ANYONE HAVE SUCCESS WITH IIFYM

madisonamanda

Hello!

So, today is my first day following the IIFYM calculated recommendations. I got my ratios by using the calculator on IIFYM.COM. Eating carbs is scary to me as I've been petrified of them for so long now, but eating over night oats this morning was DELICIOUS .

I can't help but feel nervous to be eating 100g more carb and more calories than I was eating (30-40 carbs, 1200-1400 calories). I would like to hear from people who have had success with IIFYM.. was it a hard transition? Pros and cons?

Thanks everyone!

cwolfman13

You can change YOUR macros to whatever you like...the YOUR in IIFYM is kind of important. IIFYM is only a concept...it isn't a diet, and the online calculator is just capitalizing on that concept...there is no universally ideal macro setting...again, the YOUR is kind of important. The concept is one of flexible eating...where you should be getting your nutrition on, but a treat here and there isn't "cheating" so long as you are hitting your goals. It's simply a dietary concept that doesn't demonize certain foods or groups of foods...there's no magic here.

In RE to the calorie estimates, that calculator is a TDEE method calculator, nothing more, nothing less...if you're doing it right and comparing apples to apples loss rate goals, MFP method and TDEE are 6 of 1, half dozen of the other...but most people don't seem to realize that with MFP they're supposed to be eating back exercise calories so they think there is some huge difference between TDEE and MFP...those people are just doing it wrong.

The only difference between the two methods is where you account for exercise...up front in your activity level with TDEE and on the *kitten* end when you log it with MFP. The other error people make is comparing a 2 Lb loss rate goal on MFP with a TDEE - 20% goal...in most cases, a 20% cut from TDEE isn't going to be anywhere near a 2 Lb per week loss rate...usually closer to 1 Lb and often less...

You should understand the method(s) before switching...just switching methods isn't going to do anything...there is not magic to either method...in both cases, it's just math.

BombshellPhoenix

Well, here's the deal. The governing factor of weight loss will be calorie deficit. That's it. The cool thing about iifym is that instead of demonizing and categorizing foods by labels of "good", "bad", etc you have the freedom to choose whatever fits your goals.

This typically means eating mostly nutrient dense, whole foods to meet your macro and micro goals, still leaving you wiggle room for fun stuff like candy, pizza, ice cream, etc.

I really feel like this method is the most sustainable for me. It's really about finding foods you love and enjoy and making those things fit. It's a balancing act that takes a while to perfect but we'll worth the effort.

I lost 53 lbs at 1650 net, so most days I'd eat closer to 1900. I'm currently working on my first bulk in lifting but yes I love this practice. I don't even really consider it a diet.

I'm very meticulous in my logging accuracy, too. That's another thing. Also, if you used the calculator on iifym.com you were supposed to input your exercise in it, too as a note. TDEE is your total calories including exercise, so you wouldn't add those to eat back. And don't listen to the junk on the actual website. Iifym was around before that website was made. It's just the philosophy of meeting your macro nutrients for body comp. Protein might be a bit high, too. It's typically recommended 1g per pound of lean body mass and I think that website gives you weight in protein.

sijomial

Do you mean "success with iifym.com macro suggestions" or success with IIFYM?
They are not one and the same.

I do IIFYM but never used iifym.com or even the TDEE method.

madisonamanda

Where do you get your ratios from? Or how did you make yours up? How do you know how much to eat of what?... Basically, what are you macros and how did you come to them?

Do you mean "success with iifym.com macro suggestions" or success with IIFYM?
They are not one and the same.

I do IIFYM but never used iifym.com or even the TDEE method.

ILiftHeavyAcrylics

IIFYM isn't the same thing as using the macro recommendation from iifym.com. I do follow IIFYM (I eat nutrient dense and "treat" foods as long as they fit my macros) but I set my own to have more carbs. And yes, it works, but only because I accurately track my calories.

Just like I said on your other thread, you need to be patient and track accurately. Since you're already in a healthy weight range it's going to take time to lower your body fat percentage. It took me about a year to go from 24% to 18%. Use a food scale and weigh your portions. Stay off the scale at first. Increasing calories and carbs will often result in gaining 2-3 lbs of water for a bit.

TavistockToad

IIFYM isn't the same thing as using the macro recommendation from iifym.com. I do follow IIFYM (I eat nutrient dense and "treat" foods as long as they fit my macros) but I set my own to have more carbs. And yes, it works, but only because I accurately track my calories.

Just like I said on your other thread, you need to be patient and track accurately. Since you're already in a healthy weight range it's going to take time to lower your body fat percentage. It took me about a year to go from 24% to 18%. Use a food scale and weigh your portions. Stay off the scale at first. Increasing calories and carbs will often result in gaining 2-3 lbs of water for a bit.

QFT

madisonamanda

Patience. Something I don't have a lot of, but obviously necessary. I'm glad you mentioned the water weight gain, otherwise I would have scared myself out of it.... I just checked out your pictures, what a great transformation. Gives me confidence

IIFYM isn't the same thing as using the macro recommendation from iifym.com. I do follow IIFYM (I eat nutrient dense and "treat" foods as long as they fit my macros) but I set my own to have more carbs. And yes, it works, but only because I accurately track my calories.

Just like I said on your other thread, you need to be patient and track accurately. Since you're already in a healthy weight range it's going to take time to lower your body fat percentage. It took me about a year to go from 24% to 18%. Use a food scale and weigh your portions. Stay off the scale at first. Increasing calories and carbs will often result in gaining 2-3 lbs of water for a bit.

sijomial

Where do you get your ratios from? Or how did you make yours up? How do you know how much to eat of what?... Basically, what are you macros and how did you come to them?

Do you mean "success with iifym.com macro suggestions" or success with IIFYM?
They are not one and the same.

I do IIFYM but never used iifym.com or even the TDEE method.

I work in the fairly common method of setting protein and fat goals as minimums - percentages just seem silly and restrictive to me.

This is well worth spending time reading......
http://www.myfitnesspal.com/topics/show/819055-setting-your-calorie-and-macro-targets

My macros are slightly different to above and also differ depending on my activity/exercise. Remember the "Y" part of IIFYM.

cwolfman13

Where do you get your ratios from? Or how did you make yours up? How do you know how much to eat of what?... Basically, what are you macros and how did you come to them?

The whole concept initially revolved around fitness aspirations, not losing weight or whatever. I've been maintaining for 16 months plus and I still follow the IIFYM concept.

Basically, ones macros should provide optimal nutrition for optimal performance. A body builder is going to have a different optimal macro ratio than an endurance athlete for example.

Coming at things strict in RE to diet and nutrition, you'd want something pretty balanced...a 40c/30p/30f split is pretty common and provides for good, balanced nutrition. From there you can play with it...I spend a lot of time on my bike and stuff so I function better with more carbs. I also just try to make sure my protein is around 0.7 - 0.8 grams per pound of my body weight which works fine for me. a 40/30/30 split for me in maintenance is far more protein than I need or would want to spend the money on.

Basically, eat a pretty well rounded and balanced diet that is rich in nutritionally dense foods and enjoy some cake from time to time and hit your goals and be merry.

No_Finish_Line

my only problem with IIFYM is sometimes its easy for me to get carried away and then it doesn't fit my macros lol.

i also tend to eat a lot of protien... and my approach is just to hit my protien goal. then the fat/carbs can go anyway, and the typically end up pretty evenly split.

NoBoundariesFitness

SO happy I found this thread. I have been following (very unsuccessfully) a keto type diet and just started IIFYM today. I'm following their recommendations for calories and macros but use my FitBit to adjust for additional calories. I was eating under 5% carbs and now I am at 40%. Today I had oatmeal, sweet potato and brown rice. In the past I would never have touched any of these foods. I feel like all these carbs is so overboard! Has anyone had success increasing carbs by so much?

Jemellc

Yess agree ^^ Mines calls for like 350 carbs... I am eating 150-200
and I increased my fats and protein

nosebag1212

Where do you get your ratios from? Or how did you make yours up? How do you know how much to eat of what?... Basically, what are you macros and how did you come to them?

Do you mean "success with iifym.com macro suggestions" or success with IIFYM?
They are not one and the same.

I do IIFYM but never used iifym.com or even the TDEE method.

percentages are archaic, set your protein minimum: 1 gram per lb lean bodymass and fat minimum (0.45 gram per lb) then fill remaining cals with carbs

bellaa_x0

SO happy I found this thread. I have been following (very unsuccessfully) a keto type diet and just started IIFYM today. I'm following their recommendations for calories and macros but use my FitBit to adjust for additional calories. I was eating under 5% carbs and now I am at 40%. Today I had oatmeal, sweet potato and brown rice. In the past I would never have touched any of these foods. I feel like all these carbs is so overboard! Has anyone had success increasing carbs by so much?

i was eating 195g of carbs and increased mine to 237g/day and feel SO much better! previously, i was waking up with headaches and definitely did not have enough fuel for the workouts i do. don't be afraid of carbs! :flowerforyou: