negative Behavior Source||Overall Level of Stress||Cheat Day||Cheat Reason|
|05-29-21||194||Omnivore||5 Eggs with tomato and avocado and fresh high protein cheese Fruit salad (banana and kiwi) Black coffee with milk||600||Steamed fresh veggie mix and steamed chicken thigh Cucumber salad and fresh high protein cheese||800||Large chicken breast tortilla with veggies||700||1 small tuna sandwich express coffe some fruits||500||2600||70%||30%||0%||40||40||20||65||0||80||20||0||/||/||/||/||/||/||/||No||None||/||/||/||/||/||0||No Vitamins Taken||0||0||0||0||0||0||Walking||20||0||0||0||0||Weightlifting||90||/||8.3||Unrestful||0||Private||0||Private||None||None||None||None||0||No||Private||Medium||No|
|05-30-21||193||Omnivore||5 boiled eggs and avocado fruit bowl ( banana and kiwi) high protein fresh cheese coffee with milk||600||chicken breast sandwich with salad, ketchup and fries||800||lean pork meat salad bread cheese||800||Chocolate ice cream Coca-cola zero sugar Fruits Express coffe Chocolate muffins||800||3000||40||40||20||/||/||/||42||0||90||10||0||/||/||/||/||/||/||/||No||None||/||/||/||/||/||0||No Vitamins Taken||0||0||0||0||0||0||Running||30||0||0||0||0||Calisthenics||30||/||7.4||OK||0||Private||0||Private||None||None||None||None||0||No||Private||Very Low||No|
|05-31-21||194||Omnivore||5 scrambled eggs with vegies fruit bowl ( pineapple and kiwi ) black coffe with milk fresh high protein cheese||600||chicken breast with noodles and vegetables salad greek yogurt||800||lean pork meat and potato salad fresh high protein cheese||800||tuna sandwich protein bar black coffe fruits||600||2800||80||20||0%||/||/||/||56||0||80||20||0||/||/||/||/||/||/||/||No||None||/||/||/||/||/||0||No Vitamins Taken||0||0||0||0||0||0||Walking||20||0||0||0||0||Weightlifting||90||/||8.2||OK||0||Private||0||Private||None||None||None||None||0||No||Private||Very Low||No|
|06-1-21||193||Omnivore||5 bolied eggs yogurt fruit bowl (bananas, kiwi, strawberry)||600||chicken breast baked potato salad dresing||800||wok mix vegetables and meat yogurt black bread salad||800||fitness nestle bar black coffe fruits||500||2700||70||30||0||/||/||/||54||/||80||20||/||/||/||/||/||/||/||/||No||None||/||/||/||/||/||0||No Vitamins Taken||0||0||0||0||0||0||None||0||0||0||0||0||Weightlifting||100||0||6.5||OK||0||Private||0||Private||None||None||None||None||0||No||Private||Very Low||No|
|06-2-21||193||Omnivore||5 Scrambled eggs with tomato Yogurt Fruit bowl (pineapple and kiwi) Coffe Protein cheese||600||Lean beef meat and mexican veggie mix Salad Yogurt Fruits||800||Chicken breast with curry and cheese Potato Salad||800||Coffe with milk Nestle cereal bar Coca-cola zero Sandwich with ham and salad Fruits||600||2800||70||30||0||/||/||/||56||/||53.7||20||/||/||/||/||/||/||/||/||No||None||/||/||/||/||/||0||No Vitamins Taken||0||0||0||0||0||0||Walking||20||0||0||0||0||Weightlifting, None||100||0||8.2||Restful||0||Private||0||Private||None||None||None||None||0||No||Private||Very Low||No|
|06-3-21||193||Omnivore||5 Scrambled eggs with tomato and onions Yogurt Fresh protein cheese Fruit bowl (pineapple, kiwi and strawberries)||600||Chicken breast with potato Salad mix Protein yogurt||700||Lean turkey meat and vegetables Salad||600||Low calorie ice cream Coffe Rice cookies with avocado and lean ham Fruits||700||2600||70%||30%||0%||/||/||/||61||0||80||20||0||/||/||/||/||/||/||/||No||None||/||/||/||/||/||0||No Vitamins Taken||0||0||0||0||0||0||Walking||20||0||0||0||0||Weightlifting||90||0||7.9||OK||0||Private||0||Private||None||None||None||None||0||No||Private||Very Low||No|
|06-4-21||192||Omnivore||5 Scrambled eggs with veggies Yogurt Fruit bowl (kiwi, pineapple) Fresh high protein cheese||600||Lean turkey meat with veggies Salad Yogurt||700||Chicken breast with spices Potato Salad Ice cream||800||Rice cookies Tuna and avocado Coffee Fruits||600||2700||70%||20||10||/||/||/||56||0||80||20||0||/||/||/||/||/||/||/||No||None||/||/||/||/||/||0||No Vitamins Taken||0||0||0||0||0||0||Jogging||30||0||0||0||0||Calisthenics||0||0||7.5||OK||0||Private||0||Private||None||None||None||None||0||No||Private||Very Low||No|
Fellow One Research Participant Nikola Bejat Bio Summary – Body Type Two (BT2)
I have studied The Four Body Types and it is my understanding that I am a Body Type Two (BT2). Obesity has never been a problem in my life; I have never experienced obesity. As mentioned, obesity has never been a problem in my life. I was at my heaviest weight when I reached 199 pounds at age 23. The most weight I ever lost was 6 pounds when I was 23. I have been successful at keeping all that weight off to date. I gained back 0 of those pounds in a span of 0 month(s).
I have not experienced the obesity weight gain & loss management roller coaster ride, it has not been severe. If/when I put fat weight on my body, it is most likely that I will put the fat weight on in relation to: upper leg/front thighs, upper leg/inner thighs, upper leg/back thighs, upper leg/outer thighs, buttocks, lower midriff/waist/hips, lower back, lower side trunk/love handles, as accurately as I can figure. Like I said, I have not dealt with obesity in my life and I'm not sure of the effects of diet, exercise, lifestyle, or genetics/DNA. On average, obesity is very uncommon in my family.
Upon careful examination of my spine, vertebra(e) (posture), and muscle/muscle mass, I am confident that the following vertebra(e) in my body are underdeveloped if not undeveloped: thoracic 9, lumbar 3, lumbar 4, lumbar 5, as best I can surmise. I am confident I am a Body Type Two (BT2) because I have between (1) and eight (8) vertebrae undeveloped. I am quite sure my body does not look identical to a Body Type One (BT1) with all muscles developed & defined. My body has not always had the fully developed BT1 classic arch, dimples, vertebrae (posture), and muscle mass. I am certain I do not have the fully developed BT1 classic arch and dimples, which strengthens my belief I'm not a BT1.
|Fellow One Research Identifies this ‘The Four Body Types’ Research Participant’s Body Type as a:|
|Basic Research Participant Self-Determined (SD) Health Score (5 is Very Healthy, 1 is Very Unhealthy)|
|Basic Fellow One Research Calculated (FORC) Health Score (5 is Very Healthy, 1 is Very Unhealthy)**|
What Does My Body Type Two (BT2) Mean?
Life is all about balance. Unbalance allows a human being to truly understand balance by recognizing, honestly, what their unbalances truly are. All be it some more than others, all human beings are unbalanced physically, mentally, emotionally, and spiritually, at least to some extent. But most human beings are very unbalanced and unhealthy. The more unbalanced the body type (BT4 is the most unbalanced body type), including metabolism, the more physical work the specific individual person has to do to bring their human body into a state of true physical balance (BT1).
Body Type One (BT1): Physically balanced (Anatomy Standard).
|*Fully developed vertebrae, spinal extension (posture), and muscle.|
*33 out of 33 Vertebrae Developed and Extended, relative to the 24 Moveable & Two Fixed Bones (0 Vertebrae Undeveloped/Underdeveloped)
*Very Low to Low probabilities of experiencing obesity in the short and long-terms.
*High tendencies to be symmetrical and attractive.
*Mental (mind), emotional (energy in motion), and spiritual (soul/soul energy/star power/IT Factor) balance matters equally as much as physical (body/genetics/DNA) balance.
Body Type Two (BT2): Less Physically Balanced.
|*Mostly developed vertebrae, spinal extension (posture), and muscle.|
*32 to 22 out of 33 Vertebrae Developed and Extended, relative to the 24 Moveable & Two Fixed Bones (1-8 Vertebrae Undeveloped/Underdeveloped)
*Low to Medium probabilities of experiencing obesity in the short and long-terms.
*Moderate tendencies to be symmetrical and attractive.
*Mental (mind), emotional (energy in motion), and spiritual (soul/soul energy/star power/IT Factor) balance matters equally as much if not more (to make up for physical unbalances) while the BT2 person is achieving to physical (body/genes/DNA) balance.
Body Type Three (BT3): More Physically Unbalanced.
|*Moderate to mostly undeveloped vertebrae, spinal extension (posture), and muscle.|
*21 to 11 out of 33 Vertebrae Developed and Extended, relative to the 24 Moveable & Two Fixed Bones (9-17 Vertebrae Undeveloped/Underdeveloped)
*Medium to High probabilities of experiencing obesity in the short and long-terms.
*Moderate tendencies to be asymmetrical and unattractive.
*Mental (mind), emotional (energy in motion), and spiritual (soul/soul energy/star power/IT Factor) balance matters even more (to make up for physical unbalances) while the BT3 person is achieving to physical (body/genetics/DNA) balance.
Body Type Four (BT4): Mostly to Fully Physically Unbalanced.
|*Mostly to completely undeveloped vertebrae, spinal extension (posture), and muscle.|
*10 to 0 out of 33 Vertebrae Developed and Extended, relative to the 24 Moveable & Two Fixed Bones (18-26 Vertebrae Undeveloped/Underdeveloped)
*High to Very High probabilities of experiencing obesity in the short and long-terms.
*High tendencies to be asymmetrical and unattractive.
*Mental (mind), emotional (energy in motion), and spiritual (soul/soul energy/star power/IT Factor) balance matters even that much more (to make up for physical unbalances) while the BT4 person is achieving to physical (body/genes/DNA) balance.
More Fellow One Research Participant Data – Nikola Bejat & Skinny Fat, Back Pain, Diet, Exercise, Lifestyle
Skinny Fat & Back Pain
Skinny fat has not ever been a serious problem in my life. I never experienced the skinny fat phenomenon in the past and/but I am not experiencing the skinny fat phenomenon in my life at present. After reviewing my body, I am experiencing and/or have experienced skinny fat including thin fat, cellulite, crepey skin, loose/saggy skin, and/or normal weight obesity, in general, relative to: nowhere as far as I can tell.
On average, I experience back aches and pain. I feel back aches and pains in my body in relation to: cervical 4, cervical 5, thoracic 6, thoracic 7, thoracic 8, thoracic 9, thoracic 10, lumbar 3, lumbar 4, lumbar 5 and it is directly relative to my Body Type Two (BT2).
Diet (Food & Drink/Hydration)
|Basic Self-Determined Research Participant Diet Score (5 is Very Healthy, 1 is Very Unhealthy)|
|Basic Calculated Fellow One Research Participant Diet Score (5 is Very Healthy, 1 is Very Unhealthy)**|
I believe my daily diet is healthy overall. I would say my diet is evenly mixed omnivore. I eat 4 meals per day and they are all nutritionally balanced. I eat a fair mix of whole organic and regular food. I drink alcohol once to a few times per month following the recommended 1 glass/day women/2 per day men. I drink the equivalent of 6-8, 8 ounce glasses of clean water daily and am hydrated.
Cardio & Resistance (Weight Lifting, Calisthenics (Body Weight), Isometrics/Gravity) Exercise Training
|Basic Self-Determined Research Participant Exercise Score (5 is Very Healthy, 1 is Very Unhealthy)|
|Basic Calculated Fellow One Research Participant Exercise Score (5 is Very Healthy, 1 is Very Unhealthy)**|
In my opinion, my weekly cardio exercise training routine is healthy. I do cardio exercise 2x per week. My training is 45 minutes per day. I like the following types of cardio activities: walking, jogging, running, hiking, sports, and the like.
My belief is that my weekly resistance exercise training routine is healthy. I do resistance training 90 minutes per day; 4x per week. I enjoy the following kinds of resistance exercise training activities: weightlifting/weight-training as it stands now.
My daily work/job/career is moderately strenuous/active, I walk/move and/or lift objects semi-regularly.
Lifestyle (Career, Relationships, Travel, Hobbies, Sleep, etc.)
|Basic Self-Determined Research Participant Lifestyle Score (5 is Very Healthy, 1 is Very Unhealthy)|
|Basic Calculated Fellow One Research Participant Lifestyle Score (5 is Very Healthy, 1 is Very Unhealthy)**|
I think my lifestyle overall is healthy. I get 7.5 to 9.0 hours of sleep per day/night on average. My daily/nightly sleep, on average, is quality and I awake each morning mostly refreshed. I find I am happiest when I partake in the following lifestyle activities: career/job/work, family relationships, intimate/romantic relationship(s), platonic relationships-friendships, hobbies, and such.
No, my doctor(s) has never diagnosed me with a hormone imbalance that negatively affected my weight. I am not currently dealing with a doctor-diagnosed hormone imbalance that negatively affects my weight.
If my diet, exercise, and lifestyle were all very healthy my body would look 100% identical to a Body Type One (BT1) with all muscles/muscle mass properly developed. My genetics/DNA are the indirect reason for my body type shape; diet, exercise, and lifestyle are the main reason. Yes, the soul is real and plays at least an indirect part in human health.
**Elite Athletes and the Like May Skew Results
Fellow One Research Participant, The Four Body Types’ Free Body Type Shape Quiz Calculator – One Question I Would Like Answered:
How Can I Change/Alter My Body Type & Shape?