Week 1, Day 1 TT Challenge II (RESTART)

Right. Today I am officially re-starting my second transformation challenge.

For those of you who are not aware, I started this challenge May 5th and injured my back. I actually injured it at the end of the last challenge and it flared up again while doing my first workout for this challenge. I am limited as to what exercise I can do so will be adapting the TT workouts to fit in with my limitations for the next few weeks until I have the all clear to get stuck in properly.

This challenge is really going to be a HUGE challenge for me as my results are going to be quite slow due to having to take things carefully on the exercise front. As per usual my husband Jason will be unofficially doing the challenge with me.

Starting Profile:

Weight 67.5kg (148.7lbs)
Shoulders 101.5cm
Chest 96.5cm
Waist 82cm
Hips 101.5cm
R/thigh 62cm
R/calf 36cm
R/bicep 30.5cm

Goal weight at the end of 12 weeks:

61.4kg (135.2lbs)

My goal weight was originally going to be 57kgs but I have adjusted this to a more realistic target as I will not be able to exercise to my fullest capacity during much of this challenge.

Exercise program for week 1 and week 2

Resistance training: As per usual with TT workouts I will be doing resistance training three times a week and will be combing upper body and lower body exercises from various TT workouts as well as including some new ones that my specialist has recommended.

Cardio: Alternating between bike and walking in the pool (three times a week each, at low to moderate intensity for 15 minutes)

Core/stretching: Three days a week, between my resistance training, I will spend approximately an hour working on my core and stretching.

Rest day: one day per week

The main aim for the next couple of weeks is to re-establish my exercise routine, strengthen my core and glutes, increase mobility in my lower back and be very careful!

Nutrition

As per my goals on my original start date, I have thought long and hard about how I should approach the nutrition side of things. This is my area of weakness. Setting rules for myself doesn't work - it just makes me want what I can't have even more. Tracking my food worked really well but is time consuming, not something I can realistically stick with in the long term and I found myself justifying cheat meals because I was under my calories.

I have decided to set myself guidelines which I will adjust where necessary until I get the right 'fit' for me. The following are my nutritional guidelines to start with:

• No coffee (except for cheat meals)


• No alcohol


• No refined sugar/flour (except for cheat meals)


• Planned exercise each day (except where impacts on back injury recovery)


• 90% compliance (I have rated my cheat meals / occasions so a snack is 0.5 of a cheat meal and an entire meal is a full cheat meal)


• At least five serves of vegetables per day


• At least two serves of fruit per day


• Be aware of how much water I am drinking and ensure it is adequate


• Eat my food slowly


• Limit any snacks after my evening meal to fruit or nuts Monday to Thursday (I have started a habit of having toast/honey/butter and coffee, chocolate and coffee or something similar after my evening meal which I wish to discontinue).


• Have at least two cups of green tea each day (I don't really enjoy green tea but think I will once I get more use to it).


• No starchy carbs for lunch (Mon - Fri) and dinner (Mon to Thu), optional on other days

Supplements

I take a variety of supplements including Multivitamins, antioxidants, fish oil, protein drink post workout etc.

Final comments

Because I am trying to keep my time sitting to a minimum I wont be posting as often as I would like. Possibly only weekly at this stage.