Jeffire has set the maximum calorie intake per day at 1500 CAL. Now, to get that number, we need to check out what's our typical daily needs (check HPB's website). Jeffire's research on the net has studies reporting that taking 30-40% lesser than the typical needs will bring about a longer lifespan. So given the typical daily need at 2250 (estimated), 1500 CAL is 66% of the typical requirement. Another reason for capping is to prevent under-eating. Once you know the upper limit is 1500, feel free to eat up to that limit. Of course, this limit is extended if the day consists of some additional energy output. So by sticking to that cap, at least you lose 700 CAL each day. If you control your diet and lifestyle well, it may equate to losing 78g of fats everyday because the aim is not just to lose weight but to lose away the fats in order to look lean and slim. Sum that up for a month is translate to 2.34kg. Of course that is certainly overboard for those who are not as healthy as Jeffire (remember no MC for 4yrs..) Hopefully the diet consist of less fats and carbohydrates and less meat protein. If you are active, go for high carbo, low fat, medium protein. If you are not so active, so for low carbo, low fat, high protein. (Say the first case would be 50-20-30, while the second could be 40-10-50) High protein yet low fat food usually are beans stuff, like soya bean. So look around at nutrition labels!

One good postive thing about this plan is you are free to eat as long as you keep your calorie intake at your desired cap, and also within the carbo-fat-protein combination. Of course feel free to indulge somedays by switching the combination, but still stick to the cap to refrain from over-indulgence!

Exercise
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All diet without exercise usually leads to losing of muscles (or bone mass, if you eat the wrong stuff). There are two types of exercises. The first one we called it aerobic exercising. Aerobic exercising involves 2 main concepts, breathing, and repeating actions. For example, swimming is one great way to do aerobic exercising. The second one would be anaerobic exercising. Anaerobic exercising involves doing weights and more static exercises. Of course every exercise is a combination of both although ratios may differ aplenty, especially when execution methods are different. The key point is to acknowledge that we need to maintain a certain level of metabolism (which is the process the body uses energy for living uses, ie energy you use just to breathe, eat, sleep, sit) If metabolism rate is high, even sitting down uses plenty of energy. Note here that high metabolism rate is usually associated with plenty of eating and exercising. See that body builders have high metabolism rate because they simply have more muscle mass which expends more energy per kg of bodyweight compared to tiny-weeny Jeffire. Anaerobic exercises increase metabolism directly, since it increases muscle mass. But you can't show off your muscles if they are covered by fat, so a fair share of aerobic exercises, which burns fat directly, is required. In short, we need a combination of both type of exercises to see what sort of body shape you desire. For Jeffire, it's more important to lose fat now because of health reasons, so he goes for more aerobic exercises. Also, take note of the time taken to do the exercise so that you can calculate the correct level of energy output for the day. Then for that day, you may decide to eat slightly more to compensate for your extra output.

If you need more explanation, feel free to catch Jeffire! Will put up the results probably in the next post as Jeffire is just 1 week into the program but it looks encouraging... hehe.

Go go go!
Jeffire