My Life & Body Transformation: Sun 7/15

Sunday, July 15, 2012

Sun 7/15 - Cardio & Week Recap

Cardio:

Ran 24 mins, walked 22. Ran fairly hard. It was hot! WO at 1:30PM while fasted. Left knee really gimpy at the beginning of the run, but felt better and really pushed it last 2/3 of the run.

Week Ending 7/15/12:
Good week. 2 runs, 3WO's, 2 doubles. Left knee was bothering me after a big week running and walking last week, so toned it down on the cardio this week. All three workouts were excellent! Intermittent fasting didn't sap energy for WO's at all. Fasted 16+ hours each day. Worked out fasted for all 3 WO's and walked/ran fasted every day. Instead of walking in the morning as usual, I walked toward the end of my fast. Ended the week at 168.4#s. After my run today I was 164.8#s and below 170#'s until after evening meal.

This coming week is scheduled to be 2 back/shoulder/bi days and 1 chest/tri day, but I'm thinking about reversing that and doing same week as last week. I could still feel Friday's WO in my chest tri's today though, so I'll decide my weekly split tomorrow before I hit the gym.

Nutrition:
Another low carb day. Broke fast at 3:30PM and at last meal at 9:15PM. Tomorrow will be higher carbs after WO.

Sun	Time	Item	Size	Prot	Carb	Fat	Cal
7/15/2012	6:30AM	Fast
	1PM	Walked for 67 mins
	3:30PM	Creatine	5g
	3:30PM	Whey Shake	1 scoop	25	3	3	140
	3:30PM	Tuna (7oz can)	5.5oz	44	0	2	193
	3:30PM	Broccoli/Snap Peas	5oz	4	10	0	50
	3:30PM	Brown Rice	2oz	1	13	1	63
	8:45PM	Tuna (7oz can)	5.5oz	44	0	2	193
	8:45PM	Brown Rice	1oz	1	7	0	31
	8:45PM	Broccoli/Beans	4oz	3	8	0	40
	8:45PM	Carrots	2oz	0.6	5	0	24
	9:15PM	Jerky	1oz	14	3	1	80
	9:15PM	Cottage Cheese	1/2cup	14	5	1	90
	9:15PM	Casein Shake	1 scoop	24	3	1	130
	All Day	Almonds	.5oz	3	3	8	83

		TOTALS:	Grams	177	60	18	1,115
			Calories	707.1	241	158	1,106
			Percent	64%	22%	14%	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.