My Life & Body Transformation: Tue 7/24

Tuesday, July 24, 2012

Tue 7/24 - Cardio

This adventure started exactly 1 year ago today. Here's something I posted on FB today.

A year ago I made a decision. That decision led to a positive change, which, in turn led to more decisions and more change. Little by little - small decisions, small changes. Things didn't happen overnight and there were setbacks and mistakes, but the cumulative effect was positive and significant.

Make a change today. Keep a positive attitude. Life is short and precious and there are no promises for tomorrow. Life is what we make it. Today, life is good and I feel blessed.

Cardio:

1 mile w/u walk
8 X 2 min hill repeats (2 min up, ~3min walk down)
1.75 mile c/d run
20 min c/d walk
91 mins total

Interesting cardio WO. I liked it a lot as a change of pace. Knees hurting, so I didn't want to fun 5-7 miles, but wanted a decent cardio WO. This did the job. Should have run for 20+ mins after the hills, but this was good. Will do something like this again soon. Need to see a doc about knees and feet before they get out of control.

Nutrition:
Good low carb day today with narrow feed window. I wonder if I'm getting enough fat. I don't know if you can really have too little fat in the diet, but I've been in the teens for % of total calories for a while. Need to research that. I could cut some protein and carbs and add some fat and keep total cals about the same if research proves that macro split better. Dunno...

Tue	Time	Item	Size	Prot	Carb	Fat	Cal
7/24/2012	6:30AM	Fast
	7:30AM	BCAA	10g
	10AM	Walk 1, 8Xhill, ran 1.5, walk 1. 91 mins
	1:30PM	Whey Shake	1 scoop	30	4	1	140
	1:30PM	Creatine	5g
	1:30PM	Chicken	7oz	49	0	1.8	210
	1:30PM	Salad	12oz	7	16	0	86
	3PM	Carrots	2oz	1	5	0	24
	5PM	Tuna (7oz can)	5.5oz	44	0	2	193
	7PM	Lite Mayo	1tbs	0	1	4	35
	7PM	Tuna (7oz can)	5.5oz	44	0	2	193
	7PM	Casein Shake	1 scoop	24	3	1	130
	11PM	BCAA	5g
	All Day	Almonds	1oz	6	6	15	165

		TOTALS:	Grams	204	35	26	1,175
			Calories	816.5	141	230	1,188
			Percent	69%	12%	19%	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.