My Life & Body Transformation: Thu 8/9

Thursday, August 9, 2012

Thu 8/9 - Cardio

Cardio:

Ran ~5 miles in 49 mins, c/d 15 min walk, total 1:04. Felt OK, but left knee bothered me. I need to be better about PT stretching.

Nutrition:
Low carb day turned into a moderate carb day. I decided to get some extra carbs in this evening in hopes for some more energy for tomorrow's workout. Still fairly decent nutrition day.

Thu	Time	Item	Size	Prot	Carb	Fat	Cal
8/9/2012	7AM	BCAA	10g
	8:30AM	Ran ~5 miles in 49, c/d 15, 64 Total.
	11AM	BCAA	10g
	2:30PM	Creatine	5g
	2:30PM	Whey Shake W1	1 scoop	30	4	1	140
	2:30PM	Tuna (7oz can)	5.5oz	44	0	2	193
	2:30PM	Zuchini	7oz	2	6	0	35
	3:45PM	Chicken	6oz	42	0	2	180
	7:15PM	Salad	12oz	7	16	0	86
	7:15PM	Chicken	6oz	42	0	2	180
	7:15PM	Carrots	2oz	1	5	0	24
	8PM	Cottage Cheese (FF)	1/2 Cup	11	8	0	80
	8PM	Blue Tortilla Chips	10Chips	1	10	3	75
	9PM	Casein Shake C2	1 scoop	24	3	1	130
	9PM	Fudge Bar	1 bar	2	16	2	80
	9:30PM	Apple	1 med	0	25	0	95
	9:30PM	Cereal w/ Milk	3/4cup	2	27	1	160
	All Day	Almonds	1oz	6	6	15	165

		TOTALS:	Grams	213	127	27	1,622
			Calories	852.9	507	244	1,604
			Percent	53%	32%	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.