Fitting It In (giggity)
Sarauk2sf
Posts: 28,072 Member
The purpose of this post is to try to lay out an example of how you can get a balanced diet full of micronutrients, hit your calorie and macro targets and still fit in a treat. In other words…IIFYM (see here for an explanation of IIFYM: http://www.myfitnesspal.com/topics/show/817188-iifym ).
It also will hopefully dispel a rumor that it is impossible to eat ice-cream every day while cutting and if you say you do, and have abs, you must be a liar
I am using the example of someone on relatively low calories as an example of how you do not need to have a large calorie allowance to do this. I am also using a sample vegetarian diet as that is what I am used to, however, if you eat meat, it is even easier to fit treats into your calorie and macro targets as meat is not as carb heavy as meat alternatives. It also shows that it really is not that hard to hit a protein target as I have not assumed any protein powder, and again, it is a vegetarian example. So, let’s use the following:
120lb female with a BF% of 20% and a calorie target of 1,400.
Protein target: 96g
Fat target: 42g
The above day is not that adventurous but it lays out how easy it is to fit treats into your macros and calorie target and still get a good balanced diet, especially as I was using an example with a pretty low calorie target. If you want more volume of non-treat foods or snacks, then just pick a less calorie dense ice-cream, or up your calorie target. The ice-cream I have used in the example is a mid-range full fat one (and totally delish). There are lots out there with half the calories (such as Edy’s Slow Churn) that also taste good.
Just to be clear, I am not saying you *should* do this, just that you *can* if you want to and still achieve your goals.
It also will hopefully dispel a rumor that it is impossible to eat ice-cream every day while cutting and if you say you do, and have abs, you must be a liar
I am using the example of someone on relatively low calories as an example of how you do not need to have a large calorie allowance to do this. I am also using a sample vegetarian diet as that is what I am used to, however, if you eat meat, it is even easier to fit treats into your calorie and macro targets as meat is not as carb heavy as meat alternatives. It also shows that it really is not that hard to hit a protein target as I have not assumed any protein powder, and again, it is a vegetarian example. So, let’s use the following:
120lb female with a BF% of 20% and a calorie target of 1,400.
Protein target: 96g
Fat target: 42g
The above day is not that adventurous but it lays out how easy it is to fit treats into your macros and calorie target and still get a good balanced diet, especially as I was using an example with a pretty low calorie target. If you want more volume of non-treat foods or snacks, then just pick a less calorie dense ice-cream, or up your calorie target. The ice-cream I have used in the example is a mid-range full fat one (and totally delish). There are lots out there with half the calories (such as Edy’s Slow Churn) that also taste good.
Just to be clear, I am not saying you *should* do this, just that you *can* if you want to and still achieve your goals.
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YAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAY!1
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Fitting it in every day baby! (yes i am talking dessert)
That looks like a tasty day.
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Ummm....just to be clear- you don't want me to eat YOUR ice cream, right?1
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YAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAY!
^^ This.
I've been doing pretty well at hitting my macros. I don't tend to each ice-cream as a treat, so instead I use the 'spare' calories for a mid-afternoon snack.
Or, I make my lunch or dinner more exciting.0 -
Tagging to read later.0
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Ummm....just to be clear- you don't want me to eat YOUR ice cream, right?
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LOVE!!0
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tagging0
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Ummm....just to be clear- you don't want me to eat YOUR ice cream, right?
^^ Haha love this!!!
You tell em Sara!!0 -
You said crumpet0
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i am very happy for this post...i know we are all different, but gives me a better view of how i should be eating....and how to refine my food choices.0
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bump to show in my feed.0
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Tag0
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tag0
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Awesome. I0
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exactly! ty!0
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Awesome. I
You can swap out the ice cream for pop-tarts as well.
Or, you can have a pop-tart and a 1/2 a serving of lower cal ice-cream and make a sammich - same calories:
1 pop tart (s'mores): 200 cals
1/2 serving Edy's slow churn, cookies & cream: 60 cals
Total = 260 cals2 -
Under your wise guidance, I have been eating ice cream for the past 2 days. I'm not going back to my ugly pre-ice cream days. Well, tomorrow I am having a scone instead, but that's an okay trade.
Pre-logging has been key, that way I'm not scrambling at the end of the day to meet my macros. Instead, I'm slurping down ice cream.
Thank you Sara, for showing me the way.
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This needs to go into the ridiculous General Message Forums!0
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Tag for reference............0
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tagging for later. cheers Sara0
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icecream is easier to fit into macros than pop tarts because pop tarts come in a 2 pack so you need to have 400cals left :laugh:0
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What is cranberry apple butter and where can I get it?? Yum!!!!
Oh, and yes to ice cream. 0 -
What is cranberry apple butter and where can I get it?? Yum!!!!
Oh, and yes to ice cream.
Trader Joes. But a lot of places do fruit butters - they are quite strong so a little goes a long way and it is pretty light on the calories.0 -
I LOVE LOVE LOVE the fact that there is no quest protein bars or whey or other suplements in this diary
nothing wrong with having them, but it's showing that you can hit your kcal goal, micros and macros using the "regular" foods0 -
:flowerforyou:0
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So much win!!! :drinker:
I love to bake (I mean, ice cream is great and all, but I'm a butter-sugar-flour kinda gal) and I LOVE the fact that I can make it work with my daily intake Pre-logging DEFINITELY helps me plan my day so I can have my cake AND get my macros :bigsmile: 0 -
Bump0
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Yay! Thanks.0
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Just want to see "giggity" show up in my news feed. And great post as always Sara!0
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