Logs for today

9:30am - 1 glass of low fat yogurt

1:15pm - 1 glass of mango juice + 2 medium cubs of roasted corn

3:30pm - 2 fist size portions of amala, okro soup + 2pcs of fish

6:00pm - 2 handful of biscuits and milk

Dinner -

Water intake - over 3 ltrs already, still drinking

Exercise - Interval training (7 mins brisk walking, 3 mins jogging + 1 min sprint), i repeated this cycle till my timing was 40 mins and 57 secs, stretched a little then did 15 mins of total body workout (did 1 set of 15 reps of each exercise).

Romeo4real:


This is almost impossible for me to do, as there is quite some information missing -

1 glass chocolate protein shake - How many scoops in the glass? How many calories per scoop?

1 scoop = 90g with 0g fat

[

b]2 servings rice n beans + 6 small pieces of dodo + 1 hardboiled egg[/b] -How big is a "serving"? How much oil use in the preparation?

I actually bought it, but i made sure it was just the standard cooking spoons used in naija (medium sized), 1.5 for rice and .5 for the beans, the dodo was not too oily too.

6 small bananas - How small are these bananas?

small like 4" long

2 servings mixed vegetable casserole + 2 tbspns of rice + 4 pcs of plantain + 1 meat - What else is in the caserole? How much oil was used?

1 teaspoon of soya oil (cos i used just like two tablespoon full for the whole bowl i cooked a few days ago)

At a glance, i would say it's definitely above 1600 and close to 200s-2500. You need to be more consistent with your meal plan. Sometimes not enough, sometimes, too much. This log here is definitely too much for the amount of exercise you are undertaking at the moment.

Where is Omotoyen? She is the calorie counting guru here.

Thanks R4R, that is the highlight.

Exercise - Nil (still sore and am trying to watch my flow)

Thanks romeo, i ll get all those info ready when i log in on my system 2moro nyt. Good nyt

Logs for today

7:22am - 1 glass chocolate protein shake

Breakfast 10:30am - 2 servings rice n beans + 6 small pieces of dodo + 1 hardboiled egg

5:30pm - 6 small bananas

Dinner 8:10pm - 2 servings mixed vegetable casserole + 2 tbspns of rice + 4 pcs of plantain + 1 meat

Water intake - over 2.5 ltrs

Exercise - Nil (so much soreness)

I really wish my calories will not exceed 1600 daily, but measurement of these becomes so difficult. R4R please can i give you an assignment to do for me? Look at the above meals and tell me how it can be 1600 calories because am sure what i ave above is more than 2500 calories sef

Logs for today

7:45am - 3 medium balls of puff puff

9:10am - 4 small pcs of fried yam and 2 akara balls (another bad day of fried stuff)


Lunch 3:30pm - 1 medium sized roasted plantain + a handful of peanuts


Dinner 8:45pm - 3 medium sized yams + egg sauce + 2 tbspn of vegetable casserole

Water Intake - dint count, but of course the weather was hot

Exercise - Circuit Training for 35 mins (lower body muscle group exercises at close intervals with 20 stepups each), all these including warm up and stretch.

@ romeo, you said something about STANDARD in exercising when replying genB. What is that about cos i dont intend ever joining a gym o, how do i get what these standards are?

Romeo4real:

@Gen B -
I will not advise you to cancel your gym membership. You are highly unlikely to be able to exercise to the required standard if training from home - unless you have a gym at home, or a collection of dumbells. I would devise a 3 day program, min of 40mins/session to be dome in a gym. Do your upper body on day 1, rest on day 2, intense cardio on day 3, rest on day 4, lower body on day 5.
Make sure you do a min of 2 exercises per muscle group/ 3 sets per exercise/ 15reps per set. You can use the gym in the morning before work, or after work.
This is all about control and commitment. Remember, the purpose of eating is not to feel full. It is to supply your body with nutrients. Any extra nutrients are simply unnecessary, and is a surplus, which simply turns into fat.

@romeo, pls watz d relationship between exercise and monthly flow, especially vigorous exercise. Is my regime vigorous? I resumed today.

Ndo modath. Get well soon. I also had lower abdominal cramps since yesterday and it had kept me weak, hoping to be up and strong before the day runs out.

Romeo4real:

@HG -

Been looking at your food logs, and i want to encourage you to structure your meals and snacks a bit more. Make sure they are a min of 3hrs, but not then 4hrs.

Ok, I will try to structure them, but i tend to snack when am hungry and the next meal is not ready.

Am i reading this right? 3 tablespoons of rice & beans? With 2 slices of plantain?

,
Yes o, it was a left over and i counted it as my lunch. I actually intended using the shake as the replacement but i was still hungry after so i quickly cleared it.

You are doing something wrong. There is no way you can complete all you wrote down here in 22mins - if done properly!

hmmmmn, maybe i dint get the time right, but i actually summarised the sets and reps, i mean for some i did 2,3 and 4 sets ranging between 10 - 12 reps. But i actually did all those exercises above and well to the best of my knowledge.

Overhead press and arm curls were 4 x 12 each
Lateral raise was 2 x 10
Modified push ups 3 x 12
The rest was 2 x 12 each. Anyways the only thing that baffled me is that, there was little or no soreness which i expected because i was so tired and shaky when i finished yesterday. I hope to increase the intensity and sets next week anyways.

Thanks for the analysis.

Logs for today

Breakfast - Nil (hurrying to church)

1:45pm - A small bottle of fruit drink + 2 biscuits

Lunch 2:22pm - fist sized garri + 2.5 servings vegetable soup and smoked fish

Dinner 8:56pm - 1.5 servings mixed vegetable casserole + 1 glass of mango juice (1 tbspn ketchup)

Water intake - more than 3 ltrs

Exercise 6:30am - 4 mins warm up, 30mins 45 secs walking/brisk walking, 7 mins stretch

Logs for today

Breakfast 10:30am - 2.5 servings rice+beans porridge and a glass of juice

3:30pm - 1 mug of protein shake + mango juice

Lunch 4:30pm - 3 tbspn of rice+beans and 2 medium slice plantain


Dinner - Its going to be mixed vegetable casserole + 1 serving noddles

Water Intake - 2 ltrs so far

Exercise - 5 mins walking/jogging in place for warm up, 22 mins of exercising the upper body (Overhead press, modified pushups, arm curls, triceps extension, back extension, dead lifts and lateral raise) and another 5 mins to stretch. It was 2 - 4 sets of 10 - 12 reps for each exercise.

Nice weekend.

Logs for today

Breakfast 10:00am - 1 bottle of Multina

11:00am - 1 egg roll

5:30pm - fist sized garri + vegetable soup

Dinner 9:00pm - 2 servings rice+beans porridge and 1 hard boiled egg

Water - over 3 ltrs

Exercise 6:30am - 20 mins jogging/walking, 6 mins stretch

@ President Buhari, well done o, if i may ask about this brocolli stuff, can cabbage or lettuce replace it? I cant seem to find them around me here.

Modath where u dey? R4R, thanks for ur help, i think the moderator is on leave for now. I am cool anyways, just trying to adjust my plans/regime for a better result. I just got a good one online and i started today. I got the sports bras, and a new set of running shoes, nothing should stop me now except lack of motivation which am sure to always get in abundance here. I will post my logs tonight. Sammy well done, eja how far? Love you all

@ dominique, my posting rights were seized for reasons i dont know under the username: Hour_Glass. Kindly help me out. Thanks

This is still HG

so so banned and i dont know the reasons yet, i thought i knew. Even my mobile was banned as well.

I will try to post my logs tomorrow.

@all nite nitty