great. so if i want to slim down + a bit of shape up. (I am not fat, it's just the belly.. >< 26y.o., 175cm, 78kg)

Do I need to do a calorie deficit? or remain my calorie intake? (Have been doing long slow running for past 5 months, manage to pass down 3-4kgs and then it stops)

I usually take about 1600cal daily...

Ummm I calculated your BMR and the result is if you are a girl 1600 is right there. If your a guy you are actually eating 234 BELOW your BMR (For a guy of your age, weight & height is it 1834).

Either way, if you really are eating that little and going about everyday life and exercising daily - you are probably stalling any weight loss because your body is trying to hold on to every bit of fat reserve it can. It is our body's defence mechanism when it thinks we might be going through a period of food shortage. Not to say you will never lose weight again, it just is very difficult when you are not working with your body.

I don't know your Macros so I cannot comment, all I can say is you can do 1 of 2 things:
1) Lower your calories to ridiculously low amount under 1000 calories a day and lose weight but it will be bad for your health and energy plus you will lose more lbm.
OR
2) Up your calories to 1800-2000 a day, try to optimize your macros for energy and muscle maintenance, and maybe cutting back your running to 2-3times a week.

I highly highly highly highly recommend incorporating weight training. You may not see a drop on the scale but as weeks pass by your body re-composition will prove to increase the attractiveness of your physique, up your metabolism and (I cannot promise how quickly) you will lose the belly fat as you lose body fat all over.

ima guy i've been mislead to do calory deficit, that's why i am taking in 1600cal >< will definitely need to take in more, at least for some lean muscle

what are macros? measurement?

2) my running are 3 times per week, 2 on weekdays, 1 on sundays

i think i might want to hit the gym soon for weight trainings, hopefully improvement can be seen over time

duh, calorie deficit is a must to lose weight but the amount of calorie deficit shouldn't be as high as yours. 20% max from TDEE is what you should aim for and to average person, that should be around 400-500 kcal of calorie deficit.

You on the other hand consume 200 kcal lesser than your BMR. That is so huge.

I think I am having same problem with you now. 78kg and very hard to reduce it anymore. Calories deficit not working anymore. I been maintaining 1500kcal per day as well with calories deficit around 100-250kcal per days.Already one month and unfortunately the body fat on my stomach didnt go away and my weight still the same .

My diet

*breakfast - skip

*lunch - kfc chicken breast and most of the time I skip the skin part

or anything high in protein (chicken rice (normal big rice) with chicken breast part only

or economy rice - tauhu, curry chicken breast , vege )
#roughly 500-600kcal


*dinner - home cooking (protein - 60% rice/vege/carbo - 30% fat - 10%)
# roughly 300-400 kcal


*supper - nasi lemak ayam dada (nasi kecik) or ayam tandoori with naan
#roughly400-600kcal (not often eat supper)

most of the time my drink is plain water or green tea. Fruit is either apple , orange , pear , grapes ..only one kind per day to stock up my glucose.

Correct me if I am wrong .

This post has been edited by leaF: Nov 28 2012, 02:03 AM

You are trying to lose weight with lots of high glycemic carb?

With all that rice in your diet, you think that your glucose is low? Sigh

No offense but unless you are 10 years old without the ability to find things out yourself (hey look! A computer with internet access!) - it is your own fault for simply listening to other people telling you what to do.

Macros is an abbreviation of Macro Nutrients. There are 3. In no particular order:
1)Protein
2)Fat
3)Carbohydrates

Now...EDUCATE YOURSELF:
http://forum.bodybuilding.com/showthread.p...21703981&page=1

That will explain calories and macros. Figure out what works for you.

I was thinking that too I look at his diet and it is just too... ARGH Aihs.

Maximum is 2 bowl rice intake per day..according to ur theory calories in < calories out will still resulting in lose of weight..I only take one fruit per day..

Mind tell me what's wrong?I am experimenting with this Malaysian diet..managed to lose weight when i was in uk ..uk diet is mich better than here

Based on online calculator, my TDEE = 2186, BMR is 1832.8
Meaning 1800 kcal is a minimum kcal I should intake?
If I do workouts during certain days, eventually I need to up my calories intake as well. correct? To what extend, say if I burn 400 kcal in an hour workout, I need to take in extra 400 kcal as well?

sorry for my noob question, have been checking via google, but all gives different answer

It's ok, I felt it's a bit funny for an adult male to take in only 1600kcal daily (which normally only apply to ladies), that's why I asked.

This post has been edited by driftmeister: Nov 28 2012, 12:22 PM

BMR is the amount of calorie that your body need to function at minimum level. What I would advise is don't go lower than that. And then you get your TDEE@calorie maintenance (multiply by 1.2 since your activity level is very low).

What I would suggest is you increase your activity level. Maybe a 4 day slow jogg and 2 days of sprinting (or any HIIT exercises). Then you can increase your metabolism value to 2839 kcal. See that huge 600 kcal just by increasing your activity level.

What's the significant of increasing your metabolism?

If your TDEE is at 2839 kcal.
If you consume 20% less than your TDEE (20% from TDEE would be 567 kcal), you'll have 3974 kcal of calorie deficit in 7 days + X amount of calorie burn during the slow jogg and HIIT.

If your TDEE is at 2186 kcal.
If you consume 20% less than your TDEE (20% from TDEE would be 437 kcal), you'll have 3059 kcal of calorie deficit in 7 day and no calorie burn from exercise. Keep in mind that you are not advise to go lower than 1832 kcal so the amount of calorie deficit would be much much lower.

You need average of 4000 kcal in order to lose 1 pound of fat.

Indeed, calories in<calories out will result in weight loss but how efficiently you lose the weight is another matter.

The statement of eating a piece of fruit to replenish your glucose level is quite frankly laughable and shows us that you do not understand what you said.

Keeping it short: Your diet sucks and your math sucks too.

You say your only drinking water and tea so all your calories come from food.

You skip breakfast and only SOMETIMES eat supper. That means you most often only eat 2 meals a day which amount to MAYBE 1000 calories.

How on earth can you say you maintain 1500 calories a day (which if you did is still too little assuming you are a man)?

There is not enough information for me to offer specific solid advice that hasn't already been given:
Figure out your calories needs
Create a REASONABLE deficit
Apparently you need to learn to COUNT calories properly
Weight train and SOME cardio (depends on your goals)
Rest enough

Your body should cooperate so long as you dont have a medical condition or previous eating disorders, etc.

Oh and your excuse about UK diet being better is bull. Their diet can be as shitty or as good as the individual chooses. You sit there and tell me deep fried fish & chips is healthier than tandoori chicken and naan... then I cannot say anything.

sounds like an awesome post-workout meal!

Yeah but want to find good fish and chips that is comparable to UK is practically impossible. Either way I have cut down on my consumption of deep fried foods because I find if I eat too much my stomach gives me issues and too many studies showing scary links to medical problems I used to eat deep fried chicken everyday...

back home if i'm craving for fish and chips, i usually head to fish & co and order a few plates of their fish & chips. i'll be good to go after that. kills the craving for some time.

i think you're over thinking it though. something unhealthy once every 6 months or every quarter of the year wouldn't kill you.

you have to remember that western diets are REALLY unhealthy as in they consume a lot of tv/microwave dinners and 'lunch-to-go' sort of meals. this would usually be in the form of sandwiches made with deli meats and cheese and such or the greasiest cheeseburger you could imagine. doesn't help that their idea of 'chinese food' is chow mien, friend rice, fried poh piah...basically anything fried and swimming in plum sauce.

I find fish & co okay only. Damn spoiled I was considering trying a place at Bukit Bintang my friend told me about tho so will see if it is better.

You misread. I said cut down. Not eliminated. I have deep fried chicken(I love McD's fried chicken~) probably twice a month. I just can't eat the stuff everyday cuz I feel quite sick after a few days and I realized it's the excess oil... We love our deep fried karipaps, keropok lekor, chicken, etc.

Oh yea - alot of westeners eat rubbish. I laughed when my partner brought me to a 'great chinese' place. It was so far off... I mean I know Malaysian Chinese food also not 100% authentic but seriously closer than the Americans idea.

*Now I feel like getting keropok lekor and karipap Time to see if the auntie got some more downstairs..

This post has been edited by shadowz: Nov 28 2012, 01:41 PM

In UK I tend to cook and get to choose the ingredient by myself. Back in Malaysia everything looks so good and nice to eat.

I know I shouldn't try out with diet that lower than my BMR but my weight is not going down for this past 2 months even though I already started this diet 2 months ago. Just that I am curious to prove that calories in < calories out = lose weight theory.





I know my diet in UK is not the best but it gives me a better looking body than last time .

I thought sugar content in an orange is enough for a day usage . I am not working and most of the time I just sit in front pc. Having 1500 calories per day is not a problem as long I never starve myself. I will eat when I am hungry.

That is where self-discipline comes into play.

In any case if that is how you have been eating in the UK and then Malaysia for months (if not years) then I am going to guess that you have f*cked up your metabolism and probably have low LBM.

The amounts you are quoting here are barely 1000 calories (UK and Malaysia). Stop insisting you are maintaining 1500 calories in Malaysia when you claim to hardly go out to supper-the fact is most days you MAYBE reach 1000 calories.

I can only go by what information you have given me but if it is correct then you have trained your body to be VERY efficient at using a low amount of calories.

You can correct it by eating a high protein diet and adding exercise over time but at the moment if you continue not exercising it is obvious that you aren't going to be able to lose weight unless you ate little to nothing.

As for "thought sugar content in an orange is enough for a day usage". You don't need sugar for a days usage. You need energy, energy from food we call calories, the most quick acting macro to give energy is carbohydrates, carbs are what your body can most efficiently derive glucose from. The only good thing about you eating the fruit is the nutrients you got from it. You eat plenty of rice from the looks of it thus claiming the fruit is your source of glucose for the day shows your ignorance.

You have ALREADY starved your body for gosh knows how long thus the issue you face now. Hunger doesn't mean you are not getting enough to fuel your body just as fullness does not mean you have provided your body with enough.

Honestly, you probably aren't going to shift the weight anytime soon unless you get off your backside and exercise. That, and eat properly.

Read up, learn, understand what is going on inside your body instead of pissing about guessing what may or may not work.

P/S:If you read up and studied how your body works, you will realize many are beginning to realize that a low-carb diet (any variation) that encourages glycogen depletion which signals to your body the need to use its energy reserves (especially if you maintain a reasonable calorie intake) we oh so lovingly hold on to as fat. There is a reason why many bodybuilders maintain a very low carb diet when they are cutting body fat.

Good luck.

This post has been edited by shadowz: Nov 28 2012, 08:46 PM

taken me around half an hour to digest your post

meaning that i should up my activities to up the TDEE, at the same time not required to cut down meals excessively to create calories deficit

well noted

Try drinking MILO ...only. For 3 days. It works!

Morning breakfast = Milo

Afternoon lunch = Milo dinosaur

Night dinner = Milo kosong

Hi, actually I don't know if this work to some of you guys out there.

1) No rice in ANY single meal. Rice are rich in carbohydrate which gives you more fat. Do
You notice eact time you intake the larger amount of rice you will feel sleepy afterward? This is because rice is carbohydrate and it quickly turns into sugar. This is a big nono for rice. Also with cholesterol people, many of them cutting down (some even only eat rice once in a blue moon ) , had proven they feel better and healthier!

Resources : http://lowcarbdiets.about.com/od/nutrition/a/starch.htm

(very useful tips, please click on it and read the details! Just take 5min of ur lifetime to learn how to keep your
Carbohydrate Low!!! )