Turbulence Training 5th Transformation Challenge – end of week 7

This week was week 7 of the 12-week Turbulence Training 5th Transformation Challenge. It’s been a bit of a mixed week. I weakened my back at a training course over the weekend, and because of that, I couldn’t do all my TT workouts this week, putting me a workout behind. I also had my first takeaway in 6 months – Indian food, of the creamy and fattening variety – but didn’t half suffer for it. And it absolutely wasn’t worth it. Otherwise it has been a pretty good week. Here’s the roundup.

Exercise:

I only did two of my TT workouts this week and one of my interval workouts, although the interval workout was my new workout C – trying to extend the time I spend jogging and reduce the time I spend in walking recovery. I ran 8 of my 20 minutes. My longest ever, even if it was only at 7kph!

On the resistance front, I increased the number of reps I did on 1-leg stability ball leg curls, bodyweight rows, spiderman lunges and push ups with feet on the ball. I also hit 30 seconds on two sets of side planks, although couldn’t quite make it the third time round, and managed cadences of 5-0-0, 4-0-0, and 3-0-0 on my first set of eccentric chin ups.

I played badminton with hubby, although I had to get out of bed to go do it; did at least 60 mins of advanced pilates (if you’ve never tried it, you wouldn’t believe it – the human body is just not intended to do those things!!); did a bhangra dance workout, a little Wii Fit, and over an hour of walking. All in all, a total of 5 hours 20 mins of exercise this week.

Nutrition:

Hit most of my nutrition goals with the exception, yet again, of water and vitamin E intake.

Av cals: 1891 (up a little this week – mainly due to that chicken pasanda)
Av deficit: 520 (range -750 to +600)
Macronutrients: 24% Fat, 20% Protein, 56% carbs, 1% alcohol
Micronutrients: Over 100% of everything except Vitamin E – only 71% again, despite really working on this one.

Lifestyle

Much better here. I went to bed by midnight FIVE TIMES this week, but didn’t do any meditation.

Body:

And yet another milestone this week – I am now down a size to a UK 18. I will be having a wardrobe purge this weekend. I never intend to be a size 20 again. Ever.

Here’s the rest of it.

• Weight: 14 stone 5.6 (201.6 lbs, 91.6kg). Up 0.8 lbs
• Body fat: 43.4%. Down 1%
• Waist: 108.5 cm. Up 1.5 cm
• Hips: 127 cm. Down 0.5 cm
• Thigh: 65 cm. No change
• Knee: 43 cm. Down 1 cm
• Calf: 40 cm. Down 0.5 cm
• Bicep: 39 cm. Down 0.5 cm

My waist measurements are all over the place. I’m not sure if I’m supposed to breathing in or breathing out, but really should make up my mind and do it consistently (I have been breathing out, or at least trying to).

I am not too bothered about being up 0.8 lbs on last week as I am absolutely delighted to see my body fat back in the 43% range. Well, in relative terms at least. Small changes practically everywhere else, and down a clothing size. What’s not to like?

Specific goals for week 8:

Mostly the same as last week, but bring bedtime forward a bit, and really concentrate on water intake.

1. Go to bed no later than 11.30pm at least 3 days this week
2. Get 100% RDA vit E and iron from food
3. Drink a litre of water every day at work
4. Do bonus cardio on three days
5. Use my WiiFit for exercise on one of my ‘off’ days
6. Get 5 servings of fibrous veg at least four days
7. Do 20 mins Transcendental Meditation twice this week