I should do once a week cheat day to keep the calories burning instead of body adapting I guess.

Thanks!!

I should do once a week cheat day to keep the calories burning instead of body adapting I guess.

Thanks!!

Errr no.... Tats just excuse to cheat. Not yet, u haf to earn the right to do cheat meals. To be blunt, yr body fat % is still way too high to do cheat meals.

Thats not how it works. Note what I put in. "long deficit". Cheat day or eating a week at maintenance doesnt do you any good NOW. A cheat day a week to keep the calorie burning is an excuse to binge.

On the fundamental level, gaining or losing is about knowing ur macro needs and fill them with foods that fits into your lifestyle that is sustainable in a long period
I highlight the word lifestyle because everyone has different lifestyle and diff liking of foods. Once can eat chicken breast all day but one might not
I highlight the word sustainable because it is a marathon, you'll be doing the same practice for the rest of your life.

https://www.iifym.com/iifym-calculator/
http://nutritiondata.self.com/

Success is often about how long and how tough one can sustain a challenge. Gambateh!

Sometimes u need to eat more to continue loosing. Not trolling. True story. That is why sometimes cheat day helps. Sometimes eating at your maintenance after a long deficit helps. But you need to know what you are doing and when you should be doing that.

These point are good points I'd take into mind when starting your journey.

TS , have you tried considering IF ?

Dear All,

Would like to have you guy's advise on this matter. I'm currently on a diet, which I am at 101kg with 176cm height. Started doing gym 3 weeks ago, hitting cardio, strength and finally cardio with swimming (45 minutes, breastroke mixed with butterfly).

My food intake goes this way : -

Morning : -
Egg with tomatoes
Chicken Breast.

Lunch : -
Chicken Breast?
Some normal food la

Dinner : -
Egg again with chicken breast

Supper : - (After Gym)
Chicken breast from KFC - LOL

Somehow, I've been losing about 2 kg per week now, since i started off with 106kg+. So, what do you guys suggest I can add on? I'm trying to lose my tummy fat, my neck fat, my face which is so bulky. Lols. P.S my pic is 2 weeks after i started gyming. I can eat chicken breast all day, but could it really help?

I'm looking forward to purchase Protein Shake now, and currently on Amino Pre-workout which helped quite alot.

[attachmentid=8541748]

Your plan is nonsense. You're not systematic.
You don't count calories. If I tell you that you can lose weight eating nasi lemak daily, would you believe me? Even if you could, don't. You're not experienced enough for that kind of flexibility.
You think supplements are magic.
And you don't seem to be listening to advice given.
And you shouldn't even consider a cheat day.

Hi bro, was just looking up the information regarding the cheat day, so just wondering how it would help though. I've been keeping my calories less than 2k daily though.

I got to agree, yes it's not systematic thus I'm seeking and looking advises given and try to see and work out a plan. After 3 weeks, It's only my first time purchasing supplement which thinking it could help out with the "not having enough protein".

Thus, I've stopped taking KFC already, but just cooked breast meat and other foods like brocolli, lady fingers etc.

You're not even counting calories!
I don't care if you stop taking KFC and just eat chicken tits and the fingers of young ladies.

I have clients losing weight on KFC. I know some fools who get fat eating "clean foods".

Moral of story? No count calories, whatever your food choices, do it wrong and over eat and you get fat. Period.

Lol chicken tits

Hi bro, was just looking up the information regarding the cheat day, so just wondering how it would help though. I've been keeping my calories less than 2k daily though.

I got to agree, yes it's not systematic thus I'm seeking and looking advises given and try to see and work out a plan. After 3 weeks, It's only my first time purchasing supplement which thinking it could help out with the "not having enough protein".

Thus, I've stopped taking KFC already, but just cooked breast meat and other foods like brocolli, lady fingers etc.

I'm not sure if the fella is blind or just deliberately being stubborn. Up to now no mention of calorie counting. LOL!!!

In all fairness, he did mention about keeping calories less than 2k daily. So one could presume that he does count his calories if he could keep his calories below 2k.

Yr tdee isn't adding up. U shud not be eating below 2k with yr current weight n lifestyle

Yr tdee isn't adding up. U shud not be eating below 2k with yr current weight n lifestyle

ya but hes obviously going for a drastic cut la...
his first post mentions losing 2kg / week which is quite mad.

Drastic cut - understood and i did the same. From 90+kg i ate a miserable 1.5k calorie per day for a week or two. Found good information and i adjust to my tdee -200/300 calorie and my weight has gone down since. Just one question, <2k per day. What if yr weight loss stop or plateau? U gonna cut further to say 1.8k? Then 1.5 1.2 or even less than 1k calorie per day? The fact is yr weight loss is going to plateau several times before u reach yr target weight. What are u gonna do about it then when yr first step is technically wrong with such drastic drop in calories. Think abt it.

But if he does not set up his macros with his TDEE, aint IF going to do him more bad? Starve for say since ystd 10pm to the next day 2pm...if it is me I confirm binge if I dont know my tdee.