Yesterday, I started a new project of mine (self improvement project), which I christened : Project10.

Its basically a plan to run/jog/walk 10km everyday for 2 months.

This plan is first conceived as I was trying to find out the calories deficit that I would need to slim down to my ideal weight of 85kg (estimate) to 75kg. Basically a 10 kg drop, in as short time as possible. I would have love to do it in 1 month, but its highly unlikely to be achievable or healthy to do that. So I put it at 2 months.

10km a day, everyday – extremely ambitious undertaking, especially given my superb lack of discipline and perseverance when come to slimming down… but at least since starting it yesterday, I had also went for the 10km just now; making it 2 days in a roll. Good start I guess.

The estimate calorie deficit for every kg of fats, is around 7700 calories. Thats makes 1100 calories deficit everyday, in order to drop 1 kg per week.

The Mufflin equation for RMR:

For men: (10 x w) + (6.25 x h) – (5 x a) + 5
= 850 + 1106.25 -150
= 1806.25 (calories burnt at rest for 24 hours)

w = weight in kg
h = height in cm
a = age

Technically speaking, I dun really expect myself to eat more 1800 calories of food everyday…. (or i like to believe).

Jogging and walking calories burn per km is only marginally different. So for 10km jog/walk, the estimate is that I will burn around 900 calories per 10km run.

So basically, if I can burn an additional 900 calories everyday, I’m quite sure I will lose weight pretty quickly. And if I avoid binge-ing on my food, I should easily burn 1000 calories a day.

So hopefully that will amount almost 1kg lighter every week; and would miracles happen, I would actually do better than that and drop 10kg in 2 months time (that would be like 9 weeks?). Or I would +1 week to make it 10 weeks flat.

Hopefully Project10 can be maintained (with the only exception of football days), and slim me down to my ideal weight in a short time period. From then on, I will modify or reduce the rates to a maintainence level to keep my weight in control.

I’m really excited about this Project, but however, given my experience and record with my other projects, I prefer to keep mum about this from facebook until I can at least maintain this for a month.

Hope this plan works! (with some supplements I bought, which i think, its pretty useless on their own without exercise, hope it helps to make it better.)