IIFYM

JessieNeutronGirlGenius
JessieNeutronGirlGenius Posts: 268
in Food and Nutrition
Hi,

So I'm going to be that newbie on IIFYM and ask for help because I've read articles and websites and still have NO IDEA if I am doing this right.

I am 5ft tall 143 pounds and my stats are as follows:

Calories: 1660
Fat: 45g
Carb: 113g
Protein: 143g

Do I follow those on days I rest as well as days I lift? Do I eat back my calories? I've read posts on here about IIFYM but I still have a few questions. I'd greatly appreciate anyones help! Especially women who lift! Thanks!

Replies

  • No_Finish_Line
    No_Finish_Line Posts: 3,661 Member
    what are goals? build muscle? burn fat?
  • Chain_Ring
    Chain_Ring Posts: 753 Member
    I don't even know what that is....... ha ha
  • quirkytizzy
    quirkytizzy Posts: 4,052 Member
    Your goals will factor into this. If you're just looking to lose weight and (dreaded word, though I don't know why) tone up, IIFYM (If It Fits Your Macros) will work just fine. Lots of us do that. If you're specifically looking to build muscle, you may want to pay more attention to the details. Other members will be able to give you better advice on eating for lifting.

    If you are using MFP to calculate your calories, yes, eat back your exercise cals. MFP already figures a deficit into that, so if you don't eat them back you'll wind up with a very headachey-too-big deficit.
  • lilRicki
    lilRicki Posts: 4,555 Member
    Yes, eat back your calories if you want, subtract your fiber from your carbs to get your NET carbs, up your protein if you're doing mainly lifting. Calories will fall into place when your macros are set properly. Do some research (You're way smaller then I am, so your macros are going to be different). Go to bodybuilding.com, or google appropriate macros for your goals. Doesn't hurt to talk to a nutritionist either. I didn't suggest family doctor because mine was a quack and told me he lived off iceburg lettuce and chicken breasts for three months, and that if I continue to lift heavy I will look like a man. I just did trial and error. Discovered that my body responds better to under 100g of carbs (no lower then 55g though) and high protein, full fat routines.
  • JessieNeutronGirlGenius
    JessieNeutronGirlGenius Posts: 268
    I want to shed fat while gaining muscle! Does that make any sense?!
  • lilRicki
    lilRicki Posts: 4,555 Member
    That does make sense, so you're going to want to eat more protein and full fats IMO. If you're focusing on weight lifting, watch your carbs, and take a multi-vitamin. Don't completely skip cardio though, use it to warm up and cool down after lifting.
  • LolBroScience
    LolBroScience Posts: 4,537 Member
    Yes, eat back your calories if you want, subtract your fiber from your carbs to get your NET carbs, up your protein if you're doing mainly lifting. Calories will fall into place when your macros are set properly. Do some research (You're way smaller then I am, so your macros are going to be different). Go to bodybuilding.com, or google appropriate macros for your goals. Doesn't hurt to talk to a nutritionist either. I didn't suggest family doctor because mine was a quack and told me he lived off iceburg lettuce and chicken breasts for three months, and that if I continue to lift heavy I will look like a man. I just did trial and error. Discovered that my body responds better to under 100g of carbs (no lower then 55g though) and high protein, full fat routines.

    I've never heard of annoying using net carbs for IIFYM
  • Amadbro
    Amadbro Posts: 750 Member
    That does make sense, so you're going to want to eat more protein and full fats IMO. If you're focusing on weight lifting, watch your carbs, and take a multi-vitamin. Don't completely skip cardio though, use it to warm up and cool down after lifting.

    Carbohydrates serve several functions
    They are anti-catabolic. When you ingest carbohydrates, you body won't break down protein for energy.

    They increase insulin output. This is a good thing since insulin is the MOST ANABOLIC HORMONE in your body

    So yea watch your carbs and get plenty of them...when I was cutting I was bringing in around 200g..now that I'm bulking that number has doubled. They are not essential but help tremendously in building lean mass.

    Everyone responds differently depending on carb sensitivity so it's best to experiment
  • lilRicki
    lilRicki Posts: 4,555 Member
    That does make sense, so you're going to want to eat more protein and full fats IMO. If you're focusing on weight lifting, watch your carbs, and take a multi-vitamin. Don't completely skip cardio though, use it to warm up and cool down after lifting.

    Carbohydrates serve several functions
    They are anti-catabolic. When you ingest carbohydrates, you body won't break down protein for energy.

    They increase insulin output. This is a good thing since insulin is the MOST ANABOLIC HORMONE in your body

    So yea watch your carbs and get plenty of them...when I was cutting I was bringing in around 200g..now that I'm bulking that number has doubled. They are not essential but help tremendously in building lean mass.

    Everyone responds differently depending on carb sensitivity so it's best to experiment

    Exactly, trial and error. I was up to 200g while lifting and I wasn't losing anything in measurements or weight. I finally had to come to the realization that my body hates carbs. I read that 150g of carbs a day is maintenance, and under that is fat loss. Keotosis scares the crap out of me so I stay away from it.
  • lilRicki
    lilRicki Posts: 4,555 Member
    Yes, eat back your calories if you want, subtract your fiber from your carbs to get your NET carbs, up your protein if you're doing mainly lifting. Calories will fall into place when your macros are set properly. Do some research (You're way smaller then I am, so your macros are going to be different). Go to bodybuilding.com, or google appropriate macros for your goals. Doesn't hurt to talk to a nutritionist either. I didn't suggest family doctor because mine was a quack and told me he lived off iceburg lettuce and chicken breasts for three months, and that if I continue to lift heavy I will look like a man. I just did trial and error. Discovered that my body responds better to under 100g of carbs (no lower then 55g though) and high protein, full fat routines.

    I've never heard of annoying using net carbs for IIFYM

    why?
  • LolBroScience
    LolBroScience Posts: 4,537 Member
    Yes, eat back your calories if you want, subtract your fiber from your carbs to get your NET carbs, up your protein if you're doing mainly lifting. Calories will fall into place when your macros are set properly. Do some research (You're way smaller then I am, so your macros are going to be different). Go to bodybuilding.com, or google appropriate macros for your goals. Doesn't hurt to talk to a nutritionist either. I didn't suggest family doctor because mine was a quack and told me he lived off iceburg lettuce and chicken breasts for three months, and that if I continue to lift heavy I will look like a man. I just did trial and error. Discovered that my body responds better to under 100g of carbs (no lower then 55g though) and high protein, full fat routines.

    I've never heard of annoying using net carbs for IIFYM

    why?

    Because fiber still has calories
  • magerum
    magerum Posts: 12,589 Member
    Yes, eat back your calories if you want, subtract your fiber from your carbs to get your NET carbs, up your protein if you're doing mainly lifting. Calories will fall into place when your macros are set properly. Do some research (You're way smaller then I am, so your macros are going to be different). Go to bodybuilding.com, or google appropriate macros for your goals. Doesn't hurt to talk to a nutritionist either. I didn't suggest family doctor because mine was a quack and told me he lived off iceburg lettuce and chicken breasts for three months, and that if I continue to lift heavy I will look like a man. I just did trial and error. Discovered that my body responds better to under 100g of carbs (no lower then 55g though) and high protein, full fat routines.

    I've never heard of annoying using net carbs for IIFYM

    why?

    Because fiber still has calories

    Roughly 2.5 / g
  • LolBroScience
    LolBroScience Posts: 4,537 Member
    Yes, eat back your calories if you want, subtract your fiber from your carbs to get your NET carbs, up your protein if you're doing mainly lifting. Calories will fall into place when your macros are set properly. Do some research (You're way smaller then I am, so your macros are going to be different). Go to bodybuilding.com, or google appropriate macros for your goals. Doesn't hurt to talk to a nutritionist either. I didn't suggest family doctor because mine was a quack and told me he lived off iceburg lettuce and chicken breasts for three months, and that if I continue to lift heavy I will look like a man. I just did trial and error. Discovered that my body responds better to under 100g of carbs (no lower then 55g though) and high protein, full fat routines.

    I've never heard of annoying using net carbs for IIFYM

    why?

    Because fiber still has calories

    Roughly 2.5 / g

    NVM... ignore what I had said... I mistyped so it's making me sound like a moron lol.....It was supposed to say "I've never heard of anyone using net carbs for IIFYM" as fiber is already accounted for under Carbs. Meaning, if one were to use net carbs it would throw the macros and cals off, that's all I meant. My bad!
  • thisprettygirlgetsfit
    thisprettygirlgetsfit Posts: 3
    I love the description of your doctor and I agree with your assessment.

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