My Life & Body Transformation: Sun 7/1

Sunday, July 1, 2012

Sun 7/1 - Cardio & Week Recap

Cardio:

8AM - Walked 62mins, 3.65 miles (17:45, 16:26, 17:17, 10:33). Nice morning walk, but hot already. Going to be upper 90's again today.
6PM - Walked 37mins. Was a bit antsy and wanted to get outside again after running errands, reading and all around procrastinating all day.

Week Ending 7/1/12:
3 runs, 3 WO's, 3 doubles. Pretty good week. Ended week at 169.0#'s. My lowest weight yet and feel like I'm still growing. Plan seems to be working.

Had a great WO on Mon and decent run on Tue. Didn't have a great WO Wed and struggled on my run on Thu. I just didn't seem to have the normal amount of energy. Bounced back with a great workout on Fri. It was short (45mins) and intense. I also had my longest run in a LONG time of 7.1 miles.

I changed it up this week and (finally) did core work after my runs on Tue and Thu. This allowed me to keep my WO's on Wed and Fri to around 45 minutes of hard work. Just about what I've been wanting to hit. And, YES, my core work was all PLANKS! Did a lot (for me) of plank work and was able to hold 2-3 minute planks for 4 reps, side planks and bridges. I did these out on the deck on an exercise mat after my runs. Great way to cool down. Weather was fantastic earlier in the week and I didn't want to leave the deck. Got brutally hot Friday-Sunday.

Overall I'm pretty happy with the week, even with a mediocre WO on Wed. Still got some decent runs and good work in the weight room. Really happy with the core work and will try to keep doing more of that - 1. because it's good for me, especially the planks, and 2. it keeps my time in the gym to 45-50 minutes of work (not counting w/u & c/d), which is where I want to be.

Nutrition: Really solid week nutrition-wise. Very happy with how that went. Started intermittent fasting on Thursday and have been really happy with that so far. We'll see how I feel after another week of it and go from there. I started loading creatine today after cycling off it for 3 weeks.

Sun	Time	Item	Size	Prot	Carb	Fat	Cal
7/1/2012	6:30AM	FAST
	7:30AM	62 min walk.
	12:45PM	Egg Whites	5 eggs	18	1	0	85
	12:45PM	Whole Egg	1 egg	6	1	5	78
	12:45PM	Mushroom	2oz	2	2	0	12
	12:45PM	Smoked Salmon	3oz	20	0	4	105
	12:45PM	Oatmeal	1/4cup+	4	19	2	110
	12:45PM	Chobani Yogurt	6oz	18	7	0	100
	12:45PM	Creatine	10g
	2PM	Carrots	2oz	0.6	5.4	0	24
	6:30PM	Steak	5oz	43	0	9.5	265
	6:30PM	Snap Peas/Broccoli	6oz	4.2	12	0	60
	6:30PM	Cottage Cheese	1/2cup	14	5	1	90
	6:30PM	Oatmeal	1/4cup	3	14	1.5	75
	7:30PM	Creatine	5g
	10PM	Chobani Yogurt	6oz	18	7	0	100
	10PM	Creatine	5g
	10PM	Chicken	2oz	14	0	0.5	60
	11PM	Apple	1 med	0	25	0	95
	11PM	Casein Shake	1 scoop	25	11	1.5	160
	All Day	Almonds	None	0	0	0	0

	TOTALS:		Grams	189	109	25	1,419
			Calories	758	435	225	1,418
			Percent	53%	31%	16%	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.