just wandering... how many calories should and average malaysian burn every day?

600kcal a day ?

600kcal is wayyyyyyyyyy too low. even girls that sleep and only watch TV on the couch all day long need more than that.

Haha... then how many cal would u advice to burn then?

if my body weight is 95kg, how many kal should i bur???n..

Just curious is it good if i reduce carb intake to reduce my weight...and what is the best meal that can replace it just to ensure not to leave my stomach empty and kill my hunger for food... : )

if my body weight is 95kg, how many kal should i bur???n..

Just curious is it good if i reduce carb intake to reduce my weight...and what is the best meal that can replace it just to ensure not to leave my stomach empty and kill my hunger for food... : )

I'm consuming Kellogg cornflakes for breakfast with whey(I'm addicted to it).
FYI, they are high in GI
source
Another source with other food GI.
It's not really recommended to take in high dosage and at time other than breakfast IMO except you are addicted to it just like me  .

I just found all-bran kellogg in website. How to get it in Malaysia? Anyone got idea?
kellogg web

High in GI? What's GI? You're already addicted to cornflakes, why change? LoL!

Its Glycemic Index. Find out more with uncle google.

High in GI? What's GI? You're already addicted to cornflakes, why change? LoL!

Here is my daily diet which I have been following religiously for the past 3 weeks. I am working towards building more muscle mass and reduce my body fat. My current body fat % is about 27% @ 94kg. Been working out based on the stronglifts 5x5 program on Mon, Weds and Fri. In addition to that, I do HIIT on bikes on Tues, Thurs and Sat. Sunday is my off day.

Breakfast (8am): 8 tablespoon of oats + 2 tablespoon of pure honey, 1 scoop of whey + 6oz of milk, 1 banana
Brunch (11am): 1 whole egg + 1 egg white
Lunch (1pm): chap fan with stir fried veggies, stir fried chicken and tofu without rice at all
Afternoon snack (4pm): Wholemeal bread sandwich (which contains fresh tomatoes, lettuce and onion, 120g of chicken breast and low fat cheese)

-------------------------------------------------Workout @ (6pm-7.30pm)------------------------------------------------

Post Workout (7.30pm): 1 1/2 scoops of whey (approx 30g protein) + 22g of dextrose
Dinner (8.15pm): 1/2 cup of rice with stir fried veggies, stir fried chicken and tofu, 2 banana
Supper (11pm): 8oz of low fat milk + 2 egg whites

-------------------------------------------------------Bedtime @ 12am------------------------------------------------------
So what do you guys think about my diet? I need some comments here.
Thx!

Here is my daily diet which I have been following religiously for the past 3 weeks. I am working towards building more muscle mass and reduce my body fat. My current body fat % is about 27% @ 94kg. Been working out based on the stronglifts 5x5 program on Mon, Weds and Fri. In addition to that, I do HIIT on bikes on Tues, Thurs and Sat. Sunday is my off day.

Breakfast (8am): 8 tablespoon of oats + 2 tablespoon of pure honey, 1 scoop of whey + 6oz of milk, 1 banana
Brunch (11am): 1 whole egg + 1 egg white
Lunch (1pm): chap fan with stir fried veggies, stir fried chicken and tofu without rice at all
Afternoon snack (4pm): Wholemeal bread sandwich (which contains fresh tomatoes, lettuce and onion, 120g of chicken breast and low fat cheese)

-------------------------------------------------Workout @ (6pm-7.30pm)------------------------------------------------

Post Workout (7.30pm): 1 1/2 scoops of whey (approx 30g protein) + 22g of dextrose
Dinner (8.15pm): 1/2 cup of rice with stir fried veggies, stir fried chicken and tofu, 2 banana
Supper (11pm): 8oz of low fat milk + 2 egg whites

-------------------------------------------------------Bedtime @ 12am------------------------------------------------------
So what do you guys think about my diet? I need some comments here.
Thx!

my comments:
breakfast looks really heavy to me....i will ditch the milk and banana, too much carbs adi
11 am: i will put the banana here instead
1pm: i will put the rice in your dinner here instead
4pm: ditch the bread....
8:15pm: ditch the rice and ditch the banana for pre workout

just my 2 cents...
btw are u cutting? bulking?
u have carbs 8am,4pm,8:15pm and 11pm....i will recommend you to have carbs only in the morning/preworkout

if i were to eat based on the ingredients u have:
8am - 4 tables spoon oats, 1 tablespoon pure honey, 1/2 scoop whey, 1 banana
11am - 1 whole egg + 1 egg white + 4oz milk
1pm - chap fan with stir fried veggies, stir fried chicken and tofu without rice
4pm - Salad which consists of fresh tomatoes, lettuce and onion, 120g of chicken breast
5.30pm - 4 tables spoon oats, 1 tablespoon pure honey, 1/2 scoop whey,
7.30pm - 1 scoops of whey + 4oz milk
8:15pm - stir fried veggies, stir fried chicken and tofu without rice
11pm - low fat cheese + 2 egg whites

note: i have removed 1/2 scoop of whey from ur postworkout

The effect of protein on the kidney is quite a contentious subject because of the many other nutritional factors involved. Additionally the age of a person also affects his kidney efficiency, besides the existing health of the kidney prior to starting protein augmentation.

There is no gradual impact on the kidney workings as the protein is ingested in higher amounts but there is a limit to this ceiling. This is the safe zone that may vary from person to person and therefore paying attention to reasonable protein ingestion is a prudent precaution.

Furthermore, the taking of too much protein does not necessarily help in muscle building as the kidney has a processing threshold (2-3 gm/hr), beyond this which the protein is just filtered in the kidney and expelled in the urine. Too much protein overloads the kidney, requiring it to work harder than necessary to mop up the creatine, albumin, urea & other protein by-products from the bloodstream. Additionally the liver strains in tandem to clear the nitrogen & urea. The intestine can only absorb 1-8 gm of amino acids / hr so spreading protein ingestion over a time period helps.
There are many types of protein and they place different requirements on the kidney. Eg whey protein places less stress on the kidney, milk protein a bit more, and meat protein even more; meaning that the kidney filtration rate has been measured to have increased in instances of different protein consumed. Soy protein is viewed quite favourably in being more gently to the kidneys. Generally, vegetarians have lower blood pressure due to the minimal protein in their diets.

AMERICAN JOURNAL OF KIDNEY DISEASES 'Studies on human subjects (usually without distinguishing the type of protein) indicate that the effects of dietary protein are minimal in nondiabetic patients with no renal injury..'

Diabetes causes kidney damage but if a person is not diabetic, it does not mean that he is exempted from kidney problems. A person without diabetes may also be susceptible to disturbances to the kidney function.

The key is being reasonable in consumption. A larger car may need more litres of engine oil, but overfilling the engine over the recommended level will overload its capability.