My Life & Body Transformation: Thu 7/5

Thursday, July 5, 2012

Thu 7/5 - Cardio & Core

Cardio:

Ran 6 in 57:17 (splits???), 9:33 pace, c/d 12. REALLY HOT by the time I finished my run after 9:30!
Walked 52mins after dinner with Mom. Knees bothering me this evening.

Core:

Stretching (calves/hams/quads)
Planks

(2-min planks)3
(1-min side planks - each side)3
(2:30-min plank)

Nutrition:
After a "re-feed" at 4th of July picnic yesterday, I kept it clean and low carb today. Lots of protein and very little fat (no almonds either). This is the way to get back on track after a splurge.

Thu	Time	Item	Size	Prot	Carb	Fat	Cal
7/5/2012	6:30AM	Fast
	8:30 AM Ran 6 miles
	10:30AM	Creatine	5g
	10:30AM	Casein Shake	1 scoop	24	3	1	130
	2:15PM	Chicken	7oz	49	0	1.8	210
	2:15PM	Snap Peas/Broccoli	6oz	4.2	12	0	60
	2:15PM	Brown Rice	2oz	1.25	13.3	0.5	62.5
	2:45PM	Chobani Yogurt	6oz	18	7	0	100
	2:45PM	Creatine	5g
	2:45PM	Cottage Cheese	1/2cup	14	5	1	90
	2:45PM	Carrots	2oz	0.6	5.4	0	24
	5:30PM	Casein Shake	1 scoop	24	3	1	130
	5:30PM	Creatine	5g
	6:30PM	Salad	7oz	4	9	0	50
	6:30PM	Chicken	5oz	38	0	5	205
	6:30PM	Salmon	2oz	13	0	3	70
	10:30PM	Casein Shake	1 scoop	24	3	1	130
	10:30PM	Creatine	5g
	11PM	Trader Joe's Yogurt	6oz	14	7	0	85
	11PM	Blueberries	1oz	0	4	0	16
	All Day	Almonds	.5oz	0	0	0	0

	TOTALS:		Grams	227	72	14	1,363
			Calories	909.4	288	124	1,321
			Percent	69%	22%	9%	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.