My Life & Body Transformation: Fri 1/4

Friday, January 4, 2013

Fri 1/4 - Cardio

I walked for 42 minutes at 2PM. I ate my first meal at 3PM.

Good nutrition day. Calories were higher than Wed because I kept protein pretty high (1.3grams/lb body weight).

Fri	Time	Item	Size	Prot	Carb	Fat	Cal	Weight
1/4/2013	8AM	BCAA	10g					182.2
	3PM	Creatine	5g
	3PM	Whey Shake W1	1 scoop	30	4	1	140
	3PM	Canned Chicken	1 Can (7oz)	46	0	4	210
	3PM	Brussel Sprouts	5oz	4	10	0	50
	3PM	Jerky (Walmart)	1oz	14	3	1	80
	5PM	Chobani Yogurt	6oz	18	7	0	100
	5PM	Jerky	2oz	28	6	2	160
	7PM	Chicken	5oz	35	0	1	150
	7PM	Cottage Cheese	2.5servings	35	13	3	225
	7PM	Carrots	4oz	1	11	0	48
	10PM	Casein Protein (GNC)	1 scoop	25	11	2	160
	All Day	EFA's	10caps	0	0	10	90
	All Day	Almonds	1/2 oz	3	3	8	93
				Prot	Carb	Fat	Cal
		TOTALS:	Grams	238	67	30	1,506
			Calories	953	269	272	1,494
			Percent	64%	18%	18%	`

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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.