My Life & Body Transformation: Thursday 5/10 Cardio

Thursday, May 10, 2012

Thursday 5/10 Cardio

Ran 4.3 miles in 37:05, last mile in 7:44, c/d 14. Decent run. Not sure about 34 mins for 4 miles.
Fastest I've run 4 is 35:30. 35 probably more realistic goal.

Fairly sore in chest and tri's today. That's good, IMO. Before I switched to the current split I'm working I wasn't really getting sore after workouts. After some reading, I believe it was because my muscles weren't getting enough time to full recover/heal between workouts. Now with more time before workouts I think they are healing (and hopefully growing) better and are ready to be broken down again for the next workout. I'm only hitting each body part every 4th day, where before I was doing whole body workouts every other day.

Protein:
6:15AM Whey shake & creatine 30g
7:30AM Run
Ran 4.3 miles in 37:05, last mile in 7:44, c/d 14. Decent run. Not sure about 34 mins for 4 miles.
Fastest I've run 4 is 35:30. 35 probably more realistic goal.
Pretty sore in chest and tri's today. That's good.
8:30AM Oatmeal - 1/4 cup as always. No pb or berries today. 5g
8:45AM Chicken (just a little) & casein. 30g
12oz chicken from salad bar = 85g (yes, I put it in a separate container from my salad and weigh it)
12:15PM Chicken & salad 35g
4:30PM Chicken & salad 35g
7PM Chicken & brusell sprouts 30g
11PM Casein shake 30g
Total: 195

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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.