Turbulence Training 5th Transformation Contest – end of week 9

July 29, 2009 at 9:49 pm Leave a comment

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
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Entry filed under: exercise, fat loss, heath and fitness, nutrition, Turbulence Training, weight loss, Weight training.

Two down, one to go Turbulence Training 5th Transformation Contest – end of week 10

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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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