Day 4 of IIFYM - LOST

Kriistabell

I'm just starting IIFYM (day 4) and I'm not sure if something is wrong here...
So here is my background information just to give you all an idea of what I'm working with:

I'm a 5'8" female, with a lot of athletic history weighing at 167 pounds currently. I lift weights and I teach so I'm on my feet all day long. My measurements are 32" 28" 42". My problem areas are my arms but I'd also like a flatter stomach.

According to the IIFYM TDEE calculator (I made sure to enter my information properly) my macros are:

123g carbs
168g protein
67g fat
1767 calories

My goal is to lose some body fat and lean out a bit. I don't necessarily want to be super cut up but I definitely want to look more toned and build muscle .

My issue is that I find it extremely difficult to eat 1767 calories a day:sad: ! I've never been able to sit down and eat a big plate of food in one sitting. That has just been me, my entire life. I eat and pick throughout the day, but no big meals (cue my mom yelling at me "manga" :explode: at the dinner table because I couldn't finish my plate as a child). So now with IIFYM I feel like I'm over eating. I am eating pretty clean with some room for indulgences (I eat a ton of egg whites with veggies and protein shakes :drinker: ). I am also a pescatarian (I eat eggs, fish, but no poultry or meat). Being that my goal is to lose pounds (I'd like to drop 17 pounds if that is realistic while gaining muscle, I feel that it isn't necessary to meet my calorie intake if I am full after downing all these protein shakes and egg whites all day.

SO my questions are: are my macros ok for me:huh: ? can I eat less calories and keep the same percentage of carbs:fat:protein? Its really hard to eat that much protein and fat! Please help!! I'm so lost and scared I'm going to gain instead of lose fat!

lilRicki

Try eating more calorie dense foods then. I also have a hard time hitting my calorie goals because I keep my carbs under 100g a day. Avacado, nuts or trail mix, olive oil, peanut butter, mayonnaise, full fat salad dressing, full eggs (not just the whites), etc. That's what I use to boost my calorie intake.

Kriistabell

Try eating more calorie dense foods then. I also have a hard time hitting my calorie goals because I keep my carbs under 100g a day. Avacado, nuts or trail mix, olive oil, peanut butter, mayonnaise, full fat salad dressing, full eggs (not just the whites), etc. That's what I use to boost my calorie intake.

Thanks for responding . That is a good idea, I usually end up with a lot of fat to eat by the end of my day because I'm usually afraid to go OVER my fat and carb macros (although the carb macros are not hard to fill at all). I've been buying foods based on their low carb and high protein properties and not paying attention to the calories. My first day trying to fill my macros and calories last week I almost through up forcing myself to drink a protein banana peanut butter shake :drinker: and I was still under my calories by a good 300.

tyrsnbdr

Try eating more calorie dense foods then. I also have a hard time hitting my calorie goals because I keep my carbs under 100g a day. Avacado, nuts or trail mix, olive oil, peanut butter, mayonnaise, full fat salad dressing, full eggs (not just the whites), etc. That's what I use to boost my calorie intake.

Thanks for responding . That is a good idea, I usually end up with a lot of fat to eat by the end of my day because I'm usually afraid to go OVER my fat and carb macros (although the carb macros are not hard to fill at all). I've buying foods based on low carb properties with high protein properties and not paying attention to the calories. My first day trying to fill my macros and calories last week I almost through up forcing myself to drink a protein banana peanut butter shake :drinker: and I was still under my calories by a good 300.

I came in here to say: "eat more fats." Fats aren't bad for you, your body needs fats. And since fats have over twice the calories per gram than carbs and protein, they won't fill you up as much.

Kriistabell

Try eating more calorie dense foods then. I also have a hard time hitting my calorie goals because I keep my carbs under 100g a day. Avacado, nuts or trail mix, olive oil, peanut butter, mayonnaise, full fat salad dressing, full eggs (not just the whites), etc. That's what I use to boost my calorie intake.

Thanks for responding . That is a good idea, I usually end up with a lot of fat to eat by the end of my day because I'm usually afraid to go OVER my fat and carb macros (although the carb macros are not hard to fill at all). I've buying foods based on low carb properties with high protein properties and not paying attention to the calories. My first day trying to fill my macros and calories last week I almost through up forcing myself to drink a protein banana peanut butter shake :drinker: and I was still under my calories by a good 300.

I came in here to say: "eat more fats." Fats aren't bad for you, your body needs fats. And since fats have over twice the calories per gram than carbs and protein, they won't fill you up as much.

Ahh ok that makes me feel better. Do you think my calorie intake sounds right? Would lowering it not be a good option? I will def try to eat more fats though yesterday I succeeded at hitting my goal with fats lol

tyrsnbdr

I don't think 1750 sounds high. A lot of ladies go directly to 1200 and I"m unsure if that is the best number for them on a general basis. Eat what you are eating and use scale and tape measure to monitor progress.

The first time I lost 50, I was somewhere between a 40/30/30 (C/P/F) and 33/33/33 ratio. For me, getting the fats down was more important the closer you get to "very lean." I built my diet by making sure I got enough protien, then added fats if needed, then fill out the rest with carbs.

lilRicki

is your t-shirt kapernicking? lmao...anyways, fats aren't bad...and they're calorie dense. Do some research on good fats and bad (like trans, but does anything have transfats in it anymore?) I watch my omegas for sure. Read what kind of oil to use in cooking (there's debate, I use extra virgin olive oil). As for your calories, they sound fine, especially if you're working out a lot. Being under 300 calories, at 1720 net, isn't that big of a deal, it's tough to reach EXACTLY what you're supposed to, my general rule of thumb is to be over 1200 and under my TDEE (not by a lot, but if I have a few calories left over, I don't sweat it)

momswanson

Excuse my ignorance, but what is IIFYM? It sounds like you and I have similar goals and am curious about what you are doing. Thanks!

diannethegeek

Excuse my ignorance, but what is IIFYM? It sounds like you and I have similar goals and am curious about what you are doing. Thanks!

IIFYM stands for If It Fits Your Macros. It's a method of dieting that watches not only calories but also macro nutrients (protein, fats, carbs). The basic premise is that you can eat anything you want (including pizza and beer) as long as you are hitting those macro goals.

CorlissaEats

I eat nuts every day. 30g cashews & 20g Hazelnuts. I often have a hard time eating my calories so 300 cals of nuts in the morning really makes a difference for me. Calorie dense and snack friendly is ideal if you aren't much for a sit down meal. Food is fuel- there really is no rule other than societal convention that says your body needs only 3 meals a day. I aim to have 400-500 cals eaten by lunch time, another 400-500 by mid afternoon, and the bulk for the evening since I like a big dinner and dessert or a snack afterwards.

Consider liquid calories if you have a hard time hitting your daily goal. I usually have apple juice diluted in water with dinner (50-75 cals), and if its a really low hunger day I might splurge and have a latte (110-300cals). I do keep an eye on my macros, especially the protein, but some days getting enough fuel has to be the focus. Generally I hit 40% carbs, 40% fats, and 20% protein-- but I'm gluten free so I know that contributes to the higher fat % and lower protein. I'm still losing weight at a nice, heathy slow pace.

EDITS: I'm aiming for a macro split 35/30/35 and a daily goal for 30g fibre. Food is FUEL. Eat it ALL!

diannethegeek

Try eating more calorie dense foods then. I also have a hard time hitting my calorie goals because I keep my carbs under 100g a day. Avacado, nuts or trail mix, olive oil, peanut butter, mayonnaise, full fat salad dressing, full eggs (not just the whites), etc. That's what I use to boost my calorie intake.

Thanks for responding . That is a good idea, I usually end up with a lot of fat to eat by the end of my day because I'm usually afraid to go OVER my fat and carb macros (although the carb macros are not hard to fill at all). I've been buying foods based on their low carb and high protein properties and not paying attention to the calories. My first day trying to fill my macros and calories last week I almost through up forcing myself to drink a protein banana peanut butter shake :drinker: and I was still under my calories by a good 300.

I tend to think of fats & protein goals as minimums and my carb goal as a maximum (though it doesn't always work out that way in practice). In other words, don't be afraid to be a little over on your fats.

Kriistabell

Guys, thank you all so much for your comments!! :happy: Today I took a lot of your advice and found ways to add healthy fats. You can look at my diary if you want to criticize.. I welcome the feedback because I know I don't know so much about this. I added healthy fats of salmon, a hard boiled egg (with yolk), pumpkin seeds...and then a little bad fat from some cereal and my sweet tooth (trader joe's cookie butter.. haha). Today I actually felt MUCH better with these fats incorporated into my diet :glasses: .

Also, I planned my meals last night instead of being nervous about going over throughout the day and running on very low fuel until I come home from work. My breakfast and lunch is typically egg whites...and then more egg whites (with veggies and a laughin cow cheese wedge). That is usually all I run on throughout the day so I was very :yawn: lethargic running around at work on approximately 8g carbs and 11g fat. Some of my calculations must be wrong in my diary because I wasn't going over in macros, but I supposedly went over my calories. This also made it a lot easier to get in all of my macros without feeling so full that I felt sick because I wasn't eating it all within a 4 hour span.

Kriistabell

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Kriistabell

Excuse my ignorance, but what is IIFYM? It sounds like you and I have similar goals and am curious about what you are doing. Thanks!

No need for you to be excused! IIFYM is a way to count your micro-nutrients (fats, carbs, and protein) based on your age, weight, bmi, activity level, and goals. Its pretty tedious but if you plan your meals a day in advance it can be fun...and also keeps you from making bad choices throughout he day because you already know what foods you will eat. From what I understand, my macros are set so that I loose fat, and gain lean muscle. I lift weights (pretty heavy weights) and don't do much cardio aside from working (in which I am standing or walking around all day). In case this helps you, I am 5'8" 168 pounds, 25 yrs old... with measurements of 32:28:40 (pear shaped) and have been athletic (basketball/dance) my whole life. It is relatively easy for me to gain muscle and also fairly easy to gain fat. You can find more information on the iifym website and use their calculator to see what your macros would be.

Kriistabell

Try eating more calorie dense foods then. I also have a hard time hitting my calorie goals because I keep my carbs under 100g a day. Avacado, nuts or trail mix, olive oil, peanut butter, mayonnaise, full fat salad dressing, full eggs (not just the whites), etc. That's what I use to boost my calorie intake.

Thanks for responding . That is a good idea, I usually end up with a lot of fat to eat by the end of my day because I'm usually afraid to go OVER my fat and carb macros (although the carb macros are not hard to fill at all). I've been buying foods based on their low carb and high protein properties and not paying attention to the calories. My first day trying to fill my macros and calories last week I almost through up forcing myself to drink a protein banana peanut butter shake :drinker: and I was still under my calories by a good 300.

I tend to think of fats & protein goals as minimums and my carb goal as a maximum (though it doesn't always work out that way in practice). In other words, don't be afraid to be a little over on your fats.

Yeah I think you're right about this. I've been thinking that going over my protein wouldn't hurt. Unfortunately its hard to even meet that goal. But I'm making it work! I've discovered black coffee + isopure vanilla cream whey protein which is an extremely delicious alternative to a coffee with milk+sugar! And makes the powder's texture much easier to deal with.

Kriistabell

is your t-shirt kapernicking? lmao...anyways, fats aren't bad...and they're calorie dense. Do some research on good fats and bad (like trans, but does anything have transfats in it anymore?) I watch my omegas for sure. Read what kind of oil to use in cooking (there's debate, I use extra virgin olive oil). As for your calories, they sound fine, especially if you're working out a lot. Being under 300 calories, at 1720 net, isn't that big of a deal, it's tough to reach EXACTLY what you're supposed to, my general rule of thumb is to be over 1200 and under my TDEE (not by a lot, but if I have a few calories left over, I don't sweat it)

Ok that makes sense to me. I am an evoo girl too. I know the debate. My father and I feel differently about it - but maybe its because I love it more than he does haha. But in all seriousness I am a fan of healthy fats and EVOO IS a healthy fat. I cook fish with it and use coconut oil for baking. I'm still surprised by how many calories I need but I'm glad you guys think I'm eating the right amount - makes me feel better lol

Kriistabell

I don't think 1750 sounds high. A lot of ladies go directly to 1200 and I"m unsure if that is the best number for them on a general basis. Eat what you are eating and use scale and tape measure to monitor progress.

The first time I lost 50, I was somewhere between a 40/30/30 (C/P/F) and 33/33/33 ratio. For me, getting the fats down was more important the closer you get to "very lean." I built my diet by making sure I got enough protien, then added fats if needed, then fill out the rest with carbs.

Well I've never really tracked how many calories I eat in a day before. I always assumed that I was eating about 2000, maybe a little less because I thought calories added up much quicker - apparently I have not been eating close to 2000 before I started IIFYM because 1750 is tough for me to do. But - today wasn't bad with spreading out my meals better so I guess it works out. I'm trying to beast on that protein as much as I can! lol And congrats on your weight loss!

samanthasherfey

Hey guys. I really wanted to start tracking my marcos BUT the whole thing confuses the HECK outta me. Can anyone help me calculate and explain?
I'm not sure of the information you will need from me so here are the basics. I'm 20 year old female. I weight 175lbs. I want to weigh 110-115. I'm 5'3.

Kriistabell

Hey guys. I really wanted to start tracking my marcos BUT the whole thing confuses the HECK outta me. Can anyone help me calculate and explain?
I'm not sure of the information you will need from me so here are the basics. I'm 20 year old female. I weight 175lbs. I want to weigh 110-115. I'm 5'3.

Hey the easiest way for you to find your numbers is to go to iifym.com and use their calculator. That is how I did it. Also make sure that when you input everything into myfitnesspal that you change the macros to be the same as the ones you got from the iifym calculator. Unfortunately you can't do that from your app. I wouldn't use the rules that MFP has for weightloss I like IIFYM much better. Check it out