Weekly fat-loss timetable

Road to 80 kg

Now: 93 kg
Goal: 80–82 kg
Waist: < 90 cm
Pace: 0.5–1 kg/wk

Monday

0 of 0 done

Times are a guide. If you have late calls, slide the whole day later and keep the same gaps between meals. Your ticks are saved on this device and reset each week.

House rules

One carb portion a day, at lunch, about the size of your fist.
Protein at every meal and in your afternoon snack.
Vegetables fill half the plate at lunch and dinner.
No soft drinks, malt or sweetened juice. Drink 2–3 litres of water a day.
Cook with less oil and skip fried snacks like puff puff and chin chin.
The kitchen closes after dinner.

Strength circuit

Monday, Wednesday and Friday. Do all five back to back, rest 60–90 seconds, then repeat for 3 rounds. When it feels easy, add a 4th round.

SquatsSit back like there's a chair behind you.×12
Push-upsAs many as you can with good form. Drop to your knees if needed.Max
LungesStep forward, back knee almost touches the floor.×10 / leg
Backpack rowsFill a backpack with books, hinge forward, pull it to your belly.×12
PlankForearms down, body straight from head to heels.30 s

Swap list

Bored of a meal? Swap within the same group and the plan still works.

Protein

Eggs, fish (titus, mackerel, tilapia), chicken, lean beef or goat meat, moi moi, beans, plain yoghurt

Vegetables

Ugwu, efo, ewedu, okra, cabbage, carrots, cucumber, garden egg, tomatoes

Fruit

Orange, tangerine, watermelon, pawpaw, pineapple, guava, appleBananas are fine, but keep it to one a day.

Carbs (lunch only)

Rice, eba, amala, pounded yam, boiled yam, boiled plantainOne fist-sized portion.

Weekly check-in

Every Sunday: weigh yourself after the toilet and before food, so the numbers are comparable.

Every other Sunday: measure your waist around the navel.

Stuck for 2–3 weeks? Make the lunch carb portion a little smaller, or add 10 minutes to each walk.