Three Turbulence Training Programs for $9.95

4/30/07 UPDATE: I just learned that the April Mass At Home TT workout will be available for download for the rest of May, plus an additional 4-week monthly workout from his archive of almost 2 dozen unique TT workouts will be added as a bonus after May 14, so you can actually get four TT workouts for $9.95. Basic level members can vote on the workout that they want to be re-released. Cool, eh?

Here’s Craig Ballantyne’s email about the offer:

First, to all new monthly members, I owe you an apology, because you may not have been able to access the April workout of the month.

So to make up for my error, what I’m going to do for all monthly members is this…

1. I’m going to leave the April workout up for the rest of May…
2. I’m going to pull a workout from the Monthly archives and let all monthly members have access to it for May…but it’s up to you which manual you want…so post your choice on the message board…


I’ve been getting some emails and questions regarding the Turbulence Training program I am using, so I thought I’d share what I consider is a pretty slick deal for readers who want to try TT for themselves but aren’t quite ready to invest $40 for the full program.

Until May 1, 2007, you have the opportunity to finagle a fantastic sampler of three different 4-week Turbulence Training programs plus the full TT nutrition plan by Dr. Chris Mohr for only $9.95.


Sign up for the Basic Level membership at for $9.95 (This is a monthly subscription rate, but you can cancel the monthly subscription after the initial $9.95 charge if you don’t want to continue with the membership for a total investment of $9.95) before May 1, and you will be able to download the following TT manuals and receive a month of access to the TTmembers expert fat loss interview series and the discussion forums where you can post questions about the programs and have TT creator Craig Ballantyne himself help you out.

  • April 2007 TT Monthly Workout – Mass At Home: A 4-week muscle-building program that can be done completely at home with nothing more than dumbbells and a bench.
  • April 2007 Mass At Home Log Sheet
  • April 2007 Mass At Home Exercise Demonstration Video
  • Original 4-week TT Bodyweight Workout: A full 4-week TT fat loss program using just bodyweight exercises–great for when you are on the road and can’t get to a full gym
  • Dr. Chris Mohr’s TT Fat Loss Nutrition Guidelines: The detailed nutrition plan designed for use with the Turbulence Training workouts by Dr. Chris Mohr (I’d call this the Cliff Notes version of Dr. John Berardi’s Precision Nutrition.)

And AFTER May 1 (while your month of membership is still active), you will be able to download the May 2007 TT Monthly Workout, described by CB here:

An advanced fat loss workout with some new twists and turns to the Turbulence Training methods.

You’re going to think I’m crazy after this one. It’s unconventional, that’s for sure – and there’s a special “challenge workout” in this program – a “TT 300.”

So essentially, you get three month’s worth of great workouts that cover cutting, bulking, and bodyweight/functional exercises, a diet plan that is (cough cough) extremely similar to Precision Nutrition (in case you were thinking about picking that up but understandably balking at the $97 price tag), and a direct line to Craig through his forums for a month in case you need support or just want him or one of the many other experts who hang out there to check out your full regimen and make suggestions.

If you’ve been on the fence about purchasing any of his full programs (TT for Fat Loss, TT 6 Month Bodyweight Manual, TT for Women, TT for Mass, etc.), I highly recommend giving this $9.95 TT sampler deal a try first before the April Mass at Home workout is pulled from the basic membership download area. If you do like the programs, you can always purchase the full programs (which are usually 12-24 weeks long) later.

Just remember to cancel your subscription before the full month is up unless you enjoy the membership enough to stay on for continued forum access and a new 4-week TT workout each month or upgrade to the Platinum level membership which includes all the Basic perks plus access to exercise demo videos and every TT manual ever released, including the full programs mentioned above.

TT W16D4: Before I Lay Me Down To Sleep…

I guess this is my late, late check in for Thursday. 🙂

I had a great workout this morning with my trainer (only 2 sessions left, thank goodness–I am so ready to be accountable only to myself again for exercise) although I had to request an alternate exercise after doing 10 seated leg curls at 120 lbs. I felt a distinctive twinge in the back of my left knee (probably a pulled tendon in my upper calf) that would definitely have turned into a full injury if I’d continued with the exercise.

After working with the trainer, I hit my TT workout B for the next 30 minutes. I also got in a 30 minute walk outside during lunch despite the hot weather.

I was going to try out the Dancing With The Stars DVD workout tonight, but I decided to save it for tomorrow because I absolutely had to get the first batch of wedding invitations ready to mail out tomorrow morning. Sometimes I wish we’d just opted for an elopement.


Oh, and scale weight finally went down again to 140, hurray. 139, here I come! :barbells:


– Legs and Shoulders with Trainer
1) BB squat (3×10 @ 135 lbs)
2) BB power/sumo squat (3×10 @ 135 lbs)
3) DB combination side/front raise (3×10 @ 7.5 lbs)
4) Seated leg curl (1×10 @ 120 lbs)
5) Leg raise (2×10)
6) DB crunch (2×10 @ 10 lbs)
7) DB ab twists (2×10 @ 10 lbs)

– TT for Women Phase 4 Workout B
Workout B
A1) DB Step-up (3×8 @ 35 lbs)
A2) DB Incline Press (3×6 @ 35 lbs)
B1) 1-Leg Hip Ext. plus 1-leg Stability Ball Curl (3×12 for each)
B2) Wide-grip Seated Row (3×8 @ 70 lbs)

– 1.5 mile outdoor walk (30 min)

Butter Toffee Pecan Bar

I just made this bar yesterday morning on the fly. It turned out pretty well, but you do need a specific flavor of whey protein powder made by Dymatize Elite for best results. (I got my canister of the stuff from using a 10% off coupon code: ComeBack10PerOff. Go to the store via first, and get another 7% off–plus an additional $5 bonus from Ebates if you are a new member.)

Butter Toffee Pecan Bar
(Recipe for 1 serving)


  • 1/4 cup Cereal, crispy rice, 1.0 oz per cup
  • 1/2 tbsp Butter, peanut, chunky, salted, 0.6 oz per T
  • 1 1/2 tbsps Water
  • 3 pieces Pecans, dried, halves, average (20 per oz), chopped
  • 3/4 scoop Dymatize Elite Whey (Butter Cream Toffee flavor)


1. Combine peanut butter and protein powder in a bowl and use a fork to cut the peanut butter into the powder evenly until the mixture has a relatively fine, crumbly texture.

2. Chop the nuts coarsely and add to the protein powder and peanut butter mixture.

3. Add the water sparingly a little at a time and knead the mixture into a firm and slightly stick dough.

4. Flatten the dough with your hands until it is almost 1/2 inch thick.

5. Press each side of the dough firmly into the crispy rice cereal. Roll up the dough and flatten out again to work the cereal into the bar. Pick up the remaining cereal in the same way until all of it is embedded in the dough.

6. Shape the dough into a bar. Eat immediately or store in a plastic bag or wrap in the refrigerator.

Nutrition Information Per Serving:

Calories: 189 calories
Carb: 10.8 g
Fiber: 1 g
Protein: 20.1 g
Fat: 8.28 g
Sat Fat: 1.05 g
Polyunsat Fat: 1.92 g
Monounsat Fat: 3.81 g

TT W16D3: Fridge Purge Results

  • The oldest item was a jar of mayonnaise that expired in 2005.
  • The scariest item was the mummified tomato glued to the top right shelf by a ring of moldy penicillin.
  • Most numerous product category was a toss up between fruit jellies/preserves and squeeze jars of mustard.
  • Bags of slimy pre-cut salad mixes: 2
  • Containers of yogurt and cottage cheese with expiration dates of 7/2006 or earlier: 5
  • Gladware containers of mystery meat: 3
  • Jars of expired pasta sauce: 4
  • Jars of pickles: 7
  • Space reclaimed: 10 cu. ft.

After the cleaning

– TT for Women Phase 4 Workout A
A1) BB Front Squat (3×8 @ 55 lbs)
A2) Chin-ups (3×8)
B1) DB Reverse Lunge (3×8 @ 50 lbs)
B2) Pushups (3x Max reps)

– TT Core A
– TT Intervals – Outdoor sprints (22 min)

1) 20 g raisins, 20 g oats, 3 egg whites, 1 whole egg
2) Pineapple soy protein smoothie
3) 3/4 c. lean beef and veggie chili, 1 cup mixed veggies
4) Butter toffee walnut krispy bar (3/4 scoop butter cream toffee whey, 1/2 T. all natural PB, 5 g chopped walnuts, 1/4 c. crispy rice cereal, 1.5 T. water)
5) 4 oz. tilapia, 1.5 c. mixed veggies, 2 tangerines
6) 1 c. light soy milk, 1/2 scoop whey, 1/2 oz. walnuts

Supps: 1 multivitamin, 1 calcium 600+D, 6 fish oil caps, 1 serving l-glutamine, 2 servings BCAA

TT W16D2: Open Memo To My Co-Workers

Posted 4/23/07 on the company forum:

The shared refrigerator in the break room has been looking kind of rough lately. It’s time for the semi-annual fridge purge since the ratio of fresh food to self-contained penicillin farming experiments is about 1 to 9, and only the first 5 inches at the front of the fridge are even usable for storage.

The Fridge….Before

If you have used the refrigerator at all in the past SIX MONTHS, please check it today (Monday) for any containers, take out boxes, condiments, or other mysterious items that belong to you and throw out items that are:

1) expired
2) moldy
3) mummified
4) shriveled beyond recognition
5) leaking strange green fluids
6) growing their own multicolored Magic Rock ™ formations
7) left in unmarked, undated, unclaimed take out packaging

Any items fitting the above descriptions that are left in the fridge by noon Tuesday shall be tossed out to make the fridge usable again for future potluck day food storage.

Thanks for your cooperation.

– Maggie

– Shoulder and Leg Day with Trainer
A1) 45 degree Leg Press (3×10 @ 270 lbs)
A2) BB Front Raise (3×10 @ 30 lbs)
B1) BB Walking Lunges (3×10 @ 50 lbs)
B2) DB Incline Rear Delt Raise (3×10 @ 10 lbs)
C1) Seated Leg Curl (3×10 + 10 pulses on final rep @ 105 lbs)
C2) DB Lateral Raise (3×10 @ 12.5 lbs)

PWO) 1 scoop whey protein, 1/2 scoop dextrose
1) Pineapple soy protein smoothie
2) 40 g raisins, 40 g oats, 3 egg whites
3) 1/2 c. 1% cottage cheese, 0.75 oz. walnuts and trail mix, 1 apple
4) 4 oz. tilapia, 1.5 c. mixed veggies, 0.75 oz. walnuts and trail mix
5) 3 oz. WW Kung Pao chicken breast with 1 c. broccoli and 1 pear
6) 1 c. light soy milk, 1/2 scoop whey, 1/2 oz. walnuts

Supps: 1 multivitamin, 1 calcium 600+D, 6 fish oil caps, 1 serving l-glutamine, 2 servings BCAA

TT W15D4: I Miss My Morning Workouts Already

140.5 lbs as predicted!

Food and workouts went well yesterday despite the topsy turvy schedule. I motored directly to the gym last night and knocked out 30 total minutes on the treadmill (5 minutes each of warm up and cooldown plus the actual 20 minutes of BFL style HIIT running at 4, 6, 7, 8, and 9 mph). I followed up with three OARS lifting exercises done in circuit fashion to keep my heart rate up. I did not do the TT core work due to the crowded evening conditions at the gym and a general feeling of “OMG, I am STARVING to DEATH!!!” since I was over an hour overdue for my 5th meal at that point, but I will do a make up session tonight along with my first Phase 4 TT workout. I get a new exercise today–Front BB squats, woo! I will be conservative and not take it over 95 lbs until I get my form down.

I got to the grocery store after the gym, bought a ton of much-needed food, and then spent the next 2 hours bulk cooking chicken and veggie stir fries, quinoa, and toasted walnuts. Oh…also had to refill my ziploc bags of pre-measured oats and raisins, too.

I have had some cereal earlier this week (bad, I know), but I realized why this morning when I checked the BC pill pack–I am smack dab in the middle of PMS week again! I should have known. It’s the only time I really can’t say no to cereal. It also explains the water retention and slow scale movement.

I had to go in for an early dental inspection of my crumbling lower right rear crown today, so no morning workout for me. (I’ll be giving up on the porcelain over metal crown and just getting the full gold type next Tuesday. I’ve gone in for issues with this same crown at least 4 times in the past 2 years. I don’t trust it to stay in place or even in one piece for more than 1 year at a time, so the dentist and I agreed–Screw it…give me a cap of glistening gold bling!)

I flipped my menu around again today to support the evening workout. Hopefully the fruit and quinoa servings in my early meals will keep me from bonking out too badly during the work day since my big carb meals won’t be eaten until after 7:30 pm.

I really want to get back to my morning workout scheme. This evening stuff is killing me, especially since my boxed copy of Xara Xtreme Pro graphics software just arrived complete with tutorial CD and manuals, and I want nothing more than to lock myself into a room with my computer and graphics tablet and learn this new vector picture-making tool inside and out.

I must be a complete graphics dork because blurbs like that just make me want to hug the software box and squeal happily. If I won the lottery tomorrow, I’d probably take the rest of the year off just to master all the graphics tools on my computer and come up with a full line of amusing fitness-themed t-shirt designs for fun.


And let’s not forget the recent arrival of five pounds of Dymatize Elite Butter Cream Toffee whey protein powder on my doorstep. I have visions of rolling up a butter cream toffee/gourmet vanilla swirled protein bar embedded with toasted pecans…If only I had my evenings back!

– TT Phase 4 Workout A
– TT Phase 3 Core A & B
– OARS 4 & 5

1) 4 egg white/2 whole egg omelette with spinach and 1/4 blueberry bagel
2) Pineapple soy protein smoothie
3) WW Kung Pao chicken with broccoli, 1/2 c. cooked quinoa
4) 1/2 c. 1% cottage cheese, 1/2 c. grapes, 3/4 oz. walnuts
5) 1 c. light soy milk, 1/2 scoop whey, 1/2 oz. walnuts
PWO) 1 scoop whey, 1/2 scoop dextrose, 1 serving BCAA
6) 3 egg whites, 40 g raisins, 40 g oats, 1/2 c. spinach

Supps: 1 multivitamin, 1 calcium 600+D, 6 fish oil caps, 1 serving l-glutamine, 2 servings BCAA

TT W15D3: How to Fix a Depressed Metabolism

I just got this Q&A in a newsletter from Erik Ledin of LeanBodies Consulting today and thought I’d share since I did something very much like this over the winter myself.

While it pains me to admit to any sort of error in judgment, I, too, had spent much too long at a deficit considering the amount of exercise I was performing regularly, and I knew I had to get my metabolism back to normal again before I found myself in that sad, hungry place where an 1800 calorie day with a full hour of hard exercise would still cause me to store fat. After reading a how-to on this topic by Dr. John Berardi, I systematically started to increase my intake while maintaining the same workout schedule until I had reached 2300-2400 calories per day. My scale weight steadily climbed until I reached 144-145 lbs because I had indeed slowed my metabolism down a bit through several consecutive rounds of caloric restriction with almost no planned maintenance periods in the past year.

But finally the weight gain stopped and I found that I was stabilized at that generous 2300-2400 range for over a month.

Only then did I start another fat loss cycle, this time with a much more moderate amount of calorie restriction. I now average 1700 calories a day with my zig zag of 1550 and 1850 calories, and I am steadily losing fat without shedding any muscle.

I’m not saying that the process was fun–seeing the scale move UP is really not amusing–but it was necessary. If you’ve been undereating for six months or more now, give some thought to taking a month or two to reset your metabolism. I think you’ll be surprised at how much stronger you will be and how much easier fat loss will go once you have revved up your body again.



I’ve been dieting for several months now and at first things were great but it seems like I’m not losing any more weight. I keep my calories pretty low, I’m doing lots of cardio, I’m eating clean foods still and yet, my progress seems to have stopped altogether. Someone told me I might have messed up my metabolism with all my dieting, and they know a lot more about this than I do. If that’s true, how do I fix it?


Damage to one’s metabolism is a very real phenomenon … and these days extremely common place. The relieving thing is that it’s generally repairable. First off, you need to lose the short term thinking and adopt a longer term mindset.

Even though this might go against ‘common wisdom’, you’re going to have to eat more, at least for a little while. You might find it hard to wrap your head around this concept, but trust me, it’s necessary. However, just ramping right up to an appropriate caloric intake isn’t necessarily the right approach for everyone. There is more than one way to approach the repair but I’d suggest you do it in steps – systematic and regular increases. This has the benefit of one, allowing you to gradually get used to eating more food, two, potentially preventing some fat regain, and three, maybe even causing some fat loss. So one approach is to take your present intake and just add 10-15% or so to it every week until you hit maintenance intake. Then you need to stay at maintenance for a couple of weeks before even considering going back into a caloric deficit. Might you gain some weight at maintenance? Maybe, but some will surely be water, muscle glycogen, etc. Again, long term versus short term thinking. You need to correct the problem before you can move past it. Two weeks at maintenance will make further fat loss much more likely when you return to a caloric deficit. Planned diet breaks are one of the most underrated dieting strategies out there.

With a depressed metabolism you can generally assume somewhere in the neighbourhood of 14x bodyweight is going to be around maintenance. It might be a bit lower depending on how severe your caloric deficit has been and for how long, but keep in mind that metabolism is only going to slow so much. It doesn’t shut off. The generic numbers are 14-16x BW depending on metabolic issues. So, take the low number for yourself. Even if it’s still slightly low it’s a big increase from your current intake. It’s an approximation, but so are the more complicated equations.

When you return to dieting, take a moderate approach and shoot for approximately 12X bodyweight which is close to a 20% caloric deficit. Stay there for a couple weeks, assess your progress, and make adjustments as needed. If you’re getting leaner and your measurements have decreased, stay there. If you’re not, try decreasing calories by another 10% and reassess again two weeks later. Remember, all these general caloric recommendations are just approximations; they’re starting points. Everyone’s a bit different, so the key to long term success is being able to trouble shoot your program.

– TT Core B (10 min)
– TT Intervals (Treadmill) (19 min)
– YF Flexibility (30 min)
– Forza routines (30 min)

1) 1.25 c. WW cereal, 1/2 c. light soy milk, 3 egg whites
2) 1 c. light soy milk, 1 c. green tea, 1/2 scoop whey, 1 small apple
3) 3 oz. chicken breast, 1 c. mixed veggies, 1 oz. pecans
4) 1/3 c. 1% cottage cheese, 1/2 c. SF/FF strawberry yogurt, 1/2 c. grapes
5) 3 egg whites, 1 whole egg, 1 c. mixed veggies, 1 orange
6) 1 c. light soy milk, 1/2 scoop whey, 1/2 oz. walnuts

Supps: 1 multivitamin, 1 calcium 600+D, 6 fish oil caps, 1 serving l-glutamine