My Life & Body Transformation: Sat & Sun 9/29 & 9/30

Sunday, September 30, 2012

Sat & Sun 9/29 & 9/30 - Cardio & Week Recap

Sat:

50 min walk in the morning before taking kids to the VT vs. Cincinnati game. Great time at the game and met up with some great old friends (Stacey and Dave, Tav, Kristen, & others).
Weighed 175.0 after big meal Friday night.

Sun:

33 min walk in the afternoon. Nice day and just wanted to get out and stretch the legs. They are still sore from my TUESDAY leg WO!
Weighed 177.8 after eating a lot Saturday.
Sunday nutrition was clean through 3PM and then got dirty. Going to be heavy tomorrow AM.

Week ending 9/30
4WO's, 6 walks, 0 runs. One triple and a double. Workouts were really good this week. I worked out at the large Sprint gym one day, one day at Fitness first. I did legs for the first time in a LONG time and am still feeling it. I'll be doing legs from here on out. I'll probably start with 1-2 times a week until they get used to it and then I'm switching to a full body WO (which I'll detail in another post). I'll ease into the full body WO's too starting with 3/week and ramping up to 5/week for six weeks at which time I'll take a break.

So, goal right now is to cut for 2 more weeks while getting into full body WO mode, then start ramping up WO volume and frequency as well as eating a calorie surplus (bulk) before taking a break around the end of November.

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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.