My Life & Body Transformation: Tue 8/21

Tuesday, August 21, 2012

Tue 8/21 - Cardio

Cardio:

7:30AM - Walked 31 mins before work - ran 6 mins to get HR up a bit, then walked.
11AM - Ran 20 mins, then finished with 30 mins walking on treadmill at 11% incline.
Did Myo-reps Captain Chair for core 15/+5,5,5,5,5,4,4. Should have done lying leg raises.

Run at lunch sucked. Calves felt like knots. Feet hurt - felt like they were on fire. Don't know what's going on. Feet were "on fire" all day. Had to take my shoes off at work.

Nutrition:
Weight on Sunday night was 191.2, Monday morning 186.0, this morning 176.2. I was under 1,000 cals today with 34g carbs. Determined to get weight back down quickly. I'm back to Intermittent Fasting (IF). Monday and today were 7-hour eating windows (2-9PM), with workout/cardio at end of fasting period.

Tue	Time	Item	Size	Prot	Carb	Fat	Cal
8/21/2012	7AM	BCAA	10g
	7:30AM	31 min walk
	11AM	50 min (20 run, 30 walk)
	2PM	Creatine	5g
	2PM	Whey Shake W1	1 scoop	30	4	1	140
	2:15PM	Chicken	8oz	56	0	2	240
	2:15PM	Salad	8oz	4	11	0	57
	4PM	Chobani Yogurt	6oz	18	7	0	100
	7PM	Tuna (7oz can)	5.5oz	44	0	2	193
	7PM	Yellow Squash	7oz	2	6	0	35
	9PM	Casein Shake C2	1 scoop	24	3	1	130
	All Day	Almonds	.5oz	3	3	8	83

		TOTALS:	Grams	181	34	13	977
			Calories	726	136	118	980
			Percent	74%	14%	12%	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.