Logs for today

Breakfast 8:30am - 2 servings rice + plantain

Snacks 2:00pm - A handful of peanuts + half of a medium sized roasted plantain

Lunch 3:20pm - 1 serving amala, ewedu soup + 2 cheeses

Dinner 8:32pm - 2 servings noddles + egg + vegetable casserole

Exercise - I wanted to rest initially but ended with Leg raises, Chest press (2 sets of 12 reps each), and 2 sets of 20 reps of bicycle crunches. Stretched for 5 mins


@R4R, i actually warmed up for 7 mins before the circuit (walking in place). Now doing a circuit for 30 mins is that excluding warming up and cooling down? I bet that will be another tiresome one, I will try to update on that next week anyways, I have a plan which is supposed to increase on a weekly basis. Slow and steady I hope to win. Thank you so much guys for analyzing what am doing.

@Coxty - Ok, I will give u a simple exercise/diet plan, since you refuse to look through the threads - but on the condition that u do YOUR bit. I'll post it in the next couple of days!
[quote][/quote]

@Romeo
ok thanks i promise to abide with the terms and conditions, and to do my bit

@Coxty,
Two things
1.I know people on this thread are going to flay me
2.I am breaking one of my sacrosanct new year resolution but it needs to be done.


@Modath
Am sorry for breaking ur new year resolution all because of me am so greatfull (trespassed upon another person issue). It do not mean anything on this page my sis,
thank you.

@ Modath

you know i have actually been waiting for someone to challenge me on how i actually count these my calories, and i am happy you asked so i can preach the calorie counting gospel.

its a little obsessive actually as Romeo said, but it does work. i use the following information as my base, My BMI, calories i burn based on my current BMI, then i weigh and measure every thing i eat and cook based on 1grm of carbs/protein is 4 calories, 1 grm fat is 9 calories and 1 gram alcohol is 7cals.

so to answer you questions

Gari has very little fat content, but calories can mount up cos it is a complex carb and a little of it could come up to almost 400cals without the soup! if you are drinking it though its cool, which is why you could very well lose weight if you drink gari morning afternoon and night, because it would keep you full for longer. The problem is in the oil laden soups we have and in the eba once its made except you measure an average quantity before you prepare the Eba.

again with the ogi and akamu, its quite delicate as the cals is contained in the ingredients so who prepared the corn? get the measurements then i'll tell you what the calories are per portion.

with oil again you need a measuring cup until you are able to gauge with your eyes. The Lesieur oil states it boldly on the website the calories in their oil. 100 g of this oil which is about 100mls which is equivalent to the short glass used for breakfast juice contains 900cals! this is less than what is used to prepare most soups. Palm oil has more calories because the oil is thicker and denser so weighs more per quantity. stick to olive oil.

just in case you are wandering i carry a very small diet scale in my bag everyday and yes my husband thinks i am a freak, but its the accuracy that trips me as well as the information i have been able to gather since i started my journey. it's amazing the calories in foods you would otherwise call healthy.

hope this was helpful!

food log: 6/1/11

nestle whole grain clusters  40g
Dried whole milk                   20g
bachelors slimasoup chicken and Mushroom
nestle whole grain clusters  33g
Mackerel, Grilled                   120g
Coleslaw                               85g

snack kokoro sticks ( about 10) after the gym

8 cups of water

Cross Trainer (Eliptical Trainer) 20 minutes

Treadmill                                  10 minutes

oops! i forgot to include the mayonnaise in my coleslaw yesterday

addition to 6/1/11

mayonnaise 2tsps
mustard half 1tsp
blackpepper and salt.

YOU CAN LOSE MORE WEIGHT WITHOUT EXERCISE N FOOD ROUTINE. A WOMAN LOSE 5KG WITHIN 2WKS N EARN $4,000 IN THE PROCEESS. CALL ME 4 IN DEPTH ANALYSIS ON 08098247612

@Omotoyen,
Hope you are doing great but the truth is that you didn't answer any of the questions posed and I do hope this wouldn't come across conceited or anything like that,but I am no novice,i am on top of my game as per calorie contents,portion control ET Al.all am asking is just the breakdown of how you are able to accurately calculate the calories in African food and i know oyibo people never do research reach our food yet.
Lets start again,take my weight 76-77[at the moment] and assume I'd like to lose about 5-6 kg within 3 months or maintain at the very least. kindly plan an African daily calorie need for 1800-2000 calories for me for about a week give or take.

***i am not messing with you am on a fact finding mission.

N.B==There can be variation in the garri[yoruba regular,yoruba ijebu garri,ibo palm oil fried e.t.c]amala[yam flour,plantain flour,cassava flour e.t.c] Yam[water yam,pound able e.t.c]

jeez you are a fiery one arent you!,  ok the main guide i use is as i listed above but i guess you already knew that, you must also know that 3500calories represents 1lbs. so if you over consume your weekly maintainance allowance by 3500 calories, you would have put on 1lbs.

you have not specified a height , but based on a 76kg and a 5ft 6inch following a semi active lifestyle ( perhaps a busy job and exercising moderately 3 times a week) you would just be maintaining on a 2000cal a day plan, but you must already know this right? so you should know that unless you drop your calories to 1000cals per day or burn the same cals per day you cant lose 6kg in 3 months.

Ok so meal plans and counting calories Naija style. this is really difficult as you have rightly pointed out because the information is not documented even the nutritional society have no idea, as we have damn to many informal outlets to be able to ration, measure and standardise food for sale. so i measure mysellf at home cook and plan my meals ahead. any calories i am unsure of i research online or i call some nutritionist buddies i have to clarify.

i would be happy to come up with measured recipes for you if this is what you are asking me for. that is for the ingredients mentionedetc. but it will be based on raw ingredient calories as the cooking process as i have been told does not add to the calories, ( ofcourse if you add oil i.e frying, that adds to your calories) please correct me if i am wrong. give me a coupla dayz and i'll research some set meals for us within the 1800- 2000 cal based on Naija foods ( Am i going to get paid for this work? )lol

there i was thinking i had you enlightened i forgot i was dealing with a guru! meanwhile what is this fact finding mission if you dont mind sharing?

Meal log 7/1/11

BF
nestle clusters- 60g
semi skimmed milk -100ml
2 slices of bread with 15 g of peanut butter

Lunch
snack- cornflakes dry- 35g
Boiled plantain (195g) and steamed spinach with oil

4 glasses of water so far.

100 skips, 2 sets of 10 reps lunges, 20 reps of 3 sets of leg extension sit ups and plank

dinner

Milo no sugar + 2 crackers ( intended)

Logs for Yesterday

Breakfast 8:30am - 4 slices of bread + 1 serving noddles + Lipton tea (2 cubes) + evaporated milk

Lunch 3:30pm - Beans pudding (Ofuloju) + 1 small cheese

Dinner 9:15pm - 3 medium sized yams + egg sauce

Water Intake - still less than 1.5ltrs (I dont know what is going on, am not like this)

Exercise - Nil



Logs for Today

Breakfast - Nil

Lunch - Nil

6:00pm - 4 medium sized oranges + 75cl bottled water

Dinner - 1 serving beans porridge

Exercise - 10 mins warm up (marching in place) 40 arm curls, 2 sets 12 reps overhead press, 2 sets 10 reps lateral raises, 3 sets 12 reps leg raises, 1 set 15 reps bicycle crunches (I stopped because i was tired from inside, its a lil psychological too, I couldnt explain it not until this evening, it was some not too good news coming). I stretched each part for 30 secs. Monitored heartbeat at 92 bpm.

Please can I know what is the meaning of feeling guilty when I dont exercise, the thing was all over me yesterday and normally i think am supposed to rest on some days abi. Any help in the house

omotoyen:


i would be happy to come up with measured recipes for you if this is what you are asking me for. that is for the ingredients mentioned etc. but it will be based on raw ingredient calories as the cooking process as i have been told does not add to the calories, ( of course if you add oil i.e frying, that adds to your calories) please correct me if i am wrong. give me a coupla dayz and i'll research some set meals for us within the 1800- 2000 cal based on Naija foods ( Am i going to get paid for this work? )lol

there i was thinking i had you enlightened i forgot i was dealing with a guru! meanwhile what is this fact finding mission if you dont mind sharing?

I would be interested in this too, at least for the keeps. As for me and my body its less portions and more exercises, I think it worked for Modath & R4R

I envy your mind of discipline Omotoyen, its really worth it

Hmmnnn, Omotyen, Where do i begin? I am going to be pedantic here.

1grm of carbs/protein is 4 calories, 1 gram fat is 9 calories and 1 gram alcohol is 7cals

Firstly, whilst this principle in correct in theory, it cannot be applied simplistically to a weight loss program. Remember, these figures are JUST the unit of heat/energy they give out.  There are other considerations one must take into account in order to maximize a weight loss program.

- Your metabolic rate (BMR)
- Bio-availability of the calories form these foods - How much energy is needed to convert the "foods" into calories
- Body's hormonal response to the food (namely Thyroxin/ Insulin)
- Body's reaction to a reduction in calories

That's why you are encouraged to eat "complex" carbs, rather than just "carbs". Put simply, its a bit like burning 1Ltr of Petrol, Kerosene & Diesel respectively, and coming up with how much energy each releases. You then take these figures and use it as a criteria when attempting to make cars more fuel efficient. You can see how it cannot work. Different vehicles will burn different amounts of fuel based on their weight,  engine type - no of cylinders, valves, turbo, super charger, engine design, car design, type of tyres, etc. (Sorry, I hope the analogy is not overly complicated. I'm just a bit of a car nut )

My BMI, calories i burn based on my current BMI,

Whist BMI is quite useful as a guide, it should not necessarily be relied upon, especially in calculations of your metabolic rate. BMI was formulated for the Western world, and does not take into account Negroid characteristics - namely higher bone density and muscle mass - both of which require a greater calorific expenditure.
Using BMI (a blunt tool) at best,  to calculate your BMR (Basal Metabolic Rate) or Total Daily Expenditure (TTDE) will result in even more errors; As there are just too many factors that affect your metabolism - Genetic predisposition to calorific expenditure, Lean body mass, Body fat percentage, Diet, effect of endocrine system (hormones), environmental/ body temperature, height/weight, etc.

What im saying is - whilst we can make ourselves dizzy over the science, fads/industry buzz words, i prefer to keep it real simple - Weight loss/maintainance need not be this complex. Just eat right, eat less and exercise more.

jeez you are a fiery one arent you!

Lol! Welcome to M.O.D.A.T.H!!

@H.G -

Exercise - 10 mins warm up (marching in place) 40 arm curls, 2 sets 12 reps overhead press, 2 sets 10 reps lateral raises, 3 sets 12 reps leg raises, 1 set 15 reps bicycle crunches (I stopped because i was tired from inside, its a lil psychological too, I couldnt explain it not until this evening, it was some not too good news coming). I stretched each part for 30 secs. Monitored heartbeat at 92 bpm.

Well done on the exercise regime! Its coming on! Do try to eat consistently though (today was not a good day) - You do not want to be exercising on an empty stomach. It leaves you feeling very weak.

Please can I know what is the meaning of feeling guilty when I dont exercise, the thing was all over me yesterday and normally i think am supposed to rest on some days abi. Any help in the house

This is indeed good news! You have crossed a hurdle, and it should now be difficult to go back to your previous ways. You can have off days - just make sure its structured, and not on a ad-hoc basis. Your off days should be the same every week.

@Omotoyen,
I am indeed a fierce one LOL,cant help it no matter how much i try.anyways am thinking of going into lifestyle and healthy living coaching,so am trying to soak in as much as i can get from different sources.,but the truth is that i don't think i will be able to sell calorie counting,cause i am not convinced that its for us.moreover since i don't eat a lot of processed foods,how could i possibly make it work,if there are no rules to work with.

@Hourglass,
You don't have a problem yet,wait until you start doing opportunistic squats when cooking ,or visiting people you don't really care for in the neighborhood to ask how they are doing[Big lie] when all you are really doing is just moving your bulk around.

@R4R,
Hope you are doing great,i have decided to take another three days off cos am having some flu like symptoms,since i cant determine if its the cold weather or over training syndrome,I'll just stretch and do planks.

R4R and HG,am still a disciple of the portion control and exercise school,its failure proof.

Hello everyone, how r u doing?

9/1/2011 logs

B 2 serving of oily beans + 2 slices of wheat bread.
L 1.5 serving of rice + stew.
D will be 2 servings of oily beans + 1 slice of wheat bread.

Water 1.5L +
Exercise 30mins walking/ jogging

Hope everyone's had a restful weekend! i have been managing on my own with my 2 toddlers this weekend so i am overwhelmed and knacked but loving every minute of it as its helping with the calorie burning, who says that does not add as exercise obviously has no toddlers!

Romeo, oh thou art Romeo what has calorie counting done thou? i hear all you have said and i do agree that they are valid in reality. your analysis using cars was well understood as in the theory of BMIs and BMR et all excludes the uniqueness of negroid makeup? i also agree that counting calories is not a universal pill for all  body types. one conclusion i believe we can all agree on is that you reduce your calories you lose weight either by portion control  or in my case calorie counting. you are right about not always being accurate with our calories and this could be misleading, so in addition to my calorie counting i generally just control my portions as well

@ Modath: will keep you posted when i do get enough calorie data to support your project.


@ HG: working on that calorie based menu set, will post it when i am done.

Food log 9/1/11

BF: 175g Moi moi

Lunch: 4 potatoes and a broccoli and prawn stir fry

snack: 2 handfuls of chin chin (terrible)

Dinner: 25g Gari +50g beans

have a blessed week all.

Hi all, no time to browse cos of series movies (stupid addiction). I ll post my logs tonight anyways. Meanwhile, hear this i dont want to starve yet i feel am not creating a deficit in my meals yet. Like now my medium sized cooking spoon is my "1 serving" for now.

@General house.
hope y'all doing good.

@Modath -

I'm well, feeling a bit better than before. Do take it easy till all symptoms disappear. I've been struck down since the 4th Jan with flu, and still feeling ill.

@Omotoyen -

Romeo, oh thou art Romeo what has calorie counting done thou?

Lol! It hasn't done me anything O! Listen my dear, if it aint broke, don't fix it. Keep doing what u doing - as long as its working!

Exercise on the 8/01/11 - High Intensity Training, Walking, Brisk Walking, Jogging and Running all at intervals for 28 mins, 2 mins running the staircase, stretched for another 2 mins

Exercise on the 9/01/11 - 16 pile squats (trying new things), 120 stepups paused only when i changed foot after 60 counts. If I may ask, where does stepup work on? Calves or glutes

Today no exercise but I walked for 2 hours, not a concentrated one as in I was involved in an activity.

Food had not been bad, just as i said I use my medium soup spoon as my standard size now, a teacup to get portions for liquids.

Took a can of Malta Guinness today

Romeo4real:

@Modath -

I'm well, feeling a bit better than before. Do take it easy till all symptoms disappear. I've been struck down since the 4th Jan with flu, and still feeling ill.

Romeo and Modath, take it easy please. I wish you both speedy recovery

@General house,
Thanks for the good wishes,i am feeling significantly better,still keeping close watch on things,will not do anything major till am at 150%.peace out.
@Romeo,
Get well soon.

Logs for today

Breakfast 9:00am - 1 small piece of fried meat and water

Lunch 2:15pm - 2 fist sized amala, ewedu soup and meat + a bottle of malt

5:05pm - Snacked on a medium sized roasted plantain and a handful of peanuts

Dinner 7:00pm - 1.5 servings fried rice and a glass of juice

Water intake - maybe 1.5 ltrs (still drinking)

Exercise - Nil (but on the same activity of walking for 2.5 hours today)

Lesson learnt: Do not be too hungry before facing food, you are likely to eat anything. I could have avoided the malt drink at the get together, but i was too hungry to resist it.

Make a list of at least five things you are going to gain from exercise and eating better.Post this list on the bathroom mirror,fridge or in your car,that way you will be constantly reminded of what you have to gain by sticking with your new lifestyle.Here is a sample.
                    I WILL HAVE MORE SELF CONFIDENCE
                     I WILL LOOSE WEIGHT AND FEEL BETTER OVERALL
                      I WILL GAIN MORE ENERGY
                       I WILL FIT INTO MY OLD JEANS


Are u tired or bored with having to go to the gym every morning or evening?Tips on what you can do while relaxing ,watching tv etc are available.for a token email-ebooks4token@gmail.com or call 07085060399

Unusual exercises you've never thought about:Exercising your face,Back and buttock exercise.Only for a token,you will be glad u bought it.

12/1/2011 logs

B 1.2 servings of jollof rice + fish

L 2 servings of white rice + chicken

Snack 2 slice of white bread + stew

D 1 noodle + 1 fried egg.

Water 2L +
Exercise nil

Logs for today

Breakfast 8:10am - 2 cups of oatmeal, sugar and milk

Lunch 11:58 - 1.5 servings amala + ewedu soup and a piece of liver

5:10pm - snacked on a medium sized roasted plantain + a handful of peanuts

Dinner 7:40pm - 2.5 servings fried rice + a glass of juice

Water intake - over 2 ltrs today and going to the restroom became an embarrassment for me

Exercise 6:55am - 2 sets of 25 reps arm curls, 3 sets of 10 reps squats (dumbbells on my shoulder), 4 sets of 10 reps lunges, stretched for 3 mins (no warm up as I was in a rush)

@Hourglass,
Hi,you are doing great but i believe you've gained strength and the current weight you are using is no longer challenging[romeo what do you think?]t25 reps of arm curls is too much,i feel its time to move up to a something ''heavier''.take care.

Hi all,
I have joined this thread as I am 6'4 (1.93m) and 132kg.

Iam 46years old.

I have gym membership.


I would be happy to come down to 110kg.


I would like suggestion for a diet and excercise plan that I could follow to achieve this goal.

My wife is 5'7 (1.7m) and 110kg and I would like suggestions to encourage her to eat healthy and excercise more(hard to do when I am not able to do it myself).

Guess I am also asking for suggestions about how to stick with the plan- so I hope coming and reporting to this thread may help in that aspect.

Thanks for reading

Happy new year btw.

@ modath, thanks for checking but would you advise a higher dumbbell than 4kg at this stage? Its what am using now o or would you rather advise lesser reps? I always like to keep the reps going as long as am able to maintain form. Anyways i may take my vital body statistics on sunday to know if am toned at all or not. Thanks for taking time out to analyze my logs. I still await your responses

President Buhari (lol). You are welcome, trust me you are in the right place.

@Hour_Glass
Thanks for the welcome.
Have you been monitoring your progress?

Hour_Glass:

President Buhari (lol). You are welcome, trust me you are in the right place.