Turbulence Training 5th Transformation Challenge – end of week 4

June 24, 2009 at 11:33 pm 1 comment

Well, it’s now been four weeks since I started the Turbulence Training 5th Transformation Challenge. I have just finished a 4-week TT exercise programme for the first time ever (despite having started a few in the past). Here are my details for this week:

Exercise:

I did all three TT weights and intervals workouts from TT Strength for Women, did yoga for 30 minutes and played badminton with hubby.

I have now finished phase 1 of this workout. Mostly the gains were minor, and in the case of Ys & Ts, non-existent. The only major progress I saw was for pushups, which went from (10,11,12) in my first workout to (23,22,20) in my sixth. Even I’m impressed! I’m looking forward to phase 2 of the TT Strength for Women.

As I have written in other posts this week, the biggest fitness gains have been in my aerobic capacity where I have seen really noticeable improvements over the four weeks which have spilled over into daily life.

Nutrition:

Av cals: 1618
Av deficit: 660 (range ~400 to ~1100)
27% Fat, 23% Protein, 50% carbs, 1% alcohol
Nutrients: >100% RDA on everything except vit E (again) (50%), iron (again) (56%), pantothenic acid (76%) magnesium (82%) and vit A (97%)

The reason my nutrition has been a bit off this week has been a sore throat earlier in the week when I lived off soup (and not home made) for a couple of days. So it wasn’t so much that I was eating the wrong foods, but simply not enough foods – check out that deficit range! – hence carbs up, fat and protein down, and not getting a good range of nutrients. At least not from food. I do take a multivitamin and mineral anyway. But being a bit short on vitamin E and iron was a bit of a recurring theme during month 1, so I will work on increasing these in my diet over the coming weeks.

4 week overview

This is what my stats look like for the first four weeks, courtesy of FitDay.

Week 1-4 Overview

As you can see, nutrition pretty good overall, maybe a bit low on protein (the yellow segment), which I will work on – in particular trying to get more protein in my snacks rather than mainly at meals. Also over the four weeks I maintained an average calorie deficit of around 550 calories, without trying too hard or being too strict, and you can see the results top right – a nice steady downward trend on my weight graph. Here are the rest of my stats:

Body:

I’ll give you these results for the four weeks, rather than this week only:

  • Weight down 4.8 pounds
  • BF down 1.9%
  • Thigh down 3.5 cm
  • Knee down 3 cm
  • Calf down 1 cm
  • Bicep down 1 cm
  • No change in waist or hips

Hubby took some pics but I haven’t had a look at them yet. If there’s anything to see compared with the ones we took at the start, I will put them up some time over the next few days. Anyway, overall some nice concrete gains, and some even nicer emotional and psychological ones. I am making slow and steady progress but am doing it without being restrictive and just adopting a healthier lifestyle – one I can maintain. Despite yo-yo dieting for over 20 years, and getting progressively fatter and fatter, I truly believe this is the last time I will have to lose this weight.

Specific goals for week 5:

  1. Go to bed earlier – aim for no later than midnight at least 3 days this week (it’s a start)
  2. Get 100% RDA vit E and iron from food
  3. Do bonus cardio on two days
  4. Get 5 servings of fibrous veg at least four days (only managed twice this week)
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Entry filed under: exercise, fat loss, heath and fitness, inspiration, interval training, motivation, nutrition, Turbulence Training, weight loss, Weight training.

A very pleasant Sunday Vitamin E

1 Comment Add your own

  • 1. reverendsheeky  |  June 24, 2009 at 11:42 pm

    KEEP GOING, don’t stop! You can do it!

    Reply

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Blubberbegone Stats

  • Start: 16 stone, 45.7% body fat
  • Goal: 10 stone, 20% body fat
  • Today: 14 stone 13.6 lbs, 44.8% BF
  • Pounds lost: 14.4
  • Body fat lost: 0.9%
  • Exercise this week (Sat–Fri):
  • Total: 2 hr 5 mins
  • Jog/Walk: 20 mins
  • Walking: 20 mins
  • Burlesque: 1 hr
  • Pilates: 25 mins
  • African dance: mins
  • Tae Kwon Do: mins
  • Badminton: mins
  • Tai Chi: mins
  • Yoga: hr
  • Exercise last week: 4 hrs 40 mins
  • Joke of the Day

    I'm not fat - I'm a woman and a half.

    Motivation

    My Weight Loss Goals

  • 1. Crack 15 stone (210 lbs) for the fourth and final (I hope) time.
  • 2. Lose 10% of my body fat (14 stone 4).
  • 3. Fit into a size 18 (US 16).
  • 4. Get my body fat below 40%
  • 5. Lose another 10% of my body fat (12 stone 12/180 lbs).
  • 6. Get my BMI under 30 (12 stone 9/177 lbs) - no longer obese, just overweight now.
  • 7. Weigh less than my husband.
  • 8. Fit into a size 16 (US 14).
  • 9. Lose my third 10% (11 stone 8/162 lbs).
  • 10. Fit into a size 14 (US 12).
  • 11. Get my BMI under 25 (10 stone 8/148 lbs).
  • 12. Lose my fourth 10% (10 stone 6/ 146 lbs).
  • 13. Fit into a size 12 (US 10).
  • 14. Reach my goal weight (10 stone) and decide if I need to lose any more based on my muscularity and shape.
  • 15. Turn heads in a bikini!
  • My Fitness Goals for 2011

  • 1. Increase my cruising walking speed from around 5.0kph to 6.4kph.
  • 2. Increase continuous jogging time to 30 mins.
  • 3. Run a 5K for charity.
  • 4. Work on my crawl stroke and build up to 30 mins continuous swimming.
  • 5. Build up to 1 hour continuous and comfortable cycling.
  • 6. Squat 50kg.
  • 7. Do an unassisted chin up.
  • 8. Take a martial arts or self-defence class for at least 3 months.
  • 9. Beat my husband at badminton.
  • 10. Learn a new dance style.
  • My Blubber Reduction Journey

  • My highest measured weight ever:
  • Jan 1 2006 = 238 lbs (17 stone)
  • BBG blog starting weight:
  • Sep 16 2007 = 215.5 lbs (15 stone 5.5), 47.0% BF Lean body mass 114.2 lbs (8 stone 2.2)
  • Highest weight posted since then:
  • Xmas 2008 = 223.6 lbs (15 stone 13.6), 48.2% BF, lean body mass 116.0 lbs (8 stone 4)
  • Lowest weight posted since then:
  • Nov 16 2009 = 193.2 lbs (13 stone 11.2), 43.7% BF, lean body mass 108.8 lbs (7 stone 10.8)
  • Lowest body fat posted since then:
  • Sep 7 2009 = 194.2 lbs (13 stone 12.2), 42.6% BF, lean body mass 111.5 lbs (7 stone 13.5)
  • My blubber reduction journey 2011:
  • Xmas 2010 = 221.6 lbs, 46.7% BF, 118.1 lbs LBM
  • 5 Jan = 221.0 lbs, 47.1% BF
  • 12 Jan = 219.6 lbs, 45.8% BF
  • 19 Jan = 220.4 lbs, 45.8% BF (TTOM)
  • 26 Jan = 218.8 lbs, 45.2% BF
  • 2 Feb = 218.8 lbs, 44.7% BF
  • 9 Feb = 219.4 lbs, 44.9% BF
  • 16 Feb = 215.8 lbs, 44.6% BF
  • 23 Feb = 213.2 lbs, 45.2% BF
  • 2 Mar = 211.6 lbs, 45.9% BF
  • 9 Mar = 209.8 lbs, 45.1% BF
  • 16 Mar = 208.8 lbs, 45.3% BF
  • 23 Mar = 208.0 lbs, 45.1% BF
  • 13 Apr = 208.4 lbs, 44.4% BF
  • 20 Apr = 207.6 lbs, 43.3% BF
  • 27 Apr = 205.0 lbs, 45.8% BF
  • 4 May = 209.2 lbs, 45.2% BF (TTOM)
  • No. weeks: 18
  • Average weekly weight loss: 0.31%
  • 101 in 1001

    28 down, 5 goals revoked, 68 to go, and 94 days to do them. Check out the 101 page, above, for all the latest on my journey to be a better blubberbegone.

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