My Life & Body Transformation: Tuesday 6/5

Tuesday, June 5, 2012

Tuesday 6/5 - Tempo Run & Nutrition

Cardio:

Ran 4 miles in 32:16, 8:04/mile pace. Mile splits were (9:10, 7:43, 8:02, 7:20).

I was psyched about this run! Best run of the year...by FAR. That first mile is uphill the whole way so that mile was slower, but then just kinda rolled from there. Back in my running days, this would have been an easy day. Today it was a hard tempo run, but felt good and I needed something up-tempo before the race this Saturday evening. Hope I didn't leave my race on the road today though.

Nutrition: Today was scheduled to be a relatively low carb day. The plan is to cycle moderate carbs (about 150-175) on workout days and lower carbs (~75) on cardio days while maintaining relatively high protein (170-200) and low fat.
A note before the details - I highly recommend anyone reading this who is at all interested in how many macros and calories you are putting into your body to actually track everything you eat for a couple of days. It's enlightening. I learned that I'm getting a lot more protein than I thought. When tracking my protein before, I really only tracked the "protein". Meaning, protein shakes, chicken, tuna, eggs, etc. I wasn't counting the protein from "carbs", assuming it was miniscule. They are small amounts, but when you eat a couple of large salads a day, oatmeal, etc., it adds up to a decent amount...an amount I was neglecting to account for. I'll continue to track the details for a few more days until I get a better handle on being able to estimate amounts, just as I did for protein portions. Then I'll better be able to include protein from veggies/carbs. I certainly won't track to this detail for too long because, quite frankly, it's tedious and bordering on obsessive/compulsive.
Anyway, here's the particulars for today:

Time	Item	Size	Prot	Carb	Fat	Cal
7:45AM	Whey Shake	1 scoop	30	4	1	140
7:45AM	Creatine	5g
10AM	Oatmeal	1/4cup	2.5	14	1.5	75
10AM	Egg Whites	4	14.4	0.8	0	68
10AM	Whole Egg	1	6.3	0.6	5.3	78
10AM	Spinach/Mushroom	3oz	2.4	3	0	21
2PM	Chicken	5	37.5	0	5	235
2PM	Salad	18oz	14.4	18	0	126
6:30PM	Jerky	1oz	14	5	1	85
8PM	Chicken	5.2oz	40	0	5	244
8PM	Salad	18oz	14.4	18	0	126
10:45PM	Cottage Cheese	1/2 Cup	14	5	1	90
All Day	Almonds	.5oz	3	3	7.5	80

TOTALS:		Grams	192.9	71	27	1,368
		Calories	772	286	246	1,303
		Percent	59%	22%	19%

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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.