My Life & Body Transformation: Saturday 5/19

Saturday, May 19, 2012

Saturday 5/19 - Cardio

Cardio:

Ran 4 miles in 36:15 (9:56, 8:59, 9:21, 7:58), c/d 17. Total: 53:20. (Mile splits courtesy of my Garmin 210 I found while unpacking a few things last night.)
Hike/walk at Balls bluff park - 45-60mins.

Run felt harder than it should have. I'm sure no carbs for 2 days had something to do with it. Should be in Ketosis by now. Just like my old 4 mile loop in Centreville, the first mile is all gradual uphill. Tough way to start a run, but makes for a nice way to end it! Last mile felt more like 7:40-7:45 so I was surprised it was an 8min mile. The upcoming race goal keeps getting adjusted the wrong way. Goal is just to keep running 4 milers, throw in maybe 2 longer runs of 6-8 and hope that eating some carbs will help in a couple weeks.

Beautiful morning. Sunny and cool with a nice breeze. The boys and I are heading over to Balls Bluff Park to walk around (Elena is in Hampton for a gymnastics meet). They have some paths there and I believe one of them leads to the Potomac River so we are going to do some exploring.

Protein:
630AM Whey shake & creatine 30g
7:30 Run
9AM 4oz. chicken 30g
10AM cottage cheese 10g
11AM Walk/hike @Balls bluff
12:15PM Jerky 25g
1:45 Salad w/ tuna 25g
5:15 Caseine shake 25g
6:45 Chicken & salad (Ruby's) 35g
10:45 Caseine shake 25g
Total: 205g

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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.