thanks for your explanation.

mind to share more about type of calories? it's relate to fat, carbo, protein, trans fat all those? I had study briefly about them. Do I need to master them?

how much calories deficit human can sustain? if 1000 cl deficit per day, it will take about 1 week to loss 1kg. I need much faster than that. lol.

I have a 15km (a beginner like me) run which I challenge my friend in four weeks time. He is an old timer runner. I need to loss 5kg within this period in order to have any chance to at least not fall far behind him. lol. Faster the better.

is 1500 cl deficit per day is sustainable? what about 2000 cl? any human being done that? lol



OR.. a big OR.. am I doing it wrong way?

Come come, teach this newbie.
I just bought a Charge 2 so now using mfp to log food.

Firstly you don't need to master them,just be aware of them will do.

If you cut down 500 cal per day,you will lose 1 lb per week.( so do the maths )

I don't see the relation between losing one's weight and being able to win a 15km race.
I suppose if you want to do well in running,so just practise your running.

To lose 5kg in a month is pretty drastic.It can be done but at the expense of what? you have to consider the consequences.

Assuming you need 2500cal/day base on your height and your lifestyle.
Cutting down between 1000-1500 cals is ok.But remember half or at least a third of that must be with exercise.
Like I say as long as you maintain you daily intake,after minus the cut in your food and from exercise is above 1000cal,than it's still healthy.

Aiya...for eg,type wan ton mee or beef noodle(dry or soup).
For nasi kandar,type white rice and add the dishes,eg drumstick or fried egg.

As for the portion,I suggest you get a digital weighing set than can weigh from 1gr to 1kg.
Than weigh the food that you normally eat and in MFP it will tell you the calories base on the number of grammes than you eat.
So when you eat out,you can estimate the portion visually(do not bring the scale with you everywhere you go hahaha)

I think reduce in excess weight did help in running. lol.

without exercise, how much is a normal human being calories usage per day. From there, it will be much clearer calculation on my calories intake and exercise for the calories that I need to burn.

let say if daily usage for passive person is 2000cl. And I eat 1000cl per day, and run about 15km for 2 hours (assume 1000cl). So I will have 2000 cl deficit. Is it ok? I just worried such action will have any bad impact to my body. But I doubt I could do it on daily basis. lol.

I think reduce in excess weight did help in running. lol.

without exercise, how much is a normal human being calories usage per day. From there, it will be much clearer calculation on my calories intake and exercise for the calories that I need to burn.

let say if daily usage for passive person is 2000cl. And I eat 1000cl per day, and run about 15km for 2 hours (assume 1000cl). So I will have 2000 cl deficit. Is it ok? I just worried such action will have any bad impact to my body. But I doubt I could do it on daily basis. lol.

I think you're getting too technical.

As Nike say,"Just Do It" and have fun.Rome isn't built in a day.
If you lose this 15km race,learn from it and kick ass the next time!

hahaha. thanks. I for sure gonna lose. Just need to save face a little bit. lol.

thanks ya.

What do you substitute with when your mouth itchy? I have no problem in working out and all but the only bad thing about me is that my mouth is constantly itchy for food.

Strawberry, orange, blueberries, guava, etc.

The less sweet & the higher the fibre, the better.

This post has been edited by ripplezone: Oct 4 2016, 05:31 PM

Try fruits. Or consume those foods which will make you feel full for a longer period. After certain of period your mouth will behave.

unsalted dried nuts.........

got the crunch for texture.
gets you full and keep you full for long time

unsalted, so you don't go addicted and eat too much at one go.

a dilemma....

to be better at running, just run more.

but you need proper nutrition and rest time for the leg muscle to develop........

not easy with calorie restriction.

So fruit intake would be better eh? Never though of that

Or nuts as slimey suggested.

Depends which works for you better to suppress hunger and maintain calorie balance.

I'd speculate that a slightly sour and fibrous orange (probably the unpopular variety) would do better than nuts, which have higher calories.

However, there's no fixed answer to this, it really depends on many factors including likeability.

sugar free sweet / chewing gum.

LOL best suggestion. zero cals.

I lost 25+ kg with SKD, hypocaloric for 6 months, zero exercise. 89 kg to 63 kg, 26% to 13% body fat %, 37 inch to 31 inch waist. Lost tons of strength.

Now on TKD, at maintenance with Starting Strength. 70 kg with 15% body fat. SQ 90 kg, BP 60 kg, DL 100 kg, OP 40 kg. Never feel better!

This post has been edited by LEVIATHAN: Oct 8 2016, 04:15 PM

wow...impressive results