My Life & Body Transformation: Thu 6/21

Thursday, June 21, 2012

Thu 6/21 - Cardio

Ran 6 miles in 56:15 (10:16, 9:29, 9:07, 9:22, 8:56, 8:58), 9:22 pace, c/d 16. Total 72 mins.

It's going to be ~100 degrees again today. I ran at about 8AM and it was already warming up, but I didn't think it was all that bad. I was anticipating the heat/humidity to be worse and was going to do a 3-4 miler initially. Felt OK, so decided to extend that to 5, then figured might as well do 6 because who knows what's going to happen this weekend. Maybe I won't get a good run in. I have to fix/replace kitchen sink and disposal. That could literally eat up my whole weekend. But I digress...

I was good and soaked by the end of the hour, but that's to be expected in the summer. Decent run. Left knee pretty stiff for first half mile or so, but then seemed OK. Legs a little more dead feeling than I thought they'd be. Not sure why. Glad I got out. Just wrote this after eating a 6-egg omelet and oatmeal with peanut butter. That oatmeal and PB is just amazing. If you haven't tried it, you are missing out.

Nutrition:
Today was pretty much on target. Lower protein than last couple of days, but still plenty I think. Carbs about on target for a "low carb" day. Always kind of shocked when my largest carb intake for a day is a salad.

Thu	Time	Item	Size	Prot	Carb	Fat	Cal
6/21/2012	6:45AM	Whey Shake	1 scoop	30	4	1	140
	8:15 Ran 6 miles
	10AM	Oatmeal	1/4cup	3	14	1.5	75
	10AM	Egg Whites	5 eggs	18	1	0	85
	10AM	Whole Egg	1 egg	6.3	0.6	5.3	78
	10AM	Spinach/Mushroom	4oz	2	4	0	28
	1:30PM	Chicken	6.4oz	44.8	0	1.6	192
	1:30PM	Salad	15oz	8	20	0	107
	7PM	Chicken	5.4oz	38	0	1	162
	7PM	Broccoli/Snap Peas	4oz	3	8	0	40
	7PM	Brown Rice	1oz	1	8	0	36
	10:30PM	Casein Shake	1 scoop	25	11	1.5	160
	All Day	Almonds	1oz	6	6	15	165

	TOTALS:		Grams	185	76.5	27	1,268
			Calories	739.4	306	245	1,291
			Percent	57%	24%	19%	100%

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A little about my journey...

Hi, my name is Kip. On July 24th, 2011 I made a decision to change my life. At the time I weighed 250 pounds, was sedentary, my blood pressure was 170/110 and I was already on a max dose of BP medication to control it. I was well on my way to turning 40 and having a heart attack. This blog is about what I’m currently doing to improve my health and my journey to get my life and health back under control to get to where I am 9 months after starting (Apr 2012) - which is 170 lean pounds, no blood pressure meds and a new outlook on life.

I decided to start this blog for 2 reasons. First, it's a record where I can look back to see what’s working and what isn’t so I can make improvements. Second, a lot of people have asked me what I've done to transform my body, so hopefully it can help someone else glean some helpful information they can incorporate into their lives to make positive impactful changes. So, here it is. Since I'm just starting this blog 9 months in, I'll post a few blogs to recap in more detail where I was and how I got here. Going forward I'll be posting workouts and training/diet/nutrition information I think others can benefit from. I didn’t re-invent the wheel, so I’ll be referencing materials I use along the way. Below there's a picture taken shortly after a body fat test in May 2013.