IIFYM and spontaneity

meinola

So, I just started with macros. I’m 33, 5’5”, 178 lbs trying to hit 178 g of protein/156 g of carbs/49 g of fat, and close to 1778 calories per day. I do 60 minute cardio classes (spin, Pilates, Zumba) 4-5 times per week and started strength-training twice a week. I hit my macros pretty well for yesterday and today (my diary is open if you'd like to peek) but my question is really about spontaneity. I mean, what happens when I want to go out on the weekends? Do you pre-plan how many drinks you can have? Does that seem unrealistic to anyone else? Best intentions/road to hell and all that jazz. I know I could (probably should) get on the wagon, at least until I am better acquainted with daily goals, but football season is starting! I was sober for 6 months last year, and it got real boring, real quick.

What about going out to eat? If I have brunch with my friends? Bringing a food scale seems excessive… How do you deal with those scenarios?

Llamapants86

I just go with the flow every once in awhile. I have also learned how to plan a little bit. I can have an idea of what I will order at a pub and adjust based on how the night went. I don't drink for medical reasons, but I will sometimes have more chili fries than originally planned. Granted these are more of a once every 6-8 week kind of occasions. The more often the more careful you have to be.

I just guess when it comes to eating out. It really doesn't need to be exact all the time (unless you start to stall out, in that case you know where to tighten up on your logging). I did that with lunch today, I guess that my chicken was about 125 g's and it probably wasn't exactly that, but it gives me an idea.

jdhcm2006

I agree with the above poster. Also, if going to a restaurant, eat half of the entrée because 99% of the time, they give you 2 or 3 servings.

michikade

Macros are goals, and there are always going to be times when you go over or under that goal. Many people find IIFYM less restrictive than a "diet" because there are no foods restricted at all, just a general mindfulness about the amount of protein / fat / carbohydrates you take in. So long as you're getting enough protein and fat into your diet, the rest of your calories can be filled with whatever you want them to be filled with.

Many restaurants have their nutrition information online someplace, and those that don't you can make an educated guess with - even if it's not 100% correct you can get in the ballpark if you know what all went into whatever it was you ordered. Just be aware that a lot of restaurants use more oil / butter than we may think. I wouldn't take a food scale to a restaurant, heh, I just guess and make sure that the days that I'm not going out on are more per my personal goals. If I know I'm going to really splurge I may eat under my calorie goal by 100-150 calories for a few days to lessen the damage of the big splurge but I don't recommend that to anyone who has a calorie goal that would put that kind of a deficit into 'under eating' levels.

Mr_Knight

Do you pre-plan how many drinks you can have?

Yes, I do.

meinola

Thanks for the replies everyone. I know I can make good choices, at least 5 days each week, and I can be mindful when eating out. I just wanted to know what people's strategies were.

I agree with the above poster. Also, if going to a restaurant, eat half of the entrée because 99% of the time, they give you 2 or 3 servings.

This ^^^^ for sure!!! My brunch last weekend was probably 2000 calories by itself. I ate the eggs and the shrimp and just a little bit of grits.

Do you pre-plan how many drinks you can have?

Yes, I do.

You are much more disciplined than I, because...

DamePiglet

Thanks for the replies everyone. I know I can make good choices, at least 5 days each week, and I can be mindful when eating out. I just wanted to know what people's strategies were.

I agree with the above poster. Also, if going to a restaurant, eat half of the entrée because 99% of the time, they give you 2 or 3 servings.

This ^^^^ for sure!!! My brunch last weekend was probably 2000 calories by itself. I ate the eggs and the shrimp and just a little bit of grits.

Do you pre-plan how many drinks you can have?

Yes, I do.

You are much more disciplined than I, because...

I rock out on the weekends and make it up through the week. Knocking off a top bun here or some cheese there adds up pretty quickly.

Now that that's out of the way, I need a suggestion for a great place in Metairie or nearby to catch the Saints games. Warning: FR INCOMING!!! WHO DAT!!!

vismal

I'm guessing you used the calculator to get your macros. It nearly always has people eating way to much protein. A gram per lb is going to be far more then you need unless are very low body fat. I'd aim for between 0.6-0.8 grams of protein for now until you get a bit leaner. If you want more info on getting started with IIFYM I made an entire playlist on youtube. I touch on things like going to restaurants and how to make iifym more flexable by not having to hit all your targets on the nose every day. Check it out if you think it might help you out: http://goo.gl/zqIv6H

meinola

I rock out on the weekends and make it up through the week. Knocking off a top bun here or some cheese there adds up pretty quickly.

Now that that's out of the way, I need a suggestion for a great place in Metairie or nearby to catch the Saints games. Warning: FR INCOMING!!! WHO DAT!!!

We need to be friends, lady! WHO DAT!!! I live in Metairie, but have to say, I go to Mid-City for pretty much EVERY game. I love Finn McCool's or Bayou Beer Garden.

meinola

I'm guessing you used the calculator to get your macros. It nearly always has people eating way to much protein. A gram per lb is going to be far more then you need unless are very low body fat. I'd aim for between 0.6-0.8 grams of protein for now until you get a bit leaner. If you want more info on getting started with IIFYM I made an entire playlist on youtube. I touch on things like going to restaurants and how to make iifym more flexable by not having to hit all your targets on the nose every day. Check it out if you think it might help you out: http://goo.gl/zqIv6H

Thank you so much! I will def check that out. My trainer also said to eat a gram of protein per pound, but maybe he meant lean body weight. I see him in the AM, so I will make sure to ask him to look at my numbers.

DamePiglet

I might be a bad influence.

Anonycatgirl

I might be a bad influence.

Best. GIF. Ever.

vismal

I'm guessing you used the calculator to get your macros. It nearly always has people eating way to much protein. A gram per lb is going to be far more then you need unless are very low body fat. I'd aim for between 0.6-0.8 grams of protein for now until you get a bit leaner. If you want more info on getting started with IIFYM I made an entire playlist on youtube. I touch on things like going to restaurants and how to make iifym more flexable by not having to hit all your targets on the nose every day. Check it out if you think it might help you out: http://goo.gl/zqIv6H

Thank you so much! I will def check that out. My trainer also said to eat a gram of protein per pound, but maybe he meant lean body weight. I see him in the AM, so I will make sure to ask him to look at my numbers.

He might very well have meant 1 gram per lb. It's a long standing fitness rumor that, that much protein is required. The real number (supported by research) is more like 0.8 grams per lb but that is also for someone who is relatively lean. Most people with a fair amount of weight to lose do fine between 0.6-0.8 grams of protein per lb minimum. Fortunately added protein won't cause harm or negatively impact your goals. If you set you protein requirement lower however, it gives you more flexibility with carbs.

The_Enginerd

Agree on the protein requirement. 1 g per lb of LEAN body mass is the usual recommended amount. The IIFYM.com calculator will use the 1 g/lb amount unless you specify your body fat.

I use weekly goals and allow for lower and higher days to make room for going out. Many restaurants have nutrition information, but if they don't, you just have to estimate. If you've been using a food scale at home for a while, you can probably estimate pretty well.

StaciMarie1974

I don't aim to hit all macros perfectly. Its just not worth the craziness. I target protein and fruits/veggies. (Not a macro, I know.) These are areas where I'd suffer if I didn't make the effort. The rest just kind of falls into place. It may not hit a particular goal but generally is +/- 20% which is fine by me.