Two science-backed blueprints built for Nigerian bodies and Nigerian foods. Whether you want to lose fat or gain healthy muscle — we have the exact plan you need. No junk. No starvation. Just results.
📉 Weight Loss Blueprint
Burn Fat, Keep Energy
4-week Nigerian meal plan, 500-cal deficit strategy, intermittent fasting guide — all using jollof, ugu, tilapia & more.
💪 Weight Gain Blueprint
Build Muscle, Gain Mass
For hard gainers, underweight people & post-illness recovery. 3,000-calorie Nigerian meal plans + beginner strength training.
😣 THE PROBLEM
You’ve cut rice, you’ve tried skipping meals, you’ve even bought supplements. But your body no dey change. Sound familiar? You’re not lazy — the advice you got was just wrong for your body and your lifestyle.
Jollof rice, eba, pounded yam — they hit different. But no one told you the correct portion sizes or how to eat them without gaining weight.
You step on it every morning hoping for a miracle. But it’s either stuck or moving in the wrong direction. The frustration is real.
Eating the wrong foods at the wrong time leaves your body confused. You feel heavy, sluggish, and nothing fits the way it used to.
People keep saying ‘you look sick.’ You eat a lot but your body refuses to hold weight. You need a real strategy, not more junk food.
“Eat kale salad and quinoa.” Where? With which money? Most online health guides don’t understand Lagos, Abuja or Ibadan life at all.
Waist trainers, slimming teas, detox pills. You’ve spent thousands of naira chasing quick fixes that gave you zero lasting results.
⚡ WHY IT GETS WORSE
If you keep doing what you’re doing, your body will keep doing what it’s doing. The longer you wait, the harder it gets. This isn’t to scare you — it’s to wake you up.
"Belly fat isn't just about looks. It increases your risk of high blood pressure, type 2 diabetes, and heart disease — conditions already rising fast in Nigeria."
"Being underweight weakens your immune system, shrinks your muscles, and leaves you vulnerable to infections. Post-malaria or typhoid, this becomes even more dangerous."
of Nigerian adults are overweight or have excess belly fat
higher diabetes risk with belly fat, even if total weight looks 'normal'
extra eaten the next day after only 4 hours of sleep
✅ THE SOLUTION
Built from real evidence. Designed for Nigerian foods, Nigerian budgets, and Nigerian lifestyles. Choose your path — or get both.
We give you clear BMI charts for Nigerian body types. Know exactly what your healthy target weight should be — for your height, gender, and age.
Yes, really. The 4-week meal plan includes jollof brown rice, grilled tilapia, moi moi, ugu soup & more. You don’t have to eat bland food to get results.
Eat between 10am–8pm only. We give you the exact meals to eat during that window so you burn fat without feeling starved or weak at work.
Sample deficit day: 1,300 calories of real Nigerian food — oat porridge, grilled mackerel, okro soup. Never hungry, always nourished.
8,000 steps/day + 2–3x strength training per week. Walking 30 mins daily reduces waist size by 2.5cm in 8 weeks. Proven by Harvard research.
For most Nigerians trying to gain weight, that’s just 300–500 extra calories above maintenance per day. We show you the math.
Egusi soup with eba, jollof rice + fried plantain + chicken thighs, groundnut smoothie, yam porridge with palm oil. All affordable, all delicious.
Fat has 9 calories per gram vs 4 for carbs. Add palm oil, avocado, coconut milk, groundnut paste — gain 120–240 bonus calories per meal without eating more food.
Squats, pushups, lunges, planks, glute bridges. 3x per week. This turns surplus calories into muscle — not fat. Results visible in 4–6 weeks.
After malaria, typhoid or any illness, your weight drops fast. We give you a specific strategy for rebuilding your body safely and quickly using local ingredients.
⚖️ OLD WAY vs NEW WAY
Zero guessing. Zero wasted food. Every week has a clear goal and familiar, affordable meals you can cook at home.
Week 1
Week 2
Week 3
Week 4
📦 WHAT'S INSIDE
Two complete guides. No fluff. Just actionable content you can start using today.
Separate charts for men & women. Know your exact weight target.
Day-by-day Nigerian meals for both weight loss and weight gain.
Everything you need from your local market. Nothing foreign or expensive.
Beginner strength routine — squats, pushups, lunges. No gym needed.
Know your deficit or surplus. Personalize the plan to your body.
Step-by-step checklists for both guides. Track your progress daily.
💬 SUCCESS STORIES
“I lost 8kg in 6 weeks without quitting jollof rice. The portion guide was everything. My colleagues are now asking me for advice!”
“After typhoid, I dropped to 57kg. The weight gain blueprint helped me reach 66kg in 3 months. The egusi and eba high-calorie plan was perfect!”
“I’ve been trying to lose weight for 2 years. This is the first plan that actually made sense for my life in Abuja. Down 5kg in Week 3!”
🔥 GET STARTED TODAY
Get both the Weight Loss Blueprint AND the Weight Gain Blueprint. Two complete, Nigerian-made guides that work together to help you reach your goal — whatever it is.
Regular price: ₦15,000
₦7,500
One-time payment • Instant digital download
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© 2026 Weight Blueprint – West African Edition. All rights reserved. This guide is for informational purposes only. Consult a doctor for medical advice.