₦airaland Forum

GenBuhari:
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.

@Gen Buhari[funny moniker]
We are happy to have you join our midst,its never too late to make good choices.permit me to ask you the following questions[i am deputising for our resident guru Romeo]
1.What are your goals and objectives
2.Do you have any PRESENT OR PAST existing health issues
3.What kind of foods do you eat,love or crave.
Lastly,are you ready to give this 110%.

[quote author=Hour_Glass link=topic=282744.msg7521835#msg7521835 date=1294915459]@ 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[/quote]@HG,
For the arm curls,you definitely need to move to something close to 6kg so that you can continue to gain strength,you realise that if you aren't challenging the muscles,you might stagnate,moreover any weight you can lift for more than 15 reps is merely for endurance, for real strength lift weights that are heavy[i lift weights that i can only do 10-12 reps and only able to complete 6-8 reps on the third].
I am a fierce advocate of ''heavy'' lifting for women.i have seen its effects on my body,its not gimmicks.

@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.

@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.

@General house.
hope y'all doing good.

@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.

@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]

@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.

''GET IT TOGETHER GIRL!!!!!!!!!!!!!!''

@Hourglass
Great,its beautiful that you are improvising,you will definitely see results as long as it challenging.way to go we are rooting for you.

@Omotoyen,
I wish i had the skill and perseverance to count calories,my forte is plain portion control/exercise.but I'd love to pick your brain anyways.
1.The amount of garri to drink.
2.Can you help me count the appropriate number of tablespoons of unprepared ogi/akamu for consumption.
2.What about the scoop of palm oil,vegetable oil for yam porridge,beans soup stew e.t.c.
Calorie counting is mind boggling,and its something i have never been able to fathom,i wouldn't mind if you can shed light on this dark area.

@Eja,
How are yous?

....

@Romeo,
I am going for a run/jog tomorrow A.M(as usual),i may skip or do stair step-ups,i don't care which,i just have to engage myself in something that is high intensity ASAP,i need the endorphin rush,i have abstained for over eight days and its been TOO LONG for this ENERGIZER BUNNY'.its also extremely important for my mental health.i tried the stretches this morning and after my usual 5-10 minutes extreme boredom kicked in,tried to concentrate but gave up about 2 mins later.
I wonder how people can give up on exercise[without any injury layoff] for a long time ,i fortunately or unfortunately am not one of those people.its not the OCD per Se,or any compulsion about weight,its the feeling of well-being that high intensity cardio gives me.Moreover i feel like i am carrying lead weight in my belly even though my cloths fit the same.

@Omotoyen/Hourglass
Whats going on with the plan.?.

Joyeux nouvelle annee a mes cherie aimes.

@Romeo,thanks for all your time and efforts in 2010.this year you will not be missing.this year things will come to you with minimal efforts.be blessed at all times.
My internal plumbing is all good now.moreover i have been making a spectacle by dancing vigorously at every opportunity even when it is not needed .i bend low so i can get some opportunistic squats in though.LOL.
we are returning to abuja today so i will do the stretches for the next three days.

Ha ha ha,pele oo.good old DOMS got you.it got me too one time that i had to be inventive to get off the toilet seat.my hubby had a good laugh at my expense for days.

@Romeo,hw r u doing?am adhering to your advice & not doing any heavy duty stuff until 3rd of january but i can tell you my digestive system has almost grinded to a halt.moreover am awake with nothing to do(am an early bird exerciser)but since am going to spend the whole today walking around balogun,my internal plumbing will get a move.

@R4R,
Thank you for your input, i "FELL" this morning cos there is something about regular exercise that is addictive, i tried not to do anything jarring but ended up running for 15 mins and skipping for another 15 mins,will definitely heed your advice and not do anything for the next week,but can i do squats,lunges,and planks[lightly].
@Hourglass,welcome to the thread.never say never,try it and see if you can work it.

@Omotoyen,
I have always had a slightly disproportionate tummy compared to the rest of my frame since i could remember,but it gets worse every time i put on the slightest amount of weight. like you i have had two c-s too,with a 2yr 4 months interval.i was able to keep my weight well below 90kg with my first pregnancy,but cos i was always poorly in pregnancy especially with my second in 2008,i believed i had earned the right to stuff my face and within six months i had become GROSSLY overweight.
The irony is that what did me in wasn't sugar,burger nor such foods since i have never had a sweet tooth but eating up to between 6-8x in a day cos i was "breastfeeding''.
Sure you would have periods where you'd lose inches but your weight will remain the same,so i go by my clothes and people's reaction and comments.i know we always tell ourselves people's[family and friends] comments don't matter,i believe they see me better and can tell me more than what i see in the mirror.
The woman who asked me what i did with my"pregnancy" told me she used to wonder why i got pregnant immediately after having a baby by C-section considering that i was enlightened and should know better,with the attendant complications and all.

@Omotoyen,
Please and please,do not run now,the most you should do is 1-2 mins moderate jogging intervals to push up your heart rate,running now will put too much impact on your joints/cause injury which could cause a set back.i didn't start running until i got down to about 85kg and i have some nagging injuries to show for my efforts.
I bow to your calorie counting wisdom, i don't count cause i wouldn't know where to start,i eliminated white flour,deep fried,sugar and empty calories from my day-day diet and i do PORTION CONTROL,no-one is ever likely to go astray with that.
Any thing you need,please am here for you.

@Omotoyen,
Gosh,you think you'd join the ranks and we wouldn't notice,not at all.Please don't set a DATE for weight loss,it could derail you,have a look you are walking towards,measurements is important and make sure your diet is on point.
I am not so sure of my starting weight,but i remember that i was able to comfortably fit into my maternity size 18-20 top[doesn't help that i have an apple shape,with a tummy that protrudes forward]but after two months of,healthy eating and daily brisk[60-90min] walking,and a change in the fit of clothes, i weighed 98kg in October of '09,cant say it was the high point of my life.
I now weigh between 75-77kg,wear a size 12-14[on top but a solid 12 down] and received the greatest compliment in the world yesterday from an acquittance of my mum,she asked me what i did with the "pregnancy" i was carrying,that she's been wondering for about three months but couldn't summon up the courage to ask me,but she said she could no longer help herself,so she straight up asked me.i was super thrilled,and felt like Santa Claus came and delivered all my wish list in one fell swoop.
I am now super motivated for ever and you know the most beautiful thing of all,i have fallen deeply in love with my healthy lifestyle.

@Omotoyen,
Welcome,bravo on your accomplishments so far,its great that you are already on track so its going to be easy to continue in the same vein.if i may ask what are your goals and objectives?,what type of food do you like/crave?do you love to break a sweat?in short lets know what you are currently doing so we can know what to advise.
I have lost about 25kg but its been over 15 months and counting.i would not lie to you,it hasn't been easy but its all worth it.

@Eja,
How are YOUS?

@Sammie,Aladunni,Mightlove,e.t.c
Keep on keeping on.

@R4R,
I am thinking of doing just my core workouts for the rest of the year,i am not burnout or anything like that but i am hoping taking the time off will help my sciatica/pirimorfis syndrome[don't know which it really is] heal finally,its not completely gone,its just much much better but i seriously doubt if my OCD will allow me,i am an endorphin junkie.LOL.

@General house,
Hi all,how y'all doing?.

@Romeo,
Thank you ,you are always a lifesaver.Its only my lower body stats i don't want to lose,cos it has provided a kind of balance for my slightly chunkier upper body, I'd absolutely love if i can take the measurement around my lower belly to 34",right now its at 36.5" but since i know i can never spot reduce i will take whatever i get and i know squats and lunges will give me a firm and tight lower body.
As for coxty,the jury is still out.

@Sammie,
Thanks, don't beat yourself up when you don't always get it right,do the 80/20,80% for healthy living,20% for your sanity.
@Mightlove,
Hope you are doing great, i love the picture blogs on spark people, i frequent the site cos its full of positive cheers,its about everyday people getting by as best as they can and there is always something to learn every time i go there.
The only person who can stop you is you,life will definitely get in the way sometimes,don't give up,as long as you don't take it as a destination,you will relish the journey.

@Sammie,
I just step up and down the bottom stair in my house, i do it in intervals, i put the right leg up ,left leg up,right leg down and then left leg down, i do it and then alternate the leading leg,i count 1 through 50,switch it up,then take a 2-3 minutes breather, i do it 2x,then do the third set with dumb bells in my hand,which i do overhead press with.i do it thrice in a week,and i love it cos i can feel the muscles in my legs tightening up when am doing it, and even though my thigh is looking bigger,it is firmer and has a noticeable cut/definition,it has also helped my mid section cos i feel its tightening up too.
Sammie,i lost fat not because my BODY was tired of being overweight but cos my MIND didn't let up, i am not about to regain any fat weight,i may regain water weight at any point in time but i will not gain fat[if i can help it] i am taking the rope[cardio] and my mat [for planks and push ups,] so i can be on top of my game, i was advised on this thread by the great peeps to relax my guard and not always be rigid about food rules when am in the company of people so i can maintain relationships., i am adhering to it but still applying caution.
I am so in love with myself that i will continue to maintain it for as long as God allows.

@Romeo,
How you doing?my lower body stats
Calf==14" Upper thigh===24.5 and Mid thigh is 22", but my bum is still holding on to its 41". ROMEO, I don't want any of these stat to go lower than this maybe at most an inch cos i love the way skinny jeans fits,am i delusional.

@Nonny,
welcome back,have everything in moderation and make sure you dont slack off on your workout[especially this December 'dying minutes''] in short ,all you need to do is just continue the way you have been doing but because of all the goodies available at this time of the year and taking into account the kind of community structure and the need to celebrate with our peeps,have everything in moderation and expect to gain about 2kg but get back on your grind in the new year.
That is my plan though,cos am spending the season with my in-laws.
N.B==am traveling with skipping rope and mat.

@Coxty,
I am and will always be at your service,but its difficult to know what to proffer cos you have not done any of what we asked.okay lets start afresh==can we know your height, current and past weight[within the last three months] and the kind of food you like to eat.
@Mightlove,
I am humbled,thank you so much,anything you want to know am always ready and eager to step to the plate.i have also discovered a new strength training/cardio mix[stair step ups] that has been kicking my butts for the last few weeks.
Did you check out Rikkielle's weightloss journey blog on spark people.com as i posted sometime ago,pls try and do so,it will put some things in better perspective.she is my motivation.

@Sammie,
I am doing great? I no longer post my log for two reasons
1. There is basically no difference or let me say there is just a slight variation in my meal on a day to day basis.
2. I don’t want to discourage people who have cheat meals now and then, but I can fill you in for yesterday [estimated]
I did 30mins of jog/sprint /walk, 15 mins of step ups [on a ten inch staircase] then 15 mins of strength training [squats, lunges and core training]
B==Beans and Wheat bread
L==Eba and vegetable
D==Rice and chicken
I snacked on garden egg and blended strawberry and banana smoothie.

Today, I had amala and vegetable before church and snacked on garri and groundnut some few minutes ago, will soon have lunch cos am still hungry.

A for sunny land, its in balogun very close to Great Nigeria house and shittabey court and not far from mandilas. Just ask from people around someone will definitely oblige,

@Romeo,
I don't feel any pain whatsoever and the doctors that checked me ruled out hernia,i will go to National hospital for a final opinion,but i never had it when my bulge was at its worst,its just now that my stomach is looking better,its starting to feel like it could be loose skin.

@Coxty,
Try and weigh and measure your height asap in order to proceed.

Coxty,
Are you sure you are 3.7.?

@Mightlove,
Update----I just find out my new swing is between 75-76, cos the scale never goes above 76 now, and i haven't done anything differently.i have also lost half inch in my waistline and stomach.

@Eja,
How body and baby?

@Romeo,
The right part of my stomach bulges slightly than the left[i freaked out when i first noticed it but when i went to the doctor, i was advised as usual to ''lose weight' and get great support shape wear for the bulge.should i take it as it is or i should get a second hospital opinion[ i saw two different doctors on different days in my primary health care center]

COXTY,COXTY,COXTY.
ME I TIRE OOOO!!!!!!!!!!!

@Coxty,
Hi,but you still haven't answered the questions posed!!!!!!!!.anyway i have just one tip for you,
Review Romeo's posts carefully,both on this thread and on the other ''FITNESS INSTRUCTOR IN THE HOUSE'' thread.
when you do so,all the tools you need are right there.

@Mightlove,
I am doing great.my weight has plateaued at 76-78kg and barely any inches lost since heaven knows when[i still get my workout in,the diet part is a way of life now],and the advise i have latched on to in all my internet cruising is to allow the body to settle at a particular point for 3-6 months so the body can reset itself to the newer lower weight so the body's resistance will be minimal compared to when everything is done in one swoop.
You know fat is like savings for the body and it resists attempts to "rob" it but if its done gradually it will barely feel it.