My Life & Body Transformation: Fri 12/7

Friday, December 7, 2012

Fri 12/7 - Day off & Nutrition

Day off and elbows are really bad today. I'm not sure if it was from pulling yesterday, or overhead triceps extensions. Tried to stretch them a lot this evening.

Nutrition:
I weighed 178.4 this morning. That's 10 pounds down from last Friday. Really clean diet today until dinner. Went out to eat with the kids, but had a salad with grilled chicken (double meat) and then went to Sweet Frog. I got no-sugar vanilla, but added a few chocolate covered pomegranates. The salad also had a little feta on it, but I didn't count either of those separately because I left almonds in the list and didn't eat them, so figure they are about a wash.

Hopefully elbows will feel better tomorrow and I'll try to hit the gym in the morning before the kids wake up and then a small re-feed day. I'll try not to let it get out of hand :)

Fri	Time	Item	Size	Prot	Carb	Fat	Cal	Weight
12/7/2012	7:30AM	BCAA	10g					178.4
	12:45PM	Creatine	5g
	12:45PM	Whey Shake W1	1 scoop	30	4	1	140
	1PM	Salad	16oz	9	21	0	114
	1PM	Chicken	6.4oz	45	0	2	192
	2:15PM	Chobani Yogurt	6oz	18	7	0	100
	2:45PM	Jerky (Walmart)	1oz	14	3	1	80
	5:30PM	Jerky (Walmart)	1oz	14	3	1	80
	7:30PM	Chicken	8oz	56	0	2	240
	7:30PM	Salad	8oz	5	9	0	57
	9PM	FROYO	2.5servings	8	53	0	250
	10PM	Casein Protein C2	1 scoop	24	3	1	120
	All Day	EFA's	10caps	0	0	10	90
	All Day	Almonds	1oz	6	6	15	185
				Prot	Carb	Fat	Cal
		TOTALS:	Grams	228	109	33	1,648
			Calories	914	436	293	1,643
			Percent	56%	27%	18%	`

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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.