My Life & Body Transformation: Wed 4/9 - RFL Day3

Wednesday, April 9, 2014

Wed 4/9 - RFL Day3 - Cardio

Cardio:
Walked fasted for 42 minutes this morning. Felt good to get out before work. Also walked (leisurely) with Sarah for 20-25 minutes this evening.

Nutrition:
I weighed 178.4 this morning. First time in the 170's since January which was part way into my winter-long bulk. Good nutrition day. Already noticing bowel movements not on normal schedule. First couple days has been fairly easy. In the past, the first couple days have been a bigger adjustment to no/low carbs. I think this time was easier because last week I really brought carbs down, dropped a bunch of water before a 1-day refeed on Sunday.

		Prot	Carb	Fat	Cal
TOTALS:	Grams	253	19	17	1,264
	Calories	1013	76	157	1,247
	Percent	81%	6%	13%	`

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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.