Turbulence Training 5th Transformation Contest – end of week 9

Week 9 of the 12-week Turbulence Training 5th Transformation Challenge has been OK. Well over the 7-week blues but sleeping erratically and very tired. Nothing much else of note to report.

Exercise:

Did three TT workouts this week – 2 to finish off my previous programme and my first workout from TT Fat Loss Fusion Intermediate. Also managed an hour of badminton (despite only three or four hours sleep), an hour of light exercise through my job, and 20 mins of a Latin Rhythm DVD. Didn’t manage a pilates workout. Total 4 hrs 36 mins. Not overly impressive on the intensity front.

Intend to get my act together this week, increasing my total workout hours to at least 5, and getting at least an hour and a half of moderate intensity activity on my off days.

Nutrition:

Av cals: 1636
Av deficit: 750 (range 350 to 950)
31% Fat, 17% Protein, 51% carbs, 1% alcohol
Micronutrients: FitDay had me coming in a bit short this week, although in actuality it is likely that I got more than I was credited for because I used a number of quorn and tofu products in the evenings that I didn’t have micronutrient information for. For the record, I averaged over 100% of everything except vitamin E (42%), pantothenic acid (90%), magnesium (93%) and iron (60%).

Lifestyle:

Only so-so here. Did manage to get to bed by 11.30 twice this week, but one day it was 3am! Meditated once but not twice, only did bonus cardio twice, and didn’t do a mind-body workout again.

Body:

Been showing quite good weight loss for this week, but as of yesterday it is that time of the month again, and this morning I recorded a gain in weight, but still some improvement on last week. Anyway, here is the list:

Weight: 14 stone 3.4 Down 1.2 lbs.
Body fat: 43.5%. Down 0.5%
Waist: 108 cm. Down 0.5 cm
Hips: 127 cm. No change
Thigh: 65 cm Up 1 cm (Obviously a measuring error last week)
Knee: 43.5 cm. Up 0.5cm (Ditto)
Calf: 40 cm. Down 0.5 cm
Bicep: 39 cm. No change

I’m going to remove my nutrition goals this week. Overall my eating is pretty good and I will continue to try and make improvements. But this week I want to concentrate on exercise and sleep, although not necessarily in that order.

So with that in mind, here are my goals for the coming week, although they are likely to remain pretty constant for the next four.

Specific goals for week 10:

1. Get at least five hours of exercise in this week
2. Out of that, get at least 90 mins of moderate-intensity exercise on non-TT days
3. Do at least 30 minutes pilates this week
4. Go to bed no later than 11.30pm at least 4 days this week
5. Do 20 mins Transcendental Meditation three times this week