My Life & Body Transformation: Thu 6/28

Thursday, June 28, 2012

Thu 6/28 - Cardio & Core

Cardio:

Ran 4 miles in 39:34 (10:13, 9:52, 10:05, 9:18), 9:53 pace, 15min c/d.

Legs felt really sluggish and left knee bothered me. Normally the sluggishness goes away after about the first mile. Today it didn't. 9:53 pace is really slow for me and should have been super easy. It wasn't. Left knee loosened up a little, but didn't feel great. Overall not a positive run. I initially wanted to run 5-6, but felt like that would have done more harm than good. On top of mediocre WO yesterday, somethings going on. I've been fighting an upper respiratory thing, but don't think that's it.

Core:
Did core and stretching out on the deck again after my run. Really liking this and hope I can keep up this routine on my cardio/running days.

Plank 2-min

Calf stretch

Plank 2-min

Hamstring stretch

Plank 3-min

Quad stretch

Side Plank 1-min each side
Side Plank 1-min each side
Side Plank 1-min each side
Plank 2-min
Bridge 2-min

Glute stretch. Stayed lying there on the mat for a few minutes just relaxing. Felt great.

Nutrition:
Low carb day. Protein was lower than normal because I decided not to start eating until later in the day today. Cut out the whey shake in the morning and casein shake at night. Want to see if limiting the number of hours during the day I'm eating has any effect. Not sure how much more protein I could fit into the smaller feeding window (or if I need it).

Thu	Time	Item	Size	Prot	Carb	Fat	Cal
6/28/2012	8AM Ran 4 miles
	1:15PM	Egg Whites	5 eggs	18	1	0	85
	1:15PM	Whole Egg	1 egg	6	1	5	78
	1:15PM	Spinach/Mushroom	3oz	2	3	0	21
	1:15PM	Smoked Salmon	2oz	13	0	3	70
	1:15PM	Chobani Yogurt	6oz	18	7	0	100
	4:15PM	Chicken	6.5oz	46	0	2	195
	4:15PM	Brown Rice	2oz	1	13	1	63
	4:15PM	Broccoli/Snap Peas	4oz	3	8	0	40
	9:15PM	Steak Strips	1oz	9	5	1	60
	9:15PM	Chobani Yogurt	6oz	18	7	0	100
	9:15PM	Shrimp	8oz	30	0	0	140
	9:15PM	Carrots/Snap Peas	4oz	1	11	0	48
	All Day	Almonds	.5oz	3	3	7.5	80

	TOTALS:		Grams	168	59	18	1,080
			Calories	673.8	235	161	1,070
			Percent	63%	22%	15%	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.