Turbulence Training 5th Transformation Challenge – end of week 7

July 15, 2009 at 7:22 pm Leave a comment

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
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Entry filed under: Body image, exercise, fat loss, heath and fitness, interval training, nutrition, Turbulence Training, weight loss, Weight training, Wii Fit.

Paying for my sins The incredible health benefits of losing 10kg

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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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