Turbulence Training 5th Transformation Contest – end of week 3

I’ve just finished my third week of the Turbulence Training 5th Transformational Contest. Here is an overview.

Nutrition:

Average calorie intake: 1890 – a little higher this week, but that is no surprise

Average deficit: 500 (range -150 to +800)

Macronutrients: Carbs 46%, Fat 33%, Protein 20%, Alcohol 1%

Micronutrients: On average, daily dietary intake over 100% RDA of everything except Vit E (73%), calcium (93%) and iron (96%). It is worth noting that my intake may be higher than recorded because when I use packaged foods, the labels only have the macronutrient values with usually no details of the vitamin and mineral content. (I also take a multivitamin/mineral, a B complex, 1g Vit C and 6g fish oil daily.)

Nutritional goals for this week:

1. Try to increase protein intake. Although I manage over 100g on some days, my average for the week was only 92.7g. My highest so far was in week 2 and that was only 95.5g.
2. Try to get 5 fibrous veg servings per day at least three days this week – only managed it once this week!
3. Get more water earlier in the day – I only hit my goal of 4 cups while at work once too. Aim for five out of five this week.

Exercise:

Only managed two of my TT workouts this week (from TT for Female Strength, phase 1).

Main points of interest (at least to me):

• Push ups went from (10,11,12) in week 1, via (17,18,14) in week 2, to (20,16,16) this week.
• Actually went backwards in body weight row, from (5,5,5) in week 2 to (4, 3.5, 3.5) this week. Oh dear.
• Gradually increasing the weight on my 1-leg DLs and RDLs, but this has more to do with my confidence balancing on one leg than it does with the amount of weight I could potentially lift. I am definitely not lifting as much as I could, strength-wise, but am concentrating on wobbling less and balancing better to strengthen those hamstrings.

I also swam, walked, played badminton, did yoga and boogied like a wild thang to the Prodigy.

Exercise goals for this week: do all three TT workouts, one yoga and at least an hour of a fun activity. Not off to a good start with that last one as nobody at work is available for badminton, and hubby hates it so much, I can’t even bribe him to play. None of my friends live particularly near me. Anybody out there in Manchester who fancies a game of badminton this week???

Other goals for this week: Go to bed earlier! New rule – no reading/posting on forums after 10pm. I just get completely engrossed and before you know it, it’s 2 in the morning!

Body:

It started out quite well this morning when I weighed in. My weight was up only 0.6 pounds on last week and my body fat was down 1.6%. For those of you who have trouble getting consistent body fat readings, mine for the last three days have been 43.3%, 43.5% and 43.4%, in that order. (I was 48.2% at the beginning of this year, and 45.4% three weeks ago when I started TT and the challenge.

So I was looking forward to taking my measurements this evening. But they are almost all the same or up!!!

Up 1.5 cm (:O) on waist, no change on hips, knee, calf or bicep. Possible 0.5 cm loss on thigh. Not what I was hoping for.

Don’t worry, I won’t get discouraged or give up on my workouts or eating. I like the way I am living now and I know the results will eventually follow. But still, it was a bit of a kick in the teeth.