IIFYM - If It Fits Your Macros - Printable Version
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IIFYM - If It Fits Your Macros - eazy - 04-18-2013
The phrase*If It Fits Your Macros*(often abbreviated to IIFYM) refers to meeting the individual macronutrient needs relevant to oneâs goals and then filling the remaining calories with foods of personal preference. Meaning, eat whatever you want as long as it fits the macros. Donât get it?Since itâs more common to ask about IIFYM when following a fat loss plan, also known as cutting, we will use an example that relates to it.Example:200lb man at 20% body fat wants to lose weightMaintenance Calories:*3000*(click the link to see how this is found)Calories to cut: 2400 - this is a 20% caloric deficit1.5g protein per lb/LBM: (1.5 * 160) 240g0.45g fat per lb/BW: (200 * 0.45) 90gCalories from fats + protein minimums: (240 * 4) + (90 * 9) = 1770Calories from reaching minimums taken from calories to cut: (2400 - 1770) 630He has 630 kcal left to fill with whatever foods he chooses (pancakes, pizza, cake, pop-tarts, ice cream) and still lose weight as a result of remaining in a calorie deficit.How do I calculate my calories and macros?Tips*(some are general and do not specifically pertain to IIFYM):Try to get most of your macros from whole foods. They are high in micronutrients needed to maintain overall health.Tailor your meals to suit your individual preference.*6 meals a day is the same as 3 meals a day.*There is no difference.Timing your nutrients is not necessary. There is no universal macro or calorie breakdown you should be eating pre and/or post-workout. Overall micronutrient, macronutrient and calorie intake relevant to your goal(s) is far more important.ImportantWhat âeat whatever you want as long as it fits into your macrosâ means is basically, eat right, but donât get*all caught up in the whole âclean vs dirtyâ food debate that seems to still go on.*If you want to eat whole grain bread, oats, brown rice, etc. etc. Then do it. If you want to eat white bread, white rice, and pop tarts, as long as it fits in with your other macronutrients and your goals in terms of caloric intake then it isnât going to make much of a difference in the long run. It all comes down to personal preference.So, basically donât get into the whole âIf I have ice cream Iâm going to get fatâ or, âIâll never have pizza againâ mentality. If you want it, you can have it, just make sure it fits in with all the guidelines above.
IIFYM - If It Fits Your Macros - Barman - 04-18-2013
Hey bro thanks for this i have changed my diet plan around abit upped my carbs dropped my fats had pancakes 3times this week and still getting vainy
thanks for this post nice read can help alot of people out to get an understanding on the idea
IIFYM - If It Fits Your Macros - Ftblk36 - 04-18-2013
Cheers Eazy, much appreciated!
Sent from here!!
IIFYM - If It Fits Your Macros - GunnyGunnderson - 04-18-2013
nice info eazy! makes me feel much better about saturday morning breakfasts and sunday dinners
IIFYM - If It Fits Your Macros - James42 - 04-18-2013
I've been following iifym for a long time. I'm a former fat ass and I have no trouble cutting down to single digit bodyfat while eating food that's not considered "clean" as long as I stay within my calorie and macro guidelines.
You have to be sensible about It and not just get all your calories from junk though.
IIFYM - If It Fits Your Macros - Barman - 04-18-2013
doing this for my last carb meal/ second post workout meal today
right now having chocolate milkshake mix lol and a chicken breast
IIFYM - If It Fits Your Macros - Cornish_Celt - 04-19-2013
ok who deleted my fuckin' post?!
Just because I don't agree with it does not give you reason to delete the post!!
The reason I don't agree with it is because of the health benefits you lose because of not eating clean! It's all very well having a great physique, but what good is it if you fuck your body up internally because you eat crap?
And who deleted ventana's post?
He was correct the way it is written does not make sense, it's grammatically shit!
The idea of a forum is to discuss, how can we discuss things if posts get deleted because you don't agree with them??
IIFYM - If It Fits Your Macros - James42 - 04-19-2013
Cornish_Celt Wrote:ok who deleted my fuckin' post?!
Just because I don't agree with it does not give you reason to delete the post!!
The reason I don't agree with it is because of the health benefits you lose because of not eating clean! It's all very well having a great physique, but what good is it if you fuck your body up internally because you eat crap?
And who deleted ventana's post?
He was correct the way it is written does not make sense, it's grammatically shit!
The idea of a forum is to discuss, how can we discuss things if posts get deleted because you don't agree with them??
I hear you on the health benefits. My diet is at least 90% clean but I won't shy away from fitting a small bowl of ice cream or a couple slices of pizza if I'm in the mood.
IIFYM - If It Fits Your Macros - Barman - 04-19-2013
James42 Wrote:I hear you on the health benefits. My diet is at least 90% clean but I won't shy away from fitting a small bowl of ice cream or a couple slices of pizza if I'm in the mood.
Yeah im going to give this a try like a part of one meal each day be "bad" lol or 2 or 3 times a week have something like that