Couch to Marathon with Pizza, Doughnuts & Caffeine (IIFYM)

Diet & fitness is supposed to be fun! There is no need to give up the foods you love in order to lose weight or accomplish your fitness goals.

I joined MFP last summer about 15kg heavier than my college/grad school weight. I did not blame my metabolism for slowing down. I knew my weight gain was from being less active and continuing to eat the same way I always had (pizza, doughnuts, Red Bull and pretty much whatever I wanted).

In the fall I started running after reading Born to Run by Christopher McDougall and completed my first 5k in 27:23 on 12/1/12. At the time I was using some weight lifting machines at the gym but my strength gains were very slow. After my first 10k on 1/1/13 (in 53:48) I started Stronglifts 5x5.

I increased my distance gradually from my first 5k last December to a marathon last weekend which I finished in under 3:48 (my goal was sub 3:50). My 5k time has improved from 27:23 to 20:16 and my 10k improved from 53:48 to 43:03. I continued to gain strength from my Stronglifts 5x5 routine until this summer when I was able to complete a hand stand push up for the first time. I reduced lifting to twice a week during most of my marathon training but intend to focus more on it now that my marathon is over.

I never gave up on the foods I loved during my journey from 77kg to 62kg (my ideal weight for long distance running). If I was over my calorie target one day I just made up for it on another and found myself near my calorie/macro goals at the end of every week. I adjusted my goals as I moved from deficit to maintenance and increased my exercise levels. From July through September I consumed in excess of 3,000 calories a day to support my marathon training (plus weightlifting and cross training including swimming, cycling and yoga).

Here are a few examples of my diet/fitness activities which fit my weekly calorie/macro targets:
http://www.myfitnesspal.com/topics/show/1030764-t-rex-burger-iifym-success-story?hl=t+rex+burger

http://www.myfitnesspal.com/topics/show/1040605-krispy-kreme-challenge

http://www.myfitnesspal.com/topics/show/1040654-large-pepperoni-pizza-in-10-08

Today I will attempt this:
http://www.myfitnesspal.com/topics/show/1110725-ice-cream-challenge

In a few weeks I will attempt my first Beer Mile race (it will fit my weekly calorie/macro targets):
http://www.myfitnesspal.com/topics/show/1044605-beer-mile?hl=beer+mile

I track protein, fats, carbs along with some micro nutrients such as fiber and sodium. I use Google Spreadsheets to sort my most commonly eaten foods by various macro and micro nutrients. This makes it easy for me to know which foods (for example) will help me hit my fiber goal for the day. These days I find myself eating a lot more fruits and vegetables as a result of my micro nutrient tracking and Google Spreadsheets. However I always have room for pizza and doughnuts!

Sugar, caffeine and sodium also played a critical role in my long distance running success this year:

Carb loading with high Glycemic Index foods (sugar) and caffeine:
Fairchild TJ, et al. Rapid carbohydrate loading after a short bout of near maximal-intensity exercise. Medicine and Science in Sports & Exercise. 2002;34(6):980-6. 
http://www.ncbi.nlm.nih.gov/pubmed/12048325
Pederson DJ, et al. High rates of muscle glycogen resynthesis after exhaustive exercise when carbohydrate is coingested with caffeine. Journal of Applied Physiology. 2008;105(1):7-13.
http://www.ncbi.nlm.nih.gov/pubmed/18467543

Importance of sodium for endurance athletes:
http://www.runnersworld.com/nutrition-runners/pass-salt?page=single

My blood sugar, blood pressure, and cholesterol levels remain perfect. You don't have to give up the foods you love to reach your goals. Just find a way to make them fit into you weekly calorie/macro targets (and the most important micro nutrient targets for your situation as well). If you want to eat more and still maintain/lose weight you can! Just increase your exercise levels enough to compensate.

Layne Norton on "Clean Eating" vs. IIFYM
http://www.youtube.com/watch?v=G6H2edyPLU8