I would think the only supplement you need is protein/creatine (if bodybuilding). Drink protein within 1 hour after you exercise.
3km you should do within 30-35 min. And that's for non-regular runners.

Guys I am fat obese and wanted to lose weight. So my friend suggest me 0 carb. 0 carb is no problem but I easily feel hungry. and so I will use protein to replace carb but taht means excessive protein in order to feel my stomach.

so my question is this. if I had execessive protein every meal can i still lose weight. excessive means about 1 roasted chicken per meal. and 4 meals per day. means 4 chicken per day. since I am not taking any carbs and protein has no fats is it possible to lose weight?

try separating proteins from carbs. Eat less but more often. One of the methods - not having breakfast. It'll make your body use its resaurces

u burn more fats if u do afterburn exercise , u can checkout at youtube for afterburn exercise, usually hit/interval training.

usually body will burn more during morning and evening. if u exercise at night , u will burn less but its ok , we dont have time to do at evening coz of traffic jam.  if i were u , i will avoid any food at  night coz after 6pm if u dint burn the calories it will turn fat . i never eat supper , if i eat heavily also during breakfast and launch and skip dinner, my bodyweight is maintain. if i skip launch n dinner , only breakfast. i can reduce my weight. haha.

u take protein from supplement or raw food? if u love fat, try low carb diet and eat fat. but don do this more than 1 month , later body rosak

How low is your low brah? I have always wanted to try the low carb diet but I can't resist the rice as I get older. Gotto have thay rice and bread. Addiction.

100g is what I did when I was on 1400kcal cut. Refeed on one of the weekend unintentionally. I was planning to go lower than 100 but I know I will feel more crappy. That being said all my PRs and my heaviest lift are all done when I am on cut. I however feel that I am more energetic at 100carbs than now 200-250. Perhaps the next full blown cut. Test it out.

Most ppl dont stay low carb long enough to see how their body react. I know I couldn't. Lethargic, mental block, craving for food, lousy workout. Now if i just able to tahan a few more days to see how... Alas i realize need carbs to function properly as a human lol

simple. but for some people is hard to do.

1)do not eat rice/noodle/bread. avoid all forms of carbohydrate.

2)do not eat sugar. avoid any sugar wherever possible.

3)eat more beef, chicken, and fish. the more the better.

4)sleep at least 6 hours a day

in 2 weeks i can guarantee you will lose weight. if not, i cut my finger i tell you.

you are a dumb fuck.

if you dont have anything useful to help the guy then you better shut the fuck up.

i am trying my best to help him.

if you think you are such an asshole then go teach the guy how to count calorie and be a nerd about it.

what i am offering is straight up ghetto style that is SIMPLE and MAKES SENSE.

you know nobodys gonna listen to you.

welcome to my ignore list.

Perhaps you can try what bos. cuci bos. said 

Yes if not working can also cut fingers lmao

Curios how you guys track the calorie intakes? The app I was using long time ago, it's quite westernized (Calorie Counter - MyFitnessPal). Susah wan find food like nasi lemak/bah kut teh (lol i know i shouldnt eat those stuff if im trying to lose weight, but once in a while kena cheat sikit haha)

Crash n burn with this kind of diet. 50g of carbs makes u feel like crap, 20g of fat makes u less of a man.

What makes u think I have not? I tried, hence the reply. How abt u?  What gives u the right to jump on ppl blindly? That fella is talking abt low carb n low fat u douchebag. U on the other hand is on low carb, hence definitely on high fat. So where is the similarity here? Unless u r saying u r hitting pr's on low carb n low fat, then I'm interested. If not, f off.

I already mentioned. I did control my diet.

Indeed and the right carb matters too; cutting of carbs completely is not good in the long run. Keto dieters will kill me for sure.

Ability to lose weight is mainly hard work.

1. Counting calories of intakes and expenses
2. Cooking clean raw food with the calories and macros planned
3. Working out to expend the calories
4. Control urge of snacking. A little bite here and there can add up to a lot.
5. Eating the same boring group of food most of the time
6. Discipline not to believe fat burning food will help

There is more in the list. Maybe someone can add to this.