My Life & Body Transformation: Tue 6/17

Tuesday, June 17, 2014

Tue 6/17 - Lower

Mon 6/16 - Rest
I weighed 176.6 after weekend refeed. Good nutrition day today. Decided to cut again this week, but probably not as hard as the last couple weeks.

		Prot	Carb	Fat	Cal
TOTALS:	Grams	214	105	16	1,415
	Calories	855	419	141	1,415
	Percent	60%	30%	10%	`

Tue 6/17 - Lower

Workout: (Work Gym)

(185#Squat)4x8

(205#RDL)3x12

(50#LegExt)2x10

(70#LegCurl)2x10

(Crunch)15/15,12/12,10/10,10/10

(70#BBCurl)3x12

(38#RopePushDn)3x15

(38#FacePull)2x12

42 mins + 5 w/u = 47 mins

Another lower WO at the work gym. Not a lot of volume, but the perfect WO to fit in over lunch. Added a 4th set of squats today and increased the load on RDL's. Did 4 sets of squats in under 8 minutes, so short rests. Got tough by 4th set. Hammered the abs today w/8 sets, supersetting with quad extensions and hamstring curls. Then finished up with a little arm work because I don't get a lot of direct arm WO on upper days.

Nutrition:

I weighed 174.8 this morning. I didn't let the refeed get crazy this weekend, so I'm back down fairly quickly. Feeling good. Really liking this routine of the last month or two of weekly refeeds on weekend while still continually getting leaner.

		Prot	Carb	Fat	Cal
TOTALS:	Grams	229	209	21	1,939
	Calories	916	837	191	1,944
	Percent	47%	43%	10%	`

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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.