IIFYM

Rose_recovers
Rose_recovers Posts: 4
in Success Stories
Hi,

Let's hop right in: I really want to start iifym but first of all, I need some more information :)

So:

I am 18 years old, 165,5 cm , 54kg and my goal is to lose body fat!
I do swimming 3 times a week for 1.5 hours, do walking uphill on the treadmill for 60 mins 3 times a week,
HIIT 3 times a week for roughly 20-30 minutes and strength for 3-4 times a week.

I know my weight is healthy but I feel really uncomfortable with my belly pooch and my legs.

Can anybody calculate my macros/calories for me please?
Does anybody of you had great success with iifym?
I really want to lose the weight as quickly as possible without torturing my body if that's possible :)

Thanks,
Rose

Replies

  • amykr93
    amykr93 Posts: 65
    Less cardio more strength training.
  • joelevans05
    joelevans05 Posts: 4 Member
    Yes I would agree less cardio or no cardio..Ive lost 20kg without doing a minute of cardio, I just lift weights everyday with a good diet. Gained at least 8kg of muscle also.. Good luck
  • SuperC_85
    SuperC_85 Posts: 393
    Less cardio more strength training.

    Agree with this.


    I used http://scoobysworkshop.com/calorie-calculator/ to calculate your stats.

    Im not 100% sure if exercise is correct, this calculator allows you to work it out with hours spent.

    Basal Metabolic Rate 1386 (if you were in a coma this is how many calories you would need)
    TDEE (daily calories including 5 hours of exercise per week) 2149 calories
    -20% reduction (not sure how much you still want to lose) 1719 daily cals.

    Check out the site, its really easy to work it out yourself :smile:
  • MityMax96
    MityMax96 Posts: 5,778 Member
    Hi,

    Let's hop right in: I really want to start iifym but first of all, I need some more information :)

    So:

    I am 18 years old, 165,5 cm , 54kg and my goal is to lose body fat!
    I do swimming 3 times a week for 1.5 hours, do walking uphill on the treadmill for 60 mins 3 times a week,
    HIIT 3 times a week for roughly 20-30 minutes and strength for 3-4 times a week.

    I know my weight is healthy but I feel really uncomfortable with my belly pooch and my legs.

    Can anybody calculate my macros/calories for me please?
    Does anybody of you had great success with iifym?
    I really want to lose the weight as quickly as possible without torturing my body if that's possible :)

    Thanks,
    Rose

    I would also encourage adding in strength training.....but it is up to you.
    But if u stick to cardio and lose the weight, you will look like u do now.....
    Only smaller.

    But based on your stats....5'4" and ~120 pounds.....
    My guess is you want to look different....more defined/lean.

    If that is the case, then you will HAVE to do strength training.

    Regarding your macros and stuff.....
    I like this site:
    http://iifym.com/iifym-calculator/

    General rule of thumb for macros.
    Fat minimum == 0.4 gr / pound of body weight
    Protein == 0.6 gr - 0.8 gr / pound of body weight (if you do take up strength training, then I would go 0.8gr - 1.0 gr)
    Carbs can be whatever you like to make up the remainder of your calories.

    But your TDEE is ~1900 calories
    If you are trying to lose weight, then you will want to be ~1500 - ~1535 calories daily
    Calculating your macros will be
    For protein at 0.8 gr == 96 gr == 384 calories
    Fat at 0.4 gr == 48 gr == 432 calories
    Carbs == 179 gr == 716 calories
    That puts u at 1532 calories.....u can cut out some of the carbs (so 170 gr) to get down ~1500

    Good luck
  • MityMax96
    MityMax96 Posts: 5,778 Member
    and BTW, my diet is pretty much based on IIFYM....

    So you can decide if I have had success or not.
  • Rose_recovers
    Rose_recovers Posts: 4
    Haha well yeah seems like it works for you ;)

    Can you tell me how fast I'll see results? Like until x-mas can I be "leaned out" a bit? And how long should the strength training sessions be? Like an hour or less or what would you recommend?
  • MityMax96
    MityMax96 Posts: 5,778 Member
    Haha well yeah seems like it works for you ;)

    Can you tell me how fast I'll see results? Like until x-mas can I be "leaned out" a bit? And how long should the strength training sessions be? Like an hour or less or what would you recommend?

    If you are new to weight lifting....
    I would suggest StrongLifts 5x5, or starting strength...
    One I hear suggested by women, but have not looked up is New Rules for Lifting for Women NROLW
    So do that, make sure you are using compound exercises (squat, dead lifts, bench press, chin/pull ups, dips, shoulder press)

    As far as results.....seeing at where you are at now...
    If you are dedicated, disciplined, and on point.....I think in 3 - 4 months you will be pleased with your results.
    By Christmas you will be the $#!%......

    Lifting sessions, like doing SL 5x5.....you are looking at about 45min - 1 hour.

    But as they say, a journey of a thousand steps, begins with the first one.
  • Rose_recovers
    Rose_recovers Posts: 4
    Thank you a thousend times! I'll do my best. I'm really determined to reach my goals!
  • MityMax96
    MityMax96 Posts: 5,778 Member
    Thank you a thousend times! I'll do my best. I'm really determined to reach my goals!

    Good luck, wish you all the best.

    Just start, stay on track, and be patient.
    Results will come.....but it takes time. :wink:
    Have faith in the system.
  • Brooke4206
    Brooke4206 Posts: 140 Member
    Hi,

    Let's hop right in: I really want to start iifym but first of all, I need some more information :)

    So:

    I am 18 years old, 165,5 cm , 54kg and my goal is to lose body fat!
    I do swimming 3 times a week for 1.5 hours, do walking uphill on the treadmill for 60 mins 3 times a week,
    HIIT 3 times a week for roughly 20-30 minutes and strength for 3-4 times a week.

    I know my weight is healthy but I feel really uncomfortable with my belly pooch and my legs.

    Can anybody calculate my macros/calories for me please?
    Does anybody of you had great success with iifym?
    I really want to lose the weight as quickly as possible without torturing my body if that's possible :)

    Thanks,
    Rose

    I would also encourage adding in strength training.....but it is up to you.
    But if u stick to cardio and lose the weight, you will look like u do now.....
    Only smaller.

    But based on your stats....5'4" and ~120 pounds.....
    My guess is you want to look different....more defined/lean.

    If that is the case, then you will HAVE to do strength training.

    Regarding your macros and stuff.....
    I like this site:
    http://iifym.com/iifym-calculator/

    General rule of thumb for macros.
    Fat minimum == 0.4 gr / pound of body weight
    Protein == 0.6 gr - 0.8 gr / pound of body weight (if you do take up strength training, then I would go 0.8gr - 1.0 gr)
    Carbs can be whatever you like to make up the remainder of your calories.

    But your TDEE is ~1900 calories
    If you are trying to lose weight, then you will want to be ~1500 - ~1535 calories daily
    Calculating your macros will be
    For protein at 0.8 gr == 96 gr == 384 calories
    Fat at 0.4 gr == 48 gr == 432 calories
    Carbs == 179 gr == 716 calories
    That puts u at 1532 calories.....u can cut out some of the carbs (so 170 gr) to get down ~1500

    Good luck


    If not wanting to lose weight and just build muscle one would put calories at maintenance, correct?
  • MityMax96
    MityMax96 Posts: 5,778 Member
    Hi,

    Let's hop right in: I really want to start iifym but first of all, I need some more information :)

    So:

    I am 18 years old, 165,5 cm , 54kg and my goal is to lose body fat!
    I do swimming 3 times a week for 1.5 hours, do walking uphill on the treadmill for 60 mins 3 times a week,
    HIIT 3 times a week for roughly 20-30 minutes and strength for 3-4 times a week.

    I know my weight is healthy but I feel really uncomfortable with my belly pooch and my legs.

    Can anybody calculate my macros/calories for me please?
    Does anybody of you had great success with iifym?
    I really want to lose the weight as quickly as possible without torturing my body if that's possible :)

    Thanks,
    Rose

    I would also encourage adding in strength training.....but it is up to you.
    But if u stick to cardio and lose the weight, you will look like u do now.....
    Only smaller.

    But based on your stats....5'4" and ~120 pounds.....
    My guess is you want to look different....more defined/lean.

    If that is the case, then you will HAVE to do strength training.

    Regarding your macros and stuff.....
    I like this site:
    http://iifym.com/iifym-calculator/

    General rule of thumb for macros.
    Fat minimum == 0.4 gr / pound of body weight
    Protein == 0.6 gr - 0.8 gr / pound of body weight (if you do take up strength training, then I would go 0.8gr - 1.0 gr)
    Carbs can be whatever you like to make up the remainder of your calories.

    But your TDEE is ~1900 calories
    If you are trying to lose weight, then you will want to be ~1500 - ~1535 calories daily
    Calculating your macros will be
    For protein at 0.8 gr == 96 gr == 384 calories
    Fat at 0.4 gr == 48 gr == 432 calories
    Carbs == 179 gr == 716 calories
    That puts u at 1532 calories.....u can cut out some of the carbs (so 170 gr) to get down ~1500

    Good luck


    If not wanting to lose weight and just build muscle one would put calories at maintenance, correct?

    True...she could go for a recomp.
    That is highly do-able.

    But not really certain as to what her end goal is....
    So giving my recommendation based on the desire to lose weight.
  • carrysa
    carrysa Posts: 119 Member
    is it hard to eat like iifym??? also i exercise about 4 to 5 times a week 2 days cardio 2 to 3 days doing stronglifts 5x5...if i eat like this and exercise like I am...will I see results?
  • MityMax96
    MityMax96 Posts: 5,778 Member
    is it hard to eat like iifym??? also i exercise about 4 to 5 times a week 2 days cardio 2 to 3 days doing stronglifts 5x5...if i eat like this and exercise like I am...will I see results?

    Nope.
    Easy as pie.
    Eat whatever u want as long as it fits into your caloric and macro goals.

    I recommend people whole foods, veggies, fruits things of that nature primarily......but u can eat what u like.

    And yes, if your numbers are right for your goals, then yes you will see results
    Be patient and give it time.
    And you are doing SL 5x5 how you are supposed to be. :wink:
  • carrysa
    carrysa Posts: 119 Member
    what i try and eat is chicken turkey..pork tenderloin...brown rice...veggies (frozen 90%) of time ...fruits...nuts..cottage cheese. Now on my rest days do i still eat that amount or do I decrease my stats. Because 1601 calories seems like a lot to me lol
  • MityMax96
    MityMax96 Posts: 5,778 Member
    what i try and eat is chicken turkey..pork tenderloin...brown rice...veggies (frozen 90%) of time ...fruits...nuts..cottage cheese. Now on my rest days do i still eat that amount or do I decrease my stats. Because 1601 calories seems like a lot to me lol

    If you are basing your numbers on TDEE, then yes.
  • Rose_recovers
    Rose_recovers Posts: 4
    So my goal atm is to lose body fat and afterwards I want to start a bulk (even if I am really afraid of doing that) and shred again afterwards. Gaining muscle mass and then leaning out if you know what I mean
  • stennis
    stennis Posts: 34 Member
    If nobody has already ... I didn't look through the whole thread

    http://iifym.com/iifym-calculator/

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