My Life & Body Transformation: Thu 9/20 - Cardio

Thursday, September 20, 2012

Thu 9/20 - Cardio - Yes, I did cardio!

Cardio:
Ran 40 minutes (4.4miles) and walked c/d 10 mins. I started out for a walk this morning and my feet were feeling OK. I figured it was worth a try to run and see how the feet/calves/knees did after some extended time off (I haven't really run in almost 2 weeks and even limited walks). They felt OK. Not great, but OK. My calves weren't cramping up and/or feeling dead like they have been. I guess some actual rest helped. My left knee hurt a little, but not bad. It wasn't a great run, but I'll take it! Gotta be careful not to ramp back up too quickly.

Nutrition:
Another good nutrition day. I weighed 170.0 this morning. On Monday I thought I'd be just below 170 by Thursday. I was pretty close to spot on even though I didn't dip below. I'm getting to know my body and where my weight stands real well in the 170 - 180 range and how long it takes to cut back down to the 170 range after a re-feed or cheat weekend.

I feel good and lean at 170. I struggle getting much below 169. I've been down to 163.8 two months ago and goal is to get below that during this cut. It's a piece of cake (relatively speaking) for me to get from 175 to 170 with a real clean diet. 170 to below 165 is a whole different story. I was really lean (for me anyway) when I hit 163. Veins were showing all over my abdomen and even in my back. I've put on mass since that time, so if I can get below 163, it's going to be an accomplishment. And I mean below a "real" 163#s. Not after a run in the morning where I've sweated off a couple pounds.

Thu	Time	Item	Size	Prot	Carb	Fat	Cal
9/20/2012	6:30AM	BCAA	10g
	8:30AM	Ran 4+ miles
	9:30AM	BCAA	10g
	2PM	Chicken	7.4oz	52	0	2	222
	2PM	Salad	12oz	7	16	0	86
	3PM	Egg Whites	3whites	11	1	0	51
	7PM	Chicken	6oz	42	0	2	180
	7PM	Zucchini	6oz	2	5	0	30
	7PM	Apple	1 med	0	25	0	95
	7:30PM	Oatmeal	3/4 cup	8	41	5	225
	9PM	Cottage Cheese	1Cup	28	10	2	180
	9PM	Casein Protein C2	1 scoop	24	3	1	120

		TOTALS:	Grams	172	100	11	1,189
			Calories	690	402	98	1,189
			Percent	58%	34%	8%	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.