---
title: "Fitness and Health"
date: 2024-04-02T15:00:28-07:00
---

# Fitness and Health

One of my goals for 2024 was to focus on my physical health. This included two sub-goals: a) exercise at the gym 3 times per week and b) weigh under 200lbs at the end of the year. This page is intended to track my progress.

Last Updated {{< param date >}}

## Body Weight

- Weighed on 01/04/2024: 227lbs
- Current Weight: 222lbs

I had a doctor appointment recently and the post-visit summary included obesity as a discussion topic, despite neither me or my doctor never bringing it up. I need to be stricter with my diet, but I want to avoid detailed calorie counting if I can.

## Lifts

- Squats: 115lbs
- Deadlift: 115lbs
- Bench Press: 90lbs
- Barbell Row: 90lbs
- Overhead Press: 65lbs

Currently, squats are my best lift, but I've stopped adding weight for now while I train up my shoulders, which are my weakest lift. Weightlifting is really enjoyable to me, it is a great feeling to become stronger.

## Cardio

God cardio is a struggle. I've been walking on the treadmill before doing my weight lifting. I tried running today but it was rough, it is an area I will focus on improving.

## Dieting Rules

- Chips and similar carb-heavy snack foods are allowed, but in a limited amount and eaten alongside a meal, never eaten alone.
- Dinner is the final food of the day, no snacking afterward
- Fast food (usually Taco Bell) is allowed once per week
- Zero-sugar sodas only
- Prefer zero-sugar beverages in general, but the occasional lemonade or juice is ok
- Avoid caffeine after 3pm

## Focus Areas

- Improving my max weight on overhead press
- Improve cardio, ideally this means improving my mile time to under 10 mins
- Continue with dieting rules