My Life & Body Transformation: Tue 6/26

Tuesday, June 26, 2012

Tue 6/26 - Cardio & Core

Cardio:

Ran 5 miles in 46:53 (10:18, 9:25, 9:08, 9:17, 8:41), 9:22 pace, c/d 13 mins. Decent run, but legs still feeling sluggish and no idea why.

Core:
It was a beautiful morning so I took my mat out on the deck and did about 30 minutes of stretching and core work. Awesome! Some really good core work. Should do this more often, but I think my cute young neighbor now thinks I'm nuts.

Plank 2-min

Calf stretch

Plank 2-min

Hamstring stretch

Plank 3-min

Quad stretch

Side Plank 1-min each side
Side Plank 1-min each side
Side Plank 1-min each side
Plank 2-min
Bridge 2-min

Glute stretch. Could have laid there on my back all morning soaking up the sun.

Cardio:

Walked 44 mins. It was such I nice evening I decided to get out for some exercise at around 8:30. Also, tomorrow morning I have to meet with my boss first thing in the morning and a lot of stuff going on at work so I won't be able to get in a walk or run tomorrow morning.

Nutrition:
Really low carb day - right about on target. Low fat too. Not sure if protein and fat should have been a little higher to up the calories just a bit.

Tue	Time	Item	Size	Prot	Carb	Fat	Cal
6/26/2012	6:30AM	Whey Shake	1 scoop	30	4	1	140
	7:30AM Ran 5 miles
	10:30AM	Egg Whites	5 eggs	18	1	0	85
	10:30AM	Whole Egg	1 egg	6	1	5	78
	10:30AM	Spinach	3oz	2	3	0	21
	2:30PM	Salad	7oz	4	9	0	50
	2:30PM	Chicken	5oz	38	0	5	205
	7:15PM	Brown Rice	2oz	1	13	1	63
	7:15PM	Tuna	1 Can (7oz)	50	0	2	231
	7:15PM	Broccoli/Snap Peas	4oz	3	8	0	40
	10:45PM	Casein Shake	1 scoop	25	11	1.5	160
	All Day	Almonds	.5oz	3	3	7.5	80

	TOTALS:		Grams	180	53	23	1,153
			Calories	720.2	213	205	1,138
			Percent	63%	19%	18%	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.