Tuesday 28th June

Exercise:

JM RI30 dvd - 30 mins
JM Yoga meltdown - 30 mins
Power walk - 60 mins

Food:

Medium bowl of cereal and skimmed milk, 1 banana
1 slice of boiled yam and efo (vegetable stew), 1 piece of beef
Steamed brocolli, cauliflower, 1 piece of grilled chicken, 2 tsp cottage cheese
3 ltrs water +

Monday 27th June

Exercise:

Tae bo 'Everybody get Ripped' dvd - 45 mins
Power walk - 60 mins

Food:

Porridge oats and prunes
1 regular indomie packet, steamed veggies (brocolli, cauliflower, green beans)
1 grilled chicken leg, salad leaves, 3 teaspoons cottage cheese
1 medium slice of boiled yam, omellete, stew
Handful of grapes
3ltrs water +

Hope everyone is doing ok?
Gen, Tolu; how u dey. it seems weekend are the triggers hm,

@HG,Modath,Agaba sup guys?

Sunday 26th June

Exercise:

JM 30DS Level 3 (30 mins)
Power walk (60 mins)

Food:

Bowl of cereal
2.5 serving spoon of fried rice and 1 piece of fish
2 slices bread and peanut butter
over 3 ltrs of water (very hot today)

Hey peeps hope you've all had lovely weekends?

I'm looking forward to a great week ahead, determined to give it my all this week Lord helping me,  i want to see a great result. Dug out my 30 day shred dvd this morning, its been a while and felt like i was being reunited with an old friend (an old mean friend haha!) This w/o still seriously kicks a ss 

modath:

Well done,its a well thought out and sensible plan, as for me am going on my long walk[just brisk,no run/jog allowed] tommorrow and i haven't been on one for about 3 months.i just want to do some long cardio [HOPEFULLY] to maybe shed some weight[am also switching one of my main meals to plain grass ] in the next few weeks. i have been given permission by mama charlie's reps in naija to visit her kingdom and woman pikin wan look FAB in the pictures. ABI E NO GOOD??

^ E good na lol and congrats too! what a very good incentive my dear modath Of course we want you to be looking fabulous in those pics hehe. Hope you were able to go for the long walk?

Did my JM yogamelt down this morning. My guests have been and gone now and thankfully no real damage done, mainly cos i was the one who cooked the food, you know how it is that you will not feel like eating it after cooking it unless it was someone else that cooked, so didn't go over board with the eating and no desserts! My weeks toil and gain shall not be wiped out o, haba !!

Seems its down time on here, everyone in weekend mode enjoy o, with 'moderation' being the key word (I'm really saying this to myself as i have a busy weekend with entertaining guests etc ).

No exercise for me today. My body/muscles were aching (albeit in that good post workout way) and def calling for a rest. I've worked out 5 days in a row since sunday and quite intense some of the days, so rest i did .

Happy weekend to you all!

Hey Modath! good to see you still flying the flag for team JM lol @ the 'ship in the night warriors' , must have been before i joined. I have to agree with your advice to Tolu re: calorie counting naija food. Our food has so much going in to it, take even just simple stew -one cannot be measuring how much vegetable oil you will pour in the pot first etc, like you say the way forward is portion control to win this battle. Oyibo food is easier to count and they have all their point counters, websites with exhaustive food database so its easier for them. Thats what most of them do here.

Thursday 23rd June

Exercise:

JM Ripped in 30 dvd (level 3) - 30 mins
JM Yoga meltdown dvd - 30 mins
Power walking - 60 mins

Food:

medium bowl of porridge oats, drop of milk, 3 prunes
1 tuna and cheese toasted sandwich
Handful of red grapes
1 boiled egg and 2 spoonful of mixed vegetables
1.5 slice of boiled yam and sardine stew
1 cup of coffee
1 digestive biscuit
3 ltrs water

HourGlass1:

@123, pls what do you say is wrong with this pears? I took a slice this afternoon and i was trying to preach to the person that gave me to eat.  

^@HG; nothing wrong with avocado pears if that is what you are referring to, just have to be careful with the portions as they contain quite a few calories. They have good fats in them. If its the local pear you are on about, i'm not sure about that.

GenBuhari:

I greet una  

Exerc: 40min walk
1 set press ups


water:

Food:
High bran cereal with milk
3  [/b]slices onion bread
[b]3 slices hard dough bread
[b]3 [/b]boiled eggs
avocado

@Gen:  seems 3 is the lucky number today then heehee! u could add 3 sets of press ups too lol!

^ sup girl, how u dey? are you still doing JM30DS?

Wednesday 22nd June

Exercise:

Tae bo Fat Blasting Cardio dvd (used the resistance bands) - 45 mins
JM Yoga Meltdown dvd - 30 mins

Food:

Porridge oats with a drop of milk, 3 prunes
2 slices of toast, 1 dry fried egg.
1 serving spoon boiled beans and stew, 1 grilled chicken drumstick
2 serving spoon boiled rice, vegetable stew(efo), 1 piece of beef
3 ltrs of water

Tolulop001:

wow thanks for the analysis.

normally breakfast is 300 calories actually, that morning i was not very hungry.

Time line -

Weetabix by 8am 300

An apple / biscuits by about 10.30 100

+ or - a cup of coffee / tea. 80-100

Lunch is at 2pm about 700/800 not a very small portion! this is my challenge, counting calories at this point, i usually just estimate reasonably.

It usually fills me up so im not hungry till like 7, then i have some biscuits/ some snack then, nothing after 8pm max

i dont sleep hungry usually.

As for small meals, its tough down here, ideally i should make my own salads/veggies and all, but no time

i leave for work at about 7am, get back at 7/8pm on a good day, and yesterday for example i went to the gym after work

I could try to incorporate it into my weekend reigme, but that would entail going to the market and all what not to get the ingredients

what do u think?

yeah its sheer dedication and forward planning though i understand how weekends are so precious when one is in traffic/ working so many hours during the week. The last thing you want to do again is face the market on the weekend lol. At least you are not eating the heavy stuff late at night so your body will have time to shift some of it. There is a saying that goes: 'eat like a king for breakfast, like a prince for lunch and like a pauper for dinner' . Bananas are good post workout snack and nuts (in moderation) are also good snacks.

Tolulop001:

Hello all!

Tuesday 21st June 2011
Jogged 15 minutes in the morning, with some half hearted crunches
After work, did 25mins on the treadmill, 75 crazy a$$ situps, some leg raise things, and some weights.

Food log -

Weetabix 120
Biscuits 330
2 Apples 200
Cup of coffee – 100
Lunch – rice and beans, fish (yet again ) – 700
Water 1.8L
Total – like 1500 sha. This 1k3 limit is tough oh



yes oh, it really is.

mr 123 your really motivating me oh, im enjoying the whole routine now!

^@Tolulop well done o,you are trying. Keeping to 1300 cals a day is not easy. Its amazing how little one has to eat to stick to that limit especially with our naija food which are quite calorific. I think the key is being strategic with managing the cals, like for your breakfast, the weetabix is a nice low cal at 120 but you will get hungry on time. Also i see you are only able to have 1 main meal in a day unless you will go over by the looks of it. However,if you are working out especially with good amount of cardio, then you are able to up the calorie intake slightly say to 1500 per day. That will give you a slight lee way to have a second lighter meal in the day. Also if you ditch the snacks for a light meal you could still just about do the 1300/1400 sha. The main question is what constitutes a light meal in naija? Cos most meals tend to be over the 300/400 cal mark . Think its a case of really reducing the portions to attain a low cal meal. Unless you just have a piece of grilled chicken and salad, just my thoughts. what do you think? Also with your above intake, do you go to bed hungry?

Tolulop001:

in my office lunch is served so i cant pick and choose, the only other thing they bring is semo/eba

yes oh im a girl, its my stealth mechanism around this jungle called NL!

i just have this mental picture of me having abs like JM, that thought keeps me going!

^@Tolulop, about the lunch i see why ur limited to mainly rice then, hope the portions are ok?
lol at you going undercover in this place, don't blame you sha as it really is a jungle on some of the other threads.

@Agaba, nice work you've got going on with all this serious weight training. Seems you have a reasonable gym round you and a stadium to run in. Do you find you are eating more food or less whilst out there? Whenever i'm over there i always lose weight as i'm too hot to eat stodgy food and my appetite reduces for some reason. I just eat stuff i miss/ been craving.

Tuesday 21st June

Exercise:

JM Ripped in 30 dvd (level 2) - 30 mins
Power walk - 60 mins

Food:

Bowl of cereal and milk
Large helping of boiled plantain and beans (made like asaro) with small vegetable stew, 1 piece of beef
7 pieces of fried plantain
1 packet of chin chin (100g)
Water 2.5 ltrs

lol @ Tolulop, ok mistake noted. Hey what about yam and beans for a change from rice or even boiled plantain? Also i take it you're a lass eh? cos i noticed your profile shows as male, hope i didn't just assume you were female lol

@Gen, yes i'm in the Uk, but i now live in the home counties. Still going power walking with my neighbour (check out my logs).

^ @Gen, welcome back! I was going to send out an alert for you if you did not appear today lol. Glad to see you back on track. No need dwelling on yesterday. Today is a fresh start.  The day is still young, so more exercise can be fitted in    Also that 'hard dough' bread, is it the jamaican bread that is slightly sweet and doughy, a bit like agege bread? I used to love eating that when i lived in london (can't get it to buy where i live now which is prob a good ting ) but it is seriously naughty indulgence food,  all in moderation though.

I think Tolulop has logged what she intends to eat today, not that she has already eaten it all by 8.30am this morning lol! Obviously if the food eaten  changes from what she logged i expect her to come and report herself on here like we all do  haha

Tolulop001:

thanks mehn, im dusting off and getting up!
i think fist size eba has about 500 in it, im not sure oh. Amala is like the lightest of the swallows.
You could weigh the garri u use to make the eba 

check here for amala
http://www.myfitnesspal.com/food/calories/naija-foods-amala-9585251

and eba

http://www.myfitnesspal.com/food/calories/nigerian-yoruba-eba-cooked-garri-9090868

@Tolu, thanks for the link. I've checked it out and although its not an exhaustive list of naija foods, its a good guide as long as one remembers to measure the grains/power before making the eba etc,  also weighing the yam and plaintain. I guess it shld get easier to judge what equates to 100g after doing it a few times. Good guide though cos one can easily be decieved with our naija food portions not knowing one is packing calories in even though it might just look like a small plateful,

Monday 20th June

Exercise:

Tae bo advanced dvd - 55mins,
Power walk including brief sprint (3 laps round running track) - 60mins

Food:

Small bowl of porridge oats with 3 prunes, drop of milk
1 slice of toast with scrapping of vegemite spread
1 packet regular indomie noodles, 1 boiled egg, mixed veg
Toasted tuna sandwich with 1 slice of cheese
1 scoop ice-cream
1 cup of coffee
Water 2.5 ltrs

my neighbour (who i go power walking with) has gone to hypnotise herself to lose weight (i guess desperate times calls for desperate measures eh lol). she went to visit a hypnosist earlier today for 1 hour and she claims from now on her attitude to food will change and so the weight shld drop. I'm amused and will just watch and see lol,

^@ agaba, i receive my blessing thank you 

@Toluperf, nevermind about yest binge fest, it happens, u just draw a line under and move on. Btw, if a fist size amala has around 400 cals how many cals will be in similar size eba/poundy? I've always wonderd about eba esp as not sure how calorific it is and one can pour so much gari to make it. hm,

modath:

Barbie Doll,
Hope u had a great wknd too. Abeg, nack me tory,do you mean your log above is all you had for the WHOLE DAY, little wonder I've been rocking 76kg for forever. More grease to your elbow dollie.

@Modath, yeah that was pretty much all my food intake for yesterday. Its not as little as it sounds though, i try and control the portions and snacks as much as i can. I used to have a pretty large appetite and would eat humungous amounts of food but when i embarked on losing weight i had to adjust my portions etc and the tummy got used to it sha, saying that though, there are days i do have the urge to eat loads but doesn't happen that often thankfully!

@HG dear- good luck with tae bo week. I resumed my tae bo sessions last week mixing it with JM as needed the cardio. They are long sessions (did one this morn 55mins) but i just try and lose myself in the workout and focus on my technique and good old billy and before you know it , ur done.

Hi all, hope you've all had a fab weekend?

Sunday 19th June

Exercise: JM Yoga Meltdown dvd -30 mins, Power walk - 60 mins

Food:

Toast, 1 frankfurter
1.5 serving spoon rice and stew, prawns, stirfry squid, 1 can of fizz
small bowl of cereal and milk
2 scone, 2 small pancake
Water

@Hg, congrats girl!!!, i sure know the feeling of finally 'crossing over' . Its sweet and a great motivator  well done. As things have bucked now in the right direction may it continue to go steadily down. Human beings sha,  we all like a bit of gist/news/amebo whatever one calls it! see how we all reported in with bated breath awaiting your 'news' hee hee Keep pressing on with JM, u go conquor that level soon, but yeah we don't want injuries.

@Modath,my girl good to see your still doing your thing albeit a bit in the background  .


Friday 17th June

Exercise:

Tae bo- Get Ripped Dvd (30mins),
JM- Yoga meltdown (30mins)  (yeah i really love this as you can see  )

Lovely weekend to everyone.

^^ @HG, can't wait to hear it

Evening all!

Thursday 16th June

Exercise: Tae bo Cardio Bootcamp dvd (30 mins)
JM Yoga Meltdown dvd Level 1 (30 mins) - really great stuff, thoroughly enjoyed doing this 

Food:

Porride oats with a drop of milk, 3 prunes
Chicken strips and 1 slice of cheese toasted in a sandwich
1/2 pkt quavers (crisps)
handful grapes
1.5 serving spoon of rice and stew, 1 beef, 1 chicken drumstick
(2 chicken nuggets from my kids plate)
1 cup coffee
2.5 ltrs water

How are y'all doing?

@ Modath, HG, missing you gals. Where u dey?? abeg show face now

@Tolu, keep it up good work there so far. When u say 'moderate rice', pls cld you quantify,  like is it 1 or 2 heaped serving spoon of rice etc?,  i just want to have an indication of portion size in relation to the calorie count. thanks

@Agaba, sup mate? not much outdoor action here due to the heavy rains lashing the country for the past few days or so. So for now the evening power walks with my neighbour have somewhat dwindled much to her (and esp her hubbys) disappointment. However i've realised i'm really a morning exerciser and usually by the end of the day i'm worn out, not at my peak and excuses flow easily. Also do not feel inclined to push myself as hard in the evening. She happens to not be a morning person  , anyway i will still try for her small.

Tuesday 14th June

Exercise: Day 20 JM Ripped in 30 dvd (30 mins)

Food:

Small bowl of cereal with milk
2 Wholewheat bread, 1 slice ham, 2 strips of mackrel, 2 cube of cheese, 2 tsp coleslaw salad
1.5 serving spoon spaghetti with meatballs in tomato sauce.
1 scoop vanilla ice-cream.
2.5 ltrs water
1 cup of coffee

Tolulop001:



plus what is the dealy with this[b] JM DVD[/b], im interested oh! Killer abs in 6 weeks!

^ @ Tolulop: I heartily reccommend it. Results can be seen in a short space of time esp if you monitor your eating. I'm currently doing her Ripped in 30 series.

Talking of eating,

Tolulop001:



my main weakness is chocolate and someone just gave me a huge bag of it. . . ive been giving it out very sadly

^ you need to get rid of the entire stash of choccies girlfriend, don't let it sabotage your good work. There will always be such 'enemy of progress/enablers' along the way to your goal. 1 or 2 chocs ok, but a whole bag, abeg ditch them!

@Gen, pls come out of hiding, where u dey now??

amykelly:

Hey guys, I love this section and would love to be a part of it.
Currently I weigh 70kg and plan to reduce to 60kg. I feel motivated just by reading your comments.
The problem is i work six days a week so how will I do 1000 skips s day !!!
Also the only food accessible to me at work is rice and beans and crackers. 
how do i manage to eat just 1400 calories a day??
Suggestions??
Oh! one more thing how do you quote someone on naira land just realised its not copy and paste

Welcome Amykelly. To quote someone there is an option called 'insert quote' on the top right of the persons comment you want to quote. click it and it will apear in your reply box.

As per fitting in your workouts, depends on how early your day starts and how late it finishes. You could wake up that bit earlier to fit it in, only need about 25-30mins to get the heart rate up and get a decent w/o. Alternatively if you are not an early morning prson or have to get out to work v. early, you could do it after work? Another thought is to use your lunch break for brisk walk so just try and fit in more movement, every little helps. Also how come rice and beans are the only food available to you at work? Can you not take in your own food just to add variety. Its not easy trying to stick to a set number of cals esp with our naija food etc, but the major key is getting the portion control in check and watching what you snack on. Also avoid late night eating. If you are serious, this is a good place to check in just to keep one motivated, get ideas, advice and track progress. Hope this helps.

Monday 13th June

Exercise: Power walk - 90 mins

Food:

Porridge oats with milk, 3 prunes
2 serving spoon jellof rice, 1 piece beef, plantain, 1 boiled egg.
2 slices wholewheat bread, scrapping of butter, vegemite
Water 2.5 ltrs

modath:

Barbie,
How are u doin? Babe hw do u get yourself to exercise( not aerobics classes)later in day cos if I don't do it by 7/8 am, it ain't happening.
Woke up @ 4 am to pee,checked NBA results on the net and cos the Mavs won (seriously rooting for them)I made the dumb decision to check ESPN,sat for three  hours listening to all the post games analysis and now can no longer ginger myself to do it.
Damn, I wish I had an Aerobics class too.!!!!

^@ Modath i dey o jare. As per the exercising, Im in the same position as u. if I don't make the effort to do it first thing (i.e around 6am before the households wakes) then it can't happen later on in the day except my aerobics/power walk sessions which are in the evening when kids are in bed and hubby is home to stay with them.  Just not practical and no spare time to quickly do it in the day with a 2 yr old around. Like this morning, notin notin for JM as i overslept, also had this niggling pain in my back so going powerwalking later instead.

@Tolulop, welcome to the forum. Your time frame for shedding the weight seems reasonable. Just keep logging your exercise and food. Nobodys showing off here , pple just log what exercise theyve done for the day and it serves to motivate them and others on the thread.

@Agaba, how u dey? Good work, 75kg with squat is some w/o indeed  !

GenB, HG how far?

modath:

http://sandrarose.com/2011/06/jennifer-hudson-hospitalized-for-lap-band-complications/
JENNIFER HUDSON LAP-BAND PROBLEMS?
http://posse.perezhilton.com/public_profiles/Intheknow59

Barbie doll,
She didn't do it in eighteen months,she took some time to have her baby,bam 6 months later she came back ''BRAND NEW''. i know because i have my finger in every pie, (POLITICS,INTERNATIONAL POLICIES,SPORTS,POP CULTURE et al] .am like a sponge,i soak up everything. But stuff like the above just make it difficult to believe. you know most celebrities get snapped by the PAPS one time or the other going in and out of the gym or whatever but she has never even been caught ''dancing''. stories like these leaves one wondering and enquiring!!!!!!
I am not cursed with my stubborn genes because i used to think that if somone that is a mother like me,weighed more than i did could just varnish in a twinkling of an eye,then something must be defective in my makeup .

@modath, as per the J-hud thing, the truth shall out sooner or later. Hm

modath:

http://www.myfitnesspal.com/topics/show/253907-the-ultimate-before-and-after-30-day-shred-thread

HG and Barbie,
Pls indulge me and see the results of ''SHAWNA MAMA''. I am speechless and its a rare thing for me.

Wow wee! the difference in her tum is atonishing, talk about shrinking. And i can see the definition showing her stomach muscles. The girl tried sha, 30 days flat and doing additional workouts in between. What i like is that she has a real after preg tummy in the first pics complete with stretchmarks etc, (seems she had two kids or so) and shows the improvement that can result if one w/o

Friday 10th June

Exercise: Day 19  - JM RI30 dvd.

Food:

3 slices wholewheat bread and vegemite spread.
1 cup of coffee.
1 BK burger (yah its that friday feeling, lol)
1 serving pasta and meatballs, brocolli and cauliflower
2 scoops frozen natural yoghurt
Water 2.5 ltrs
1 slice cheesecake (see above!)

Review:
So I've been at this exercise programme intensely 5 days a week for 4 weeks now. Having completed all 4 levels, i will continue (after all na ripped in 30 not 19 days haha so i'm only half rippped  ) but plan to change things up a bit.
I want to incorporate it with tae bo as i need to achieve my daily calorie burn and with RI30 the cardio is not enough as a stand alone considering I am not following the strict diet that JM reccomends. My verdict of this dvd is that it does what it says on the tin. It has excellent strength training routines. I've really enjoyed seeing my upper body strength improve. So I will still be doing JM, but rotating with Tae bo.