Any women lifters here that use IIFYM?
dolliedisaster79
Posts: 2
hey ladies! I'm starting a slow bulk right now. I competed in my first NPC bikini show October 4th, and didn't place. I took it well, I knew the areas I needed more work in. There is another show this month that my teammates are doing, but I decided to sit back, and do more work! I was at 1900 calories now Im at 2200. I want more mass but am afraid of gaining too much fat. Im hoping to compete in Physique, but def. need more muscle! I see a lot of women lifters that use IIFYM. Im giving it a go! But a lot of things I see, people who follow it eat donuts, burgers topped with cheese, endless waffles, oreos, ect. Ive done my share or research, but I still need more proof that it works lol. I mean it must! People who use it are shredded! Right?! Any input would be great. Im just asking for genuine advice, no ego trip comments please. Thank you!
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dolliedisaster79 wrote: »hey ladies! I'm starting a slow bulk right now. I competed in my first NPC bikini show October 4th, and didn't place. I took it well, I knew the areas I needed more work in. There is another show this month that my teammates are doing, but I decided to sit back, and do more work! I was at 1900 calories now Im at 2200. I want more mass but am afraid of gaining too much fat. Im hoping to compete in Physique, but def. need more muscle! I see a lot of women lifters that use IIFYM. Im giving it a go! But a lot of things I see, people who follow it eat donuts, burgers topped with cheese, endless waffles, oreos, ect. Ive done my share or research, but I still need more proof that it works lol. I mean it must! People who use it are shredded! Right?! Any input would be great. Im just asking for genuine advice, no ego trip comments please. Thank you!
It works but it's not a diet composed primarily of burgers and ice cream. Your macronutrient intake will already limit the amount of junk food you can fit into your diet and additionally you'd be best served to keep the majority of your food choices to whole and minimally refined items. Then leave a small portion (15-20% of total calories) as discretionary so that if you choose to, you can fit in some fun food items when the desire hits.
For the most part, your fat gain is going to be driven by the magnitude of your energy surplus. Gain weight too fast and you'll end up gaining more fat than you'd like which means a longer time spent dieting back down.0 -
I do but I'm not shredded =D
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The NPC doesn't drug test, chances are those top competitors aren't clean, just so you know...0
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I'm doing a slow bulk on 2000 (I'm 4'11 and 100lbs). Yesterday I had cake, because after hitting my protein I could fit it in without going over fat and sugar. Most days I'll make something I fancy fit in with my calorie/macro goals. We have the same goals - feel free to add me if you want to see what I fill my face with. Chance are if you are doing a bulk, you are not going to be competition ripped throughout a bulk, no matter how you eat, as the main objective is gaining weight which includes some fat.0
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Well I'm not bulking yet but I've lost 20+ lbs doing flexible dieting. And if you look through my diary you can see that I eat junk food...very often. It's about hitting your macros. Once I hit protein then I just eat whatever I feel like. Today I had 2 cookies, a bowl of caramel popcorn, caramel rice cakes, homemade protein banana bread (which had reese's pieces in it) and a popsicle. On Saturday I had some halloween candy.
I look forward to bulking for the first time next year, will still utilize this method while doing a slow bulk (~10% from maintenance I'd guess will be my max)0 -
It does work but to be honest I don't know competitors that use it because I don't know if it affects the small things. Look up timberwolf and josef rakich, they preach iifym and are shredded0
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I do but have never done a serious bulk. I am minded that a slow steady cut is what I need right now. I love iifym but stick to a 80/20 mentality0
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not for nothing but if you didn't even place in a bikini show- you have a long road to haul to hit physique- those girls don't mess around- and they aren't tiny.
I'd bulk up and forget about worrying about fat- you need to put on as much muscle as you can- and hit your protein- hit your carbs- but fill up on ice cream and sushi as you need to make it happen.0 -
I do as well and I am bulking right now. I fill my day with my macro-rich food.. I try to hit my goals then I usually have whatever I want (ice cream, cookies, cake, chocolate etc) to fill the gaps - it is not all about burgers and waffles, but enjoying in balance. I would cry if I had to eat 3200 cals worth of chicken, broccoli and rice, everyday.... Zzzzzzzz.....
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As usual, the answer is somewhere in the middle. It's not just a matter of IIFYM - more like IFYM&M (macros and micros)... here's a decent article that talks about it in more depth: http://www.seannal.com/articles/nutrition/iifym-diet-legit-if-it-fits-your-macros.php0
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mustgetmuscles1 wrote: »
You just won the internet today
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dolliedisaster79 wrote: »hey ladies! I'm starting a slow bulk right now. I competed in my first NPC bikini show October 4th, and didn't place. I took it well, I knew the areas I needed more work in. There is another show this month that my teammates are doing, but I decided to sit back, and do more work! I was at 1900 calories now Im at 2200. I want more mass but am afraid of gaining too much fat. Im hoping to compete in Physique, but def. need more muscle! I see a lot of women lifters that use IIFYM. Im giving it a go! But a lot of things I see, people who follow it eat donuts, burgers topped with cheese, endless waffles, oreos, ect. Ive done my share or research, but I still need more proof that it works lol. I mean it must! People who use it are shredded! Right?! Any input would be great. Im just asking for genuine advice, no ego trip comments please. Thank you!
It works but it's not a diet composed primarily of burgers and ice cream. Your macronutrient intake will already limit the amount of junk food you can fit into your diet and additionally you'd be best served to keep the majority of your food choices to whole and minimally refined items. Then leave a small portion (15-20% of total calories) as discretionary so that if you choose to, you can fit in some fun food items when the desire hits.
For the most part, your fat gain is going to be driven by the magnitude of your energy surplus. Gain weight too fast and you'll end up gaining more fat than you'd like which means a longer time spent dieting back down.
^All this. Plus a couple links that I feel really describes IIFYM very well
http://community.myfitnesspal.com/en/discussion/817188/iifym/p1
http://community.myfitnesspal.com/en/discussion/1380837
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dolliedisaster79 wrote: »hey ladies! I'm starting a slow bulk right now. I competed in my first NPC bikini show October 4th, and didn't place. I took it well, I knew the areas I needed more work in. There is another show this month that my teammates are doing, but I decided to sit back, and do more work! I was at 1900 calories now Im at 2200. I want more mass but am afraid of gaining too much fat. Im hoping to compete in Physique, but def. need more muscle! I see a lot of women lifters that use IIFYM. Im giving it a go! But a lot of things I see, people who follow it eat donuts, burgers topped with cheese, endless waffles, oreos, ect. Ive done my share or research, but I still need more proof that it works lol. I mean it must! People who use it are shredded! Right?! Any input would be great. Im just asking for genuine advice, no ego trip comments please. Thank you!
Anyone with a respectable macro ratio that optimizes health and performance isn't going to be eating endless waffles and other junk food. IIFYM doesn't mean that you just eat whatever the *kitten* you want...for one thing, you should actually be hitting macro goals...and unless you're macros are super high carbs then I don't think endless waffles are going to fit the bill.
Secondly, IIFYM came out of the fitness industry where macro goals were established as per fitness goals and optimizing performance...you don't optimize performance eating nothing but junk food.
Most people who follow the concept as it was intended eat a very balanced diet that is rich in nutrition...but they don't get their panties in a wad because of their ice cream they had for desert after dinner...because it fit their macros and a little ice cream isn't going to undo the rest of the days nutrition.
I would also add that most people I know who are following the IIFYM concept and are doing what you're trying to do...they tend to eat a *kitten* ton of lean protein...not oreos and waffles.
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cwolfman13 wrote: »dolliedisaster79 wrote: »hey ladies! I'm starting a slow bulk right now. I competed in my first NPC bikini show October 4th, and didn't place. I took it well, I knew the areas I needed more work in. There is another show this month that my teammates are doing, but I decided to sit back, and do more work! I was at 1900 calories now Im at 2200. I want more mass but am afraid of gaining too much fat. Im hoping to compete in Physique, but def. need more muscle! I see a lot of women lifters that use IIFYM. Im giving it a go! But a lot of things I see, people who follow it eat donuts, burgers topped with cheese, endless waffles, oreos, ect. Ive done my share or research, but I still need more proof that it works lol. I mean it must! People who use it are shredded! Right?! Any input would be great. Im just asking for genuine advice, no ego trip comments please. Thank you!
Anyone with a respectable macro ratio that optimizes health and performance isn't going to be eating endless waffles and other junk food. IIFYM doesn't mean that you just eat whatever the *kitten* you want...for one thing, you should actually be hitting macro goals...and unless you're macros are super high carbs then I don't think endless waffles are going to fit the bill.
Secondly, IIFYM came out of the fitness industry where macro goals were established as per fitness goals and optimizing performance...you don't optimize performance eating nothing but junk food.
Most people who follow the concept as it was intended eat a very balanced diet that is rich in nutrition...but they don't get their panties in a wad because of their ice cream they had for desert after dinner...because it fit their macros and a little ice cream isn't going to undo the rest of the days nutrition.
I would also add that most people I know who are following the IIFYM concept and are doing what you're trying to do...they tend to eat a *kitten* ton of lean protein...not oreos and waffles.
This is the way I've always looked at IIFYM. I follow it, but I hit my macros while getting my micronutrients in check. To get to where you want, OP, there's no way you will be eating endless waffles and ice cream. 68-72 grams of ice cream in a serving is not the same as a couple big scoops.
That being said, I followed it for a couple of years, and now I don't stress it nearly as much. I do, however, track macros and micros carefully for someone else and he certainly doesn't eat a bunch of 'junk' food.
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Yes, I follow the basic IIFYM principle. I used it to bulk 3 years ago but was eating about 3000 calories a day. I gained 10lbs in 4 months and not much of it was fat. What I haven't been able to do is cut again, but that's mental and not a IIFYM problem.0
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dolliedisaster79 wrote: »hey ladies! I'm starting a slow bulk right now. I competed in my first NPC bikini show October 4th, and didn't place. I took it well, I knew the areas I needed more work in. There is another show this month that my teammates are doing, but I decided to sit back, and do more work! I was at 1900 calories now Im at 2200. I want more mass but am afraid of gaining too much fat. Im hoping to compete in Physique, but def. need more muscle! I see a lot of women lifters that use IIFYM. Im giving it a go! But a lot of things I see, people who follow it eat donuts, burgers topped with cheese, endless waffles, oreos, ect. Ive done my share or research, but I still need more proof that it works lol. I mean it must! People who use it are shredded! Right?! Any input would be great. Im just asking for genuine advice, no ego trip comments please. Thank you!
Look into Jez Carter & John Otis Hollywood on facebook, instagram etc.. Both have many competitors they prep on IIFYM and Flexible Dieting. Team 3DMJ as well.0 -
I do a light version of IIFYM. My day is pretty much an endless quest for protein.0
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Brittany Dawn Fitness is another big supporter of IIYMs and shes shredded! I have been using IIFYM for the last few months for weight loss, 13 pounds down in 4 months (slow and steady for me) but now that Im going more into maintenance Im going to start eating back the calories I burned.0
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You already got the info you need from these comments but I just wanted to add that I find it very hard to reach 2,000 without eating something high in calories which is usually something processed or considered unhealthy. Once I reach 1,400 – 1,600 I’m pretty much full and done for the day, if I could eat more protein, starch or veggies I would but I can’t do it for more than a day or two in a row. So about 500 of my daily calories is pretty much crap that I enjoy eating.
I’ve learned that if I go anywhere lower than 2k I start losing muscle and weight, if I want to gain that is my magical number. So I decided that I rather do 2k from any food than be lower than 2k and never progress. If you can reach your number by eating mostly healthy I think that is best, but if you are like me then reaching the number is more important than it all being from a perfect nutrition source.
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dolliedisaster79 wrote: »hey ladies! I'm starting a slow bulk right now. I competed in my first NPC bikini show October 4th, and didn't place. I took it well, I knew the areas I needed more work in. There is another show this month that my teammates are doing, but I decided to sit back, and do more work! I was at 1900 calories now Im at 2200. I want more mass but am afraid of gaining too much fat. Im hoping to compete in Physique, but def. need more muscle! I see a lot of women lifters that use IIFYM. Im giving it a go! But a lot of things I see, people who follow it eat donuts, burgers topped with cheese, endless waffles, oreos, ect. Ive done my share or research, but I still need more proof that it works lol. I mean it must! People who use it are shredded! Right?! Any input would be great. Im just asking for genuine advice, no ego trip comments please. Thank you!
If you are gaining weight at a decent rate, then that is good.....not too much, too fast or most will be fat.
Not everyone who does IIFYM eats that stuff.....
You can and it helps to get in some calories.....but for me, I make sure I hit the numbers I need for pro/fat/carb.....and I make sure I eat my veggies as well....so keep that in mind.
But if you are gonna try to do Physique, you are gonna have to get muscle on your frame no doubt about that....
So put on the weight, give it time, then start your contest prep about 12 - 16 weeks out.
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Look up bshaefit on Instagram. She follows flexible dieting/iifym and looks amazing, she and her bf follow iifym during prep. you don't HAVE to only have chicken and broccoli. just saying.0
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I've followed IIFYM and have had great results from doing so. If you're not prepping for a competition I see no reason not to try it.0
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me! you definitely don't have to eat only asparagus and fish all day long, but you also don't eat a ton of junk - unless you have the macros for that or are willing to feel hungry all the time.0
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