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Fitness Goals for 2021

To keep it simple, for the next 90 days, I am going to refine my diet, cut out some bad food and possibly cut out caffeine though that will be difficult because one of my only connections to in-person meetings is at the Starbucks. Seeing people in person is a must for me to stay connected to my community. Unfortunately, going to the gym while this pandemic is going on is just a bit unreasonable. Gym equipment is kinda’ disgusting, even if it is sanitized on a regular basis.

Current weight – approximately 210 @ 6’1″

Goal weight – 200

I want to cut at least 10 lbs of fat but gain as much muscle as possible. Ideally, I would like to lose 15 lbs of fat and gain 5 lbs of muscle. The downside of losing fat is that I could lose the subcutaneous fat that helps to keep my skin looking younger. I’ve already started to notice that the wrinkles around my eyes are more noticeable since I lost about 10 lbs.

Realistically, I think 200 is a good weight. If I lose too much weight without focusing on muscle I won’t look good though. I need to gain muscle in my shoulders and arms. Some muscle in my stomach would be good also but not too much because that might cause my stomach to look bigger. I have an arch in my back so wearing suits, even when thin, often makes me look like I have a large stomach.

I have a revised diet sheet with foods that I could eat to lose weight safely. A big item is sugar. Removing that from my diet will surely cause some weight loss. I do find that my brain acts differently based on the foods I eat. So, I’ll try to keep track of my memory, energy, sleep and overall mood during the next 90 days.

Food List – Google Sheets Screenshot

I need to find a good basic memory test.

One challenge in losing weight is I’ve found it is sometimes helpful to eat something if I wake up in the middle of the night and can’t go to sleep. Maybe I will switch to drinking large amounts of water. I have been drinking soy or almond milk but too much of that surely is not going to help with weight loss.

This might be the minimum workout, 4 days per week.

10 sit ups20 sit ups20 sit ups30 sit ups
5 push ups15 push ups15 push ups25 push ups
20 squats10 squats15 squats20 squats
15 lunges25 lunges25 lunges15 lunges
35 jumping jacks10 jumping jacks50 jumping jacks35 jumping jacks
15 sec plank30 sec plank40 sec plank15 sec plank
25 crunches25 crunches25 crunches25 crunches
25 sec wall sit25 sec wall sit25 sec wall sit25 sec wall sit
10 but kicks10 butt kicks10 butt kicks10 butt kicks
Minimum workout – 4 days per week.

One thing I don’t want to do is eat up all of my energy by working out and not have enough energy to do actual work. The main goal here is to be healthier, stronger and more energetic.

I too often see people who spend a lot of time in the gym but don’t look healthy or have a major health event like death. 🙁 Not good. Lets try to avoid that.

Right now, my home equipment consists of an elliptical, treadmill, weight bench and a home gym system that is electric and not functioning currently. I think that gym equipment is nice but not always necessary. I’m definitely not going to build too much muscle without equipment but my thought behind that is building muscle using equipment will just lead that that muscle turning to fat when use of the equipment stops.

It is best to use boy weight for resistance as much as possible. Push-ups and pull-ups as examples.


Lets get it done.

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