My Life & Body Transformation: Thu 7/12

Thursday, July 12, 2012

Thu 7/12 - Cardio

Walked for 60 mins at work. Walked outside and did last 15-20 mins on treadmill inside at 9.5% incline 3.5 speed.

Decided to give my knee another day rest, so I didn't run today and just took stuff to work to walk at lunch at end of fast.

Nutrition:
Low carb day. Feeding window from 2PM-9:30PM.

7/12/2012	6:30AM	Fast
	7:30AM	BCAA	5g
	Noon	Walked for 60 mins
	2PM	Creatine	5g
	2PM	Whey Shake	1 scoop	30	4	1	140
	2PM	Tuna (Large Can)	9oz	72	0	2.7	315
	2PM	Broccoli/Snap Peas	5oz	4	10	0	50
	3:30PM	Jerky	1vension	6	2	0	35
	4:45PM	Chobani Yogurt	6oz	18	7	0	100
	4:45PM	Casein Shake	1 scoop	24	3	1	130
	7PM	Chicken	5oz	38	0	5	205
	7PM	Salad	12oz	7	16	0	86
	7PM	Cottage Cheese	1/2cup	14	5	1	90
	7PM	Carrots	2oz	1	5	0	24
	9:30PM	Casein Shake	1 scoop	24	3	1	130
	All Day	Almonds	.5oz	6	6	15	165

		TOTALS:	Grams	242	61	27	1,470
			Calories	968.5	245	240	1,454
			Percent	67%	17%	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.