My Life & Body Transformation: Tue 6/19

Tuesday, June 19, 2012

Tue 6/19 - Cardio

Cardio:

Ran 5 miles in 44:59 (9:48, 8:38, 9:09, 8:53, 8:23), 9:00 pace, c/d 10. Decent run. Knees barking at me a little bit. Was going to go for a walk in the evening, but I decided to give my knees a break. Writing this at 8:30, I might get out for a short stroll.

Nutrition:
It was supposed to be a low carb day. It turned into a moderate carb day. We had a baby shower for my boss at work. I ate lunch (chicken and salad) for lunch at a little after Noon. Then got to the baby shower at 1PM and heard the "Are you going to eat anything Kip? You must not eat anything" comments. I wanted to explain that I eat a lot, but grabbed a plate and just ate again. It was good spicy Indian biryani, but I didn't go overboard. Man was I full all afternoon...and gassy. Whoa! Sorry to anyone caught in the crossfire.

Tue	Time	Item	Size	Prot	Carb	Fat	Cal
6/19/2012	7:15AM	Whey Shake	1 scoop	30	4	1	140
	8:15 Ran 5 miles
	9:20AM	Oatmeal	1/4cup	3	14	1.5	75
	9:20AM	Smoked Salmon	1oz	13	0	2.5	70
	12:15PM	Chicken	7oz	52.5	0	7	287
	12:15PM	Salad	7oz	3.8	9.3	0	50
	1:30PM	Chicken	3oz	22.5	0	3	123
	1:30PM	Basmati Rice	1/4cup	4	38	0	170
	1:30PM	Watermelon	1cup	1	11	0.2	46
	1:30PM	Canteloupe	1cup	1.3	13	0.3	53
	1:30PM	Cake	4oz	4	36	8	240
	7:30PM	Chicken	5oz	37.5	0	5	205
	7:30PM	Salad	4oz	2.2	5.3	0.0	28.6
	11:00PM	Casein Shake	1 scoop	25	11	1.5	160
	All Day	Almonds	1/2 oz	3	3	8	85

	TOTALS:		Grams	203	145	38	1,733
			Calories	811.1	578	342	1,732
			Percent	47%	33%	20%	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.