Wondering what the "TBT" is? It's a 90 day "Total Body Transformation" program - not the one in the book, one that was developed by a couple roller derby skaters in Denver. Learn more about it here: http://90daytbt.wordpress.com/2011/02/21/so-you-want-a-total-body-transformation/
So… it’s that time again. I’m embarking on another round of TBT – a 90-day Total Body Transformation program. I started it for the first time last Feb 21, and I had some very specific goals related to strength training, running and nutrition. All in all, I was quite impressed with how it went. Being on the program really changed my views on nutrition permanently. Case in point? I bought myself a fancy food processor on Black Friday and asked for a Tofu Press for Christmas. Last year at this time, I ate out probably every day, including a LOT of stops at Del Taco before or after derby practice! I’m a stronger better athlete now than I’ve ever been before and I believe diet has played a major role.
I’ve also kept up with my strength training, although not to the same intensity as I was last year, when I was sidelined from skating and running due to injury (first hip bursitis, then a PCL tear).
So, it’s hard to set goals for this time around. But the name of the game is transformation so I need to call out some measure of success, don’t I?
I don’t have a particular weight or body fat numeric goal, although I’d like to continue to develop more visible muscle mass.
Specific Fitness Goals
- Be able to bench press 30x85lbs by the beginning of March
- Get ab definition!
- Learn how to do pistol squats on both legs (so far I can only do the right leg)
- Run a sub-20 5K
Training
- Average 40mpw running (through all of 2012)
- Hit the gym at least 3x/week (Chest/triceps, back/biceps, shoulders, legs on occasion)
- Do some form of HIIT at least 2x/week – crossfit in Jan, possibly back to Kettlebell in Feb?
Nutrition
I’m not too worried about keeping up with things. My rules are:
- Basics: follow the Eat Clean Diet. No white sugar, no white flour, no white pasta, no white rice, no alcohol. One cheat day a week.
- Exception: I can eat what I want for dinner the night before a race (even if it means cheese or white pasta)
- Can have alcohol up to 2x/week
- February I will cut out all animal products – going Vegan for the month!
- No chips. This will be a tough one! I have a bad habit of thinking things like “Food Should Taste Good” chips are acceptable
- Avoid baking even if uses natural sweeteners like brown rice syrup, agave or honey
Also, I’m taking the next step towards being a ‘real’ vegetarian and dropping fish and seafood from my diet. For awhile I’ve felt like I only ate seafood as a concession when going to dinner with people. That’s just silly.
