My Life & Body Transformation: Thu 8/23

Thursday, August 23, 2012

Thu 8/23 - Cardio

I weighed 170.4 this morning. That's less than when I left for PA.

Cardio:

Ran 20 mins in 2 bouts and walked the rest for total of 1:11. Feet/calves still killing me. No idea why. I haven't been running much the last week or so. Puzzling. I've been rolling tennis balls under my feet and that seems to be helping a little. I've got to get rid of this pain. Stretched calves real well afterward.

Nutrition:
Another low cal/carb day. I actually went out to lunch yesterday and today with friends. Both restaurants were fine with just putting a plain chicken breast on the grill for me with no sauce and steamed veggies today, salad with no dressing yesterday. I just used a drizzle of balsamic vinegar on the salad. It's really not THAT difficult to eat out healthy (even if your friends do give you an odd look or two). Today's portion lunch portions were small so when I got back to the office I got a salad and some grilled chicken from the cafeteria and ate again. Protein probably should have been higher today, but should be fine with BCAA's this morning and I'll probably have another 10g before bed.

This week hasn't been too bad until this evening. I was hungry and carbs, the cereal in the cupboard specifically, were calling me. Some doses of caffeine helped that. Hopefully that won't affect my sleep tonight.

Plan is to fast through my workout tomorrow and then eat some carbs and have a small refeed. Then closer to maintenance calories Saturday and possibly Sunday, then see where I am Monday morning. From there I'll either keep the cut like this week (which I wouldn't look forward to) or more likely go back to carb cycling on WO days.

Thu	Time	Item	Size	Prot	Carb	Fat	Cal
8/23/2012	7AM	BCAA	10g
	7:30AM	71 min (20 run, 51 walk)
	10AM	BLOX BCAA	10g
	Noon	Chicken (Jacksons)	5oz	35	0	1	150
	Noon	Asparagus	2oz	1	2	0	12
	1:30PM	Salad	10oz	5	13	0	71
	1:30PM	Egg White	2 Whites	7	0	0	34
	1:30PM	Chicken (Salad bar)	2.5oz	18	0	1	75
	3:30PM	Chicken (Salad bar)	2.5oz	18	0	1	75
	6PM	Tuna (7oz can)	5.5oz	44	0	2	193
	6PM	Yellow Squash	10oz	3	9	0	50
	6PM	Chicken	3oz	21	0	1	90
	TBD	Casein Shake C2	1 scoop	24	3	1	130
	All Day	Almonds	.5oz	3	3	8	83

		TOTALS:	Grams	179	31	13	962
			Calories	715	124	121	959
			Percent	75%	13%	13%	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.