IIFYM / Macros /flexible Dieting HELP!

tefachikis17

I been doing IIFYM For 2 weeks haven't seen any results but I am trying to be patient. But I am struggling with my Fats im supposed to take 50grams of fat but I feel like is going by so fast .By the time I have dinner I don't have any left should I stick to it for a month or change my %? Or any ideas of foods with no fat but high in protein and carbs

kommodevaran

"If it fits YOUR macros": YOU are the one to set your own macros. So if you want more fat, yes, eat more fat. Calories is what counts when it comes to weightloss. Get enough protein too (around one gram per kilo of body weight at normal BMI is a good minimum goal for most), and then fill in the rest with whatever you want.

not_a_runner

kommodevaran wrote: »

"If it fits YOUR macros": YOU are the one to set your own macros. So if you want more fat, yes, eat more fat. Calories is what counts when it comes to weightloss. Get enough protein too (around one gram per kilo of body weight at normal BMI is a good minimum goal for most), and then fill in the rest with whatever you want.

Basically this.
If you are someone who likes to eat higher fat, swap some of your carbs out so you can have more fats. Maybe your protein could also be adjusted (many people who calculate their own have protein that is plenty high).
Also, two weeks isn't a lot of time, especially if you are still trying to get adjusted to tracking macros.

KickboxFanatic

As stated above, 2 weeks is not enough time to determine if your macro split is working or needs to be tweaked. I checked your diary and you are currently at 1500 calories with a 40/30/30 c/f/p split which is not a bad starting place. Stay at this level for another few weeks and see if the scale has budged.

In the meantime, if you are struggling with staying under your fat macro, go back and review your log and see where you can drop fat grams from your meals. Do you really need butter in your coffee? That's 7 grams you could cut right there. Do you need olive oil and a mayonnaise on your lunch? (BTW that Fiery Chipotle mayonnaise looks amazing and I'm going to go find it at my store, thanks!!)

If after a month, you're still really struggling with the numbers than you might want to recompute your numbers. Some folks like to base their macros off of their bodyweight and not a straight percentage. Especially if you're going to log and/or eat back exercise calories.

deannalfisher

I keep my fat at 56g and while it was a struggle at first - its getting easier - its about balance and finding alternatives to products that are higher in fat

Spliner1969

tefachikis17 wrote: »

I been doing IIFYM For 2 weeks haven't seen any results but I am trying to be patient. But I am struggling with my Fats im supposed to take 50grams of fat but I feel like is going by so fast .By the time I have dinner I don't have any left should I stick to it for a month or change my %? Or any ideas of foods with no fat but high in protein and carbs

I couldn't agree more with the posters above, I've been doing IIFYM for over a year with great results. Are you using a calculator like the one at iifym.com? If so you need to be very honest with your workout estimations and keep yourself accountable for the number of minutes and intensity you put into the calculator. Otherwise you'll end up eating too much. The calc at iifym.com is good for setting a goal for 7 days a week, then you don't have to add back in exercise calories. You simply stay at the set goal. Keeps you from starving on rest days.

tefachikis17

TresaAswegan wrote: »

kommodevaran wrote: »

"If it fits YOUR macros": YOU are the one to set your own macros. So if you want more fat, yes, eat more fat. Calories is what counts when it comes to weightloss. Get enough protein too (around one gram per kilo of body weight at normal BMI is a good minimum goal for most), and then fill in the rest with whatever you want.

Basically this.
If you are someone who likes to eat higher fat, swap some of your carbs out so you can have more fats. Maybe your protein could also be adjusted (many people who calculate their own have protein that is plenty high).
Also, two weeks isn't a lot of time, especially if you are still trying to get adjusted to tracking macros.

Thank you so much.I calculate my macros with TDEE calorie base through IIfYM.com calculator and then Im doing 40% carbs 30%fat and protein.
I do want to loose weight but tone up also and in the long run build muscle. I'll try to stick with this for a couple weeks more then. Also should I take higher protein or carbs ? I know they are both important but not sure if my carbs is to high .

tefachikis17

deannalfisher wrote: »

I keep my fat at 56g and while it was a struggle at first - its getting easier - its about balance and finding alternatives to products that are higher in fat

deannalfisher wrote: »

I keep my fat at 56g and while it was a struggle at first - its getting easier - its about balance and finding alternatives to products that are higher in fat

Thank you

deannalfisher

here's my rough breakdown (I'm 5'3" and 151lbs) - amount varies slightly (I have different daily goals) - 125g protein daily, fat either 56 or 76g (low or high) and then carbs the rest (carbs from 174 to 270 depending on the day) - I avg 1900 to 2300 a day depending on my cycle

tefachikis17

Spliner1969 wrote: »

tefachikis17 wrote: »

I been doing IIFYM For 2 weeks haven't seen any results but I am trying to be patient. But I am struggling with my Fats im supposed to take 50grams of fat but I feel like is going by so fast .By the time I have dinner I don't have any left should I stick to it for a month or change my %? Or any ideas of foods with no fat but high in protein and carbs

I couldn't agree more with the posters above, I've been doing IIFYM for over a year with great results. Are you using a calculator like the one at iifym.com? If so you need to be very honest with your workout estimations and keep yourself accountable for the number of minutes and intensity you put into the calculator. Otherwise you'll end up eating too much. The calc at iifym.com is good for setting a goal for 7 days a week, then you don't have to add back in exercise calories. You simply stay at the set goal. Keeps you from starving on rest days.

Yes i use that calculator. My TDee was 1,960 calories ,but Im doing 1500 calories and
40 c/30p/30f im.4"11 27 years old so didn't want to have so much calories, I don't have a fast metabolism yet. I workout 4xs a week 45 min each day sometimes a little more .

not_a_runner

tefachikis17 wrote: »

TresaAswegan wrote: »

kommodevaran wrote: »

"If it fits YOUR macros": YOU are the one to set your own macros. So if you want more fat, yes, eat more fat. Calories is what counts when it comes to weightloss. Get enough protein too (around one gram per kilo of body weight at normal BMI is a good minimum goal for most), and then fill in the rest with whatever you want.

Basically this.
If you are someone who likes to eat higher fat, swap some of your carbs out so you can have more fats. Maybe your protein could also be adjusted (many people who calculate their own have protein that is plenty high).
Also, two weeks isn't a lot of time, especially if you are still trying to get adjusted to tracking macros.

Thank you so much.I calculate my macros with TDEE calorie base through IIfYM.com calculator and then Im doing 40% carbs 30%fat and protein.
I do want to loose weight but tone up also and in the long run build muscle. I'll try to stick with this for a couple weeks more then. Also should I take higher protein or carbs ? I know they are both important but not sure if my carbs is to high .

I calculate my protein and fat minimum off my estimated lean body mass, and the rest is carbs or more fat. It's usually more optimal to do this than to go by percentages.
So at 1500 cals, and 40c/30p/30f, you'd be eating 150C/112P/50F ?
I don't know your weight, but for your height and calories that actually seems like reasonable macros.
If you don't mind eating less carbs you *could* swap a few grams for some more fat, but it may also be a matter of making it work so that you will be in a deficit.
(Some times I just focus on hitting my protein and calories and let carbs and fats fall wherever.)

not_a_runner

Actually, you could probably lower your protein a bit. Maybe closer to 100-105.

tefachikis17

TresaAswegan wrote: »

tefachikis17 wrote: »

TresaAswegan wrote: »

kommodevaran wrote: »

"If it fits YOUR macros": YOU are the one to set your own macros. So if you want more fat, yes, eat more fat. Calories is what counts when it comes to weightloss. Get enough protein too (around one gram per kilo of body weight at normal BMI is a good minimum goal for most), and then fill in the rest with whatever you want.

Basically this.
If you are someone who likes to eat higher fat, swap some of your carbs out so you can have more fats. Maybe your protein could also be adjusted (many people who calculate their own have protein that is plenty high).
Also, two weeks isn't a lot of time, especially if you are still trying to get adjusted to tracking macros.

Thank you so much.I calculate my macros with TDEE calorie base through IIfYM.com calculator and then Im doing 40% carbs 30%fat and protein.
I do want to loose weight but tone up also and in the long run build muscle. I'll try to stick with this for a couple weeks more then. Also should I take higher protein or carbs ? I know they are both important but not sure if my carbs is to high .

I calculate my protein and fat minimum off my estimated lean body mass, and the rest is carbs or more fat. It's usually more optimal to do this than to go by percentages.
So at 1500 cals, and 40c/30p/30f, you'd be eating 150C/112P/50F ?
I don't know your weight, but for your height and calories that actually seems like reasonable macros.
If you don't mind eating less carbs you *could* swap a few grams for some more fat, but it may also be a matter of making it work so that you will be in a deficit.
(Some times I just focus on hitting my protein and calories and let carbs and fats fall wherever.)

Oh kk well in 4"11 and weight 135 27 years old

not_a_runner

How do you feel with carbs? Does 150 feel like a good number?

Spliner1969

tefachikis17 wrote: »

Yes i use that calculator. My TDee was 1,960 calories ,but Im doing 1500 calories and
40 c/30p/30f im.4"11 27 years old so didn't want to have so much calories, I don't have a fast metabolism yet. I workout 4xs a week 45 min each day sometimes a little more .

Here's how I used their calculator during weight loss: I simply entered my stats, set myself to sedentary, and when it asks for exercise I put 0 minutes, 0 days a week, and intensity to light. That gave me my TDEE and macros without exercise included at all. I set MFP to that amount of calories minus 500 to lose a pound a week. Then when I exercise I use a Polar H7 HRM paired to my phone and use an app to track exercise calories and allow them to be added to my daily calorie goal. I knew I was doing an average of 1000 calories (for me 90 minutes, high intensity cardio) a day of exercise on the days I did do exercise (at that time it was 6 days a week) but I only ate back about 75% of those calories. So I would leave an average of 250 calories a day at the end of the day. It worked well for me, I lost an average of 1-2 lbs a week and on days I exercised could eat quite a bit of what I wanted. The unfortunate thing about doing it that way is that on that one or two days a week you don't exercise, you have to eat much less to stay under your goal and it kinda sucks since you're used to eating more.

Since I hit maintenance I went back, added in my exercise time and intensity and I use their calculator to maintain and have the same available calories every day. Works great. Keeps me happy calorie-wise. If you're using their calculator the way it's intended (so that you can have the same calories seven days a week) by entering your minutes of exercise and days a week you exercise, and you still aren't losing weight after 30 days, then it's likely you've over-estimated your intensity level. Drop it down a notch and give it another 30 days. IIFYM has 4 intensity levels, I estimate them like this: Light (heart rate around 100-110), Moderate (110-125), Difficult (125-145), and Intense (145-165 or MAX - whatever yours may be). Since my app uses my heart rate to adjust calories burned, I keep an eye on the average during my sessions and if I see it average lower over a longer period of time then I adjust the calculator again and re-roll the dice. I try not to change it more than once every month though, and so far I have maintained +/- 5lbs for about 7 months and gained considerable amounts of muscle in recomp.

tefachikis17

TresaAswegan wrote: »

How do you feel with carbs? Does 150 feel like a good number?

Right now I have 150 for carbs 113 for protein and 50for fats

tefachikis17

Spliner1969 wrote: »

tefachikis17 wrote: »

Yes i use that calculator. My TDee was 1,960 calories ,but Im doing 1500 calories and
40 c/30p/30f im.4"11 27 years old so didn't want to have so much calories, I don't have a fast metabolism yet. I workout 4xs a week 45 min each day sometimes a little more .

Here's how I used their calculator during weight loss: I simply entered my stats, set myself to sedentary, and when it asks for exercise I put 0 minutes, 0 days a week, and intensity to light. That gave me my TDEE and macros without exercise included at all. I set MFP to that amount of calories minus 500 to lose a pound a week. Then when I exercise I use a Polar H7 HRM paired to my phone and use an app to track exercise calories and allow them to be added to my daily calorie goal. I knew I was doing an average of 1000 calories (for me 90 minutes, high intensity cardio) a day of exercise on the days I did do exercise (at that time it was 6 days a week) but I only ate back about 75% of those calories. So I would leave an average of 250 calories a day at the end of the day. It worked well for me, I lost an average of 1-2 lbs a week and on days I exercised could eat quite a bit of what I wanted. The unfortunate thing about doing it that way is that on that one or two days a week you don't exercise, you have to eat much less to stay under your goal and it kinda sucks since you're used to eating more.

Since I hit maintenance I went back, added in my exercise time and intensity and I use their calculator to maintain and have the same available calories every day. Works great. Keeps me happy calorie-wise. If you're using their calculator the way it's intended (so that you can have the same calories seven days a week) by entering your minutes of exercise and days a week you exercise, and you still aren't losing weight after 30 days, then it's likely you've over-estimated your intensity level. Drop it down a notch and give it another 30 days. IIFYM has 4 intensity levels, I estimate them like this: Light (heart rate around 100-110), Moderate (110-125), Difficult (125-145), and Intense (145-165 or MAX - whatever yours may be). Since my app uses my heart rate to adjust calories burned, I keep an eye on the average during my sessions and if I see it average lower over a longer period of time then I adjust the calculator again and re-roll the dice. I try not to change it more than once every month though, and so far I have maintained +/- 5lbs for about 7 months and gained considerable amounts of muscle in recomp.

Wow that's pretty awesome .And a lot too !