My Life & Body Transformation: Thursday 6/14

Thursday, June 14, 2012

Thursday 6/14 - Cardio

Cardio:

Ran 6 miles in 55:16 (9:56, 9:02, 9:22, 9:15, 8:51, 8:45), c/d 14. 69 mins total.

Good run on a beautiful cool morning. I was planning on running an easy 4, but was feeling pretty good after the first mile, and the weather was great so I decided to take advantage of it and extended the run. Surprised how good I felt given low carb diet this week. That probably won't hit me until later today and/or tomorrow morning before increasing carbs so good time to get this "longer" run in.

Treated myself to a new pair of shoes yesterday. I've been running in the Asics Gel-1170 which I really like and slowly rotating in a pair of Brooks Ravenna 2's. They are very similar shoes with decent stability designed for mild over-pronators. The new pair I just bought are the Brooks PureCadence. I haven't run in the cadence yet. It's a lighter weight shoe I should probably be careful about putting a lot of miles on right away

Nutrition:
REALLY low carb day today, but feeling good and have had quite a bit to eat. More carbs tomorrow and Saturday. Cut almonds out today to keep fat low too.

Thu	Time	Item	Size	Prot	Carb	Fat	Cal
6/14/2012	6:30AM	Whey Shake	1 scoop	30	4	1	140
	7:30 Ran 6 miles
	9:30AM	Egg Whites	4	14.4	0.8	0	68
	9:30AM	Whole Egg	1 egg	6.3	0.6	5.3	78
	9:30AM	Spinach/Mushroom	4oz	2	4	0	28
	10AM	Chicken	2 oz	15	0	2	82
	1:30PM	Chicken	6 oz	45	0	6	246
	1:30PM	Salad	12 oz	7	16	0	86
	5PM	Chicken	5.2oz	41	0	5	221
	5PM	Broccoli/Snap Peas	5 oz	4	10	0	50
	8:45PM	Chicken	4 oz	30	0	4	164
	8:45PM	Broccoli/Snap Peas	4 oz	3	8	0	40
	11:00PM	Casein Shake	1 scoop	25	11	1.5	160

	TOTALS:		Grams	221	54	25	1,363
			Calories	884.1	217	227	1,328
			Percent	67%	16%	17%	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.