Calorie Counting…. again. :)

Ok… visited

And just to reconfirm my fitness efforts… I did the Calorie Count thingy.

This is to go from 220lbs (100kg) to 175lbs (80kg)… 🙂

But the consumption figures look like on the high side.  NVM, I’ll do a couple more calculations on other sites. 🙂


These calorie calculator results will help you understand how many calories you need to maintain your current weight, and the number of calories needed per day to achieve your goal weight in a healthy, steady manner.

You need 2870.5 calories per day to maintain your current weight without exercise.

You need 2545.1 calories per day to reach your goal weight slowly and maintain that weight without exercise.

If you reduce your current caloric intake to 2370.5 calories per day you will lose one pound per week without exercise.

If you increase your current caloric intake to 3370.5 calories per day, you will gain one pound per week.

Exercise and Calorie Needs

If you exercise for 30 minutes each day, you may increase your caloric intake to 3148 calories per day and still maintain your current weight.

If you exercise for 60 minutes each day, you may increase your caloric intake to 3501.3 calories per day to maintain your current weight.

If you exercise for 30 minutes each day, you will be able to reach your goal weight with 2786.8 calories per day.

If you exercise for 60 minutes each day, you will be able to reach your goal weight with 3094.5 calories per day.


The United States Department of Agriculture suggests that approximately 50 percent of your calories come from carbohydrates, about 30 percent from fats, and approximately 20 percent from protein sources. One gram of protein has about four calories, one gram of fat has about nine calories, and one gram of carbohydrate has about four calories.

You need 358.8 grams of carbohydrates, 94.7 grams of fat, and 143.5 grams of protein per day for 2870.5 calories to maintain your weight of 220 pounds.

You need 318.1 grams of carbohydrates, 84 grams of fat, and 127.3 grams of protein per day for 2545.1 calories to maintain your goal weight of 175 pounds. I’m sorry, but our Nutrition Guide requires that you have javascript turned on in your browser.

Please remember that these calorie counts are based on the average of the population, you may need to adjust your calorie needs up or down slightly to get the results you want. These results are calculated to help you understand how many calories you need to maintain your current weight, or the number of calories you need to lose weight slowly.

If you would like more detailed information about the number of calories you need, join Calorie Count. Membership is free and you will have access to online tools to create your perfect diet.

Today I Started Running

Don’t know really how I got myself out the door just on two legs today, Decided to leave Samson and Delilah to rest at home after having taken both of them out in the weekend.

Thanks to a couple of friends on Facebook, I decided to have a go at running.  I remembered, the last time I did it, was in June during the Standard Chartered KL Marathon… Ran 10km and came in huffing and puffing for air thinking like that was my greatest achievement ever! 😛

What a far cry it was as I ran my 10km from home today.  Easy run, with a couple of sighseeing stops but managed to do 10km at roughly the same time with less effort.  I gotta thank the cycling I’ve done for this.  But, then again I must be really, really slow compared to seasoned runners. 

The best part was, I enjoyed myself… realising that it was my own 2 feet that carried me through the paces… moving, running, walking, jumping.  At the time, I felt liberated just like how a Parkour performer feels like… 🙂

Think I’m gonna be loving this… with a couple of Marathons coming in Nov and Dec… Penang Bridge International Marathon and Malakoff Marathon, I gotta practice and make it good. 

Next year, I attempt 25km… 🙂

Here’s my very first solo run…



A New Weight and Fitness Milestone

Today is a big part of my life changing experience.  I have returned back from the dreaded line, crossing from three figures to two figures.  I’m below a hundred kg!!!! Oh my, you guys can’t begin to imagine my excitement to have achieved this new milestone.  That’s a total of 17.7kg weight loss… which I never ever want to be back to ever again in my life!

Happiness is knowing that this time, it’s for real.  Sometimes, I wonder how you don’t begin to appreciate the things you have just like a healthy body and for some people, it’s just so hard to come by.  This is by far the longest I’ve ever been so focused on getting healthy and fit… and I know it’s not ending here.

My goal is to go down to 80kg and even beyond, that’s a loss of 37kg++ of what I initially started out with… Life really can’t get any better when you become so healthy you get to enjoy it with family and loved ones!



On Two Wheels

Should I say I’ve gotten really passionate about the 2 wheel kind of mode of transportation.. Yup, no the kind with big-ass motors but rather foot pedalled power kind… Thanks to my sis who have had the keen sense to try in out in Amsterdam during her stint there, I dusted off my 2 year old yellow 2-wheeler.  Sadly, that mountain bike has seen less than 3 times in action.  So, I happily took it to the repair shop and the very next day, headed out to try it out.


Safe to say, the wind in my hair, the splashes of dirty water puddle, and the sights that looked so much different as compared from the glass of your 4-wheeled vehicle sparked a new passion.

I was beaming and the wifey could feel that.  So, when I told her that I would take it up seriously (seeing as I was already doing my gym workouts daily in the mornings), she suggested the idea of me getting a better bike.

With my new bike, from BH, I started to pedal for an hour to an hour and half every morning around our home…

The rest was history really.. or rather.. present and future included.  Let’s see where I go from here! 🙂

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Of Calories and Cardio

Ok I’m calorie counting…

Damn, just saying that makes me feel so feminine!  Well, damn it, so what if I am, I know guys who go for facial, so does it really matter if I took a bit of time to make sure I eat right?  Perhaps now that I’ve put it that way, it doesn’t sound too wrong.  Actually there isn’t anything wrong with it.  Challenge whoever of you who says it does.

Yeah, I’ve been on this fitness regime lately… if you’ve not read my last blog entry here!

Well, the calorie thing started when I began having to count how much I was eating… and watching "The Biggest Loser" did strike it in further into my mind and soon enough, all I was thinking was that.. "How can I take less…?"… Mind you, if I’ve never learnt to count before, I sure learnt to do so quickly.

Imagine counting calories in your head, as a "humpty-dumpty" of a waiter stands looming above you staring down at you moving your lips trying to get the numbers right.

Well, after a month, nowadays when it comes to counting calories, I can smugly smile and pretend like I’m an expert. 

Well, when people say it isn’t easy… I think it’s half-true.  It isn’t, of course when you start counting but once you get your subconcious to go a long with it, your body seems to be directed by your subconcious to go towards healthy low-calorie stuffs and move away from calorie laden items.

Wow… did I just sound like a health junkie?  … 😉 I hope I did, cause nowadays, that’s something to be proud about.

The calorie thingy gets strike in further at the gym where the cardio machines all have calorie counters.  Last Sunday (yesterday) I had to endure the push of a mad man, to go for 450 calories burnt in 30 minutes… Well, he broke that barrier… (not to say that I was a virgin on the treadmill lah… hehehe…) but it certainly shown me that I was only held back by my mental beliefs.

Anyway, I just had 2 pieces of 90kcal (each) popiah this morning and combined with a 350kcal lunch of chicken rice (half the rice), a couple of low-cal fresh fruit slices, and I’m already anticipating reservations for dinner…

…safe to say, I think I’m already waist deep in this wonderful form of health awareness… so laugh at me all you like, suckers,… cause I’m in a quest for health!


Casual Words from a Cafe

It has been a while since I’ve sat down comfortably at a cafe and tapped a few words in my blog.  Today, a Saturday seems like the perfect day to do it. It’s interesting how being back at gym, springs out other forms of enjoyment.  Well, for one, my normal routine after gym would be to have a small calorie-light mean and drinks at the cafe and enjoy a book or sharing some words on my blog.

That’s exactly what I am doing right now.  After a healthy chicken, lettuce and tomato sandwich on shamo bread, I’m on the computer looking at the latest fitness tips and now, telling you how I am enjoying myself. 🙂

Well… in my own personal way, I am beginning to put the different things in my life into proper categories.

People, I introduce to you my personal SWOT ANALYSIS! 😛


  1. Health and fitness
  2. Mental exercises
  3. Personal knowledge
  4. Self-improvements

Waste of Time

  1. Unnecessary pressure and stress
  2. Worries and things you are unsure about
  3. Empty tasks
  4. Things you force yourself to do but don’t enjoy

Ownership (Things you should have)

  1. Family and good relationship
  2. Your beliefs and religion
  3. Good outlook on life
  4. Happiness and things that you enjoy doing
  5. Good personality and common sense

Trash (Things you shouldn’t get even close to)

  1. Crime and harmful thoughts
  2. Revengeful feelings
  3. Self- demeaning and demotivating

Apply some of these in your life… and give your life direction.  I know mine needs some really good steering! 😉


"New" Quest for Fitness & Health

If you knew me well, you’d probably heard me saying this a lot of times, and yes, I bow down to your cynical remarks that I’ve been more talk than walk…

Well, the "trend" is back again.  I guess it’s more than just a trend this time.  Where last time, it was about getting in shape and looking good, this time around, I focused on health and getting in the right shape (not just literarily). 


Yes, a couple of us in the office did indeed sat together putting together an "official" plan of committing ourselves to our very own "Biggest Loser" contest. An activity that would have me put in RM200 every month for 3 months into the contest "pool"… and the end of it, the biggest loser who’s the biggest winner walks away with a clean sum of money!

But, guys, you know what?

That was a wake up call. With dread and fear I started the whole programme having to get proper measurements at the gym. Needless to say, at my current state, the result left me speechless.

That little piece of paper with my results on it is the beginning of lots of physical and mental work!  To me, it’s 70% mental and 30% physical! 

Why mental?

…cause my emotions are mental…
…cause getting myself up in the morning to get to gym is mental…
…cause having a good eating habit is mental…
…cause having the willpower to say no is mental…
…cause visualising being happy with how I will eventually look is mental…

Yup… last time around I did a bit, but not being quite there, I was celebrating my achievement, perhaps a bit too much… Was suppose to have been a celebration of progress rather than of achievement… And then I took the step over the edge and straight down a spiralling slope into a cavernous black hole of denial!

And that’s where I was before now… the denial phase is over…

Here’s where a "second" chance begin…

I did dream about a 6-pack before… It now looks a bit far in the distance, but perhaps it’ll come by soon to be within reach..

6pack…and no, I wasn’t talking about the sinful 6xers above….