IIFIYM and TDEE?
Replies
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I'm not speaking from a weight loss standpoint, more so a body recomp/cutting perspective.
Care to elaborate a little? 'cause there are a few of us here that eat with macros in mind that have had success with body recomp/cutting.
I am not discrediting macros, I just don't agree with the IIFYM justification that I have seen commonly used- eating 500 calories of chocolate cake and 500 calories of lean chicken is not the same thing.
Ok but .. you do understand what IIFYM means... right?0 -
|I'm not speaking from a weight loss standpoint, more so a body recomp/cutting perspective.
Care to elaborate a little? 'cause there are a few of us here that eat with macros in mind that have had success with body recomp/cutting.
I am not discrediting macros, I just don't agree with the IIFYM justification that I have seen commonly used- eating 500 calories of chocolate cake and 500 calories of lean chicken is not the same thing.
I think you're confused, do you honestly think we sit around advocating people eat cake and ice cream and not lean proteins and veggies?
Rigger
I didn't say that.
Anyways, I'm out.
Feel free to disregard my rubbish comment.0 -
I am not discrediting macros, I just don't agree with the IIFYM justification that I have seen commonly used- eating 500 calories of chocolate cake and 500 calories of lean chicken is not the same thing.
But you could still be hitting your macros by doing that.....
I personally wouldn't do that....
And I think most people that do IIFYM and have goals in mind prolly don't do that either.
IIFYM is not a pass to eat anything you want to.....
It gives you the blue print on how to setup your diet to hit the stuff you need, in order to reach your goals.0 -
|I'm not speaking from a weight loss standpoint, more so a body recomp/cutting perspective.
Care to elaborate a little? 'cause there are a few of us here that eat with macros in mind that have had success with body recomp/cutting.
I am not discrediting macros, I just don't agree with the IIFYM justification that I have seen commonly used- eating 500 calories of chocolate cake and 500 calories of lean chicken is not the same thing.
I think you're confused, do you honestly think we sit around advocating people eat cake and ice cream and not lean proteins and veggies?
Rigger
I didn't say that.
Anyways, I'm out.
Feel free to disregard my rubbish comment.
k bye0 -
I'm not speaking from a weight loss standpoint, more so a body recomp/cutting perspective.
Care to elaborate a little? 'cause there are a few of us here that eat with macros in mind that have had success with body recomp/cutting.
I am not discrediting macros, I just don't agree with the IIFYM justification that I have seen commonly used- eating 500 calories of chocolate cake and 500 calories of lean chicken is not the same thing.
Yeah, I think you misunderstand what IIFYM means.
IIFYM = If It Fits Your Macros
Meaning, you eat food that fits your macros (macros being protein, fat, and carbs). It doesn't mean "eat whatever you want". It means you eat intending to hit your macro goals every day. 500 calories of chocolate cake and 500 calories of lean chicken have very different macro breakdowns. If I'm low on protein for the day, I'd go for the lean chicken. If I've already met my protein goal for the day and have some carbs left to fill, I might go for the cake.
That's how IIFYM works. You don't just eat a bunch of food willy nilly. You have to fit your macros.0 -
it's really a shame she left. She should've stayed around long enough to take notes.0
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I'm a firm believer of IIFIYM too. It lets me work those 'treat' foods into my diet when I really want them. I don't feel deprived and I am much less likely to go overboard.
Since I have my macros set to 40/30/30, and I'm eating 1700 calories per day, there aren't many days with room for 500 calories of chocolate cake. But if that is really what I'm craving and nothing else will do, I will find a way to work a 250 calorie slice in. The thing I like is that there are no 'bad' or 'forbidden' foods. I firmly believe making certain foods or food groups off limits gives them power over you.
I'm not a big donut eater, I never have been. I used have one once a month or so when someone brings them to the office on Friday morning. But if you told me I could never eat a donut again, I know I would want one. I'd start seeking them out. Now, I have no problem skipping the Friday morning treats. I know I can eat one if I want, but I choose to get my calories elsewhere.
To some degree the logic of IIFIYM is a head game. But part of the reason I put all the extra weight on were problems with my relationship with food and why I was eating. I am learning to have a better relationship with food, and part of that is not feeling deprived.0 -
I'm not speaking from a weight loss standpoint, more so a body recomp/cutting perspective.
IIFYM: You set up your macros (fat, carbs, protein) to suit your goals. 30F/30P/40C is a good starting point and then adjust as you need. Fats and proteins are minimum goals. Get your daily recommended fruits/vegs/whole grains for your micronutrient (vitamins. etc.) and whatever you have left over calorie wise can be whatever you want. I like wine and chocolate, personally, over cake. It's having a healthy and well balanced diet, with less than nutritious foods in moderation. A completely sane way to eat. I've personally cut my BF from 40+ to 16.1%. Works great for cutting and recomp.0 -
What's a macro? Aren't they fish?0
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the 1902 should be for maintenance.Thanks mandamerlot. I forgot to add in my post that I did calculate to reduce TDEE by 20%. I used fat2fit.com to calculate the following:
BMR (Katch McArdle) - 1381
Lightly Active (light exercise/sports 1-3 days/wk) - 1902
So... 1902 - 20% = 1522
So 1522 should be my NET caloric goal including calories burned from exercise? 1902 net calories would be what I would eat if I wanted to maintain current weight, right?
also, depending on your goal, 20% may be too aggressive. For folks with a lot of weight to lose, the 20% is the starting percentage that is typically recommended. As you get closer to goal, shift the % downward.
that said...
ALL of these are estimates. Until you log accurately, 100%, for at least 6 weeks.. you aren't gonna know for sure.
Understood about the estimates. I just need a starting point and targets to try to get on track. My current goal is 30lb so I'm not sure if that's considered aggressive?
So as long as my NET calories are say between 1500-1600/day to establish a pattern, I should be ok. I think I understand that correctly. lol.
If you are following the TDEE method of counting calories, your TDEE - 10-20% would give you your total calories for the day. You've already factored in exercise so you dont eat back those calories. So you go by total, not net.0 -
If you are following the TDEE method of counting calories, your TDEE - 10-20% would give you your total calories for the day. You've already factored in exercise so you don't eat back those calories. So you go by total, not net.
And that's the question I've been trying to get answered that no one had replied to so thank you. But it also doesn't make sense this wouldn't be the NET calories in the MFP app.
Goal of 1522
Let's say I ate 1500 cals for the day
Work out burn of 250 cal
You have a net of 1250 which is below my BMR which doesn't seem healthy if long term if you don't eat them back.
What would be the draw back of the "sedentary" option as a net goal if I wanted to be able to eat the calories from working out back?0 -
If you are following the TDEE method of counting calories, your TDEE - 10-20% would give you your total calories for the day. You've already factored in exercise so you don't eat back those calories. So you go by total, not net.
And that's the question I've been trying to get answered that no one had replied to so thank you. But it also doesn't make sense this wouldn't be the NET calories in the MFP app.
Goal of 1522
Let's say I ate 1500 cals for the day
Work out burn of 250 cal
You have a net of 1250 which is below my BMR which doesn't seem healthy if long term if you don't eat them back.
What would be the draw back of the "sedentary" option as a net goal if I wanted to be able to eat the calories from working out back?
...I answered you on the first page.
the difference between the "sedentary" option and the "lightly active" options on MFP... and eating back your exercise calories, are that you'd have a different amount base calorie to start with.
If you're working out, but put in "sedentary" on MFP, you're not doing yourself any favors by effectively lying to the system.
More than that, if observed over a period of time... TDEE method and MFP+exercise calorie amounts are typically pretty close to one another...
assuming you put in legit information to start with.0 -
the difference between the "sedentary" option and the "lightly active" options on MFP... and eating back your exercise calories, are that you'd have a different amount base calorie to start with.
If you're working out, but put in "sedentary" on MFP, you're not doing yourself any favors by effectively lying to the system.
More than that, if observed over a period of time... TDEE method and MFP+exercise calorie amounts are typically pretty close to one another...
assuming you put in legit information to start with.
I understand what you are saying but what is throwing me is why the calorie goal is not the NET calorie goal. The previous poster said that the 1522 is not the NET goal. Is that incorrect?
I just want to make sure I am understanding this correctly:
Total calorie intake should be 1522 regardless of what I do for the day, no matter what you enter for activity. That is what I am asking.
1522 is NOT the NET goal on MFP once my workout activity (HRM) and fitbit adjustments are taken into account.0 -
ok. so.
the difference between the "sedentary" option and the "lightly active" options on MFP... and eating back your exercise calories, are that you'd have a different amount base calorie to start with.
If you're working out, but put in "sedentary" on MFP, you're not doing yourself any favors by effectively lying to the system.
More than that, if observed over a period of time... TDEE method and MFP+exercise calorie amounts are typically pretty close to one another...
assuming you put in legit information to start with.
I understand what you are saying but what is throwing me is why the calorie goal is not the NET calorie goal. The previous poster said that the 1522 is not the NET goal. Is that incorrect?
I just want to make sure I am understanding this correctly:
Total calorie intake should be 1522 regardless of what I do for the day, no matter what you enter for activity. That is what I am asking.
1522 is NOT the NET goal on MFP once my workout activity (HRM) and fitbit adjustments are taken into account.
let's simplify.
TDEE method takes your workout calories into consideration. You don't worry about what your HRM or fitbit says as the method is a generalization of what you eat + how much you work out to get a deficit net goal.
If you're using the TDEE method, be honest with how active you are, and go from there.
If you're using MFP, select lightly active... or active.. then look at your workout (fitbit+HRM) calories earned.. and eat a portion of them back... but you have to add those in to get the net goal correct.
whichever method you choose, if you put your information in correctly... and give it time... they're actually not that far off from one another.
So, with your numbers.
If you're doing the TDEE method with the cut, the number it gave you for being active was... what... 1522?
Then eat 1522 total for the day.0 -
Bump!0
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IIIFYIM- If it fits your macros (rubbish)
Another clueless wonder...0 -
IIIFYIM- If it fits your macros (rubbish)
TDEE- Total daily energy expenditure.
:huh:
In what way is IIFYM rubbish?!0 -
I just started following IIFYM's - how would you fit a 500 calorie piece of cake in there? It would be protein shakes for the rest of the day. I like a bit of flexibility but that's is how life goes - a dinner at your mom's is not necessarily going to be a clean eat but you can make the best of it. Anyway i'm the worst type - a recent believer - i drank the kool-aid (figuratively not literally because it didn't fit my macros).0
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A really great explanation of both here
http://www.myfitnesspal.com/topics/show/1080242-a-guide-to-get-you-started-on-your-path-to-sexypants
I also find a lot of people who criticize IIFYM do not fully understand what it means. Yes, you can eat food that people label "bad", but you still have to balance your macros and calorie goal, so it is not like you can eat unlimited amounts like some people tend to assume. The majority of food you eat would be what most would consider "healthy".0 -
That moment when someone who doesn't understand what IIFYM means and calls it rubbish...
...and all the people following IIFYM with awesome and fit profile pictures or awesome progress come in to ask why it's rubbish.
***AWKWARD***0 -
IIIFYIM- If it fits your macros (rubbish)
TDEE- Total daily energy expenditure.
:huh:
In what way is IIFYM rubbish?!
She can't and refuses to explain her stance, meaning she actually doesn't know how it works.0 -
What's a macro? Aren't they fish?
You're thinking Mackerel.
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I don't follow the rubbish portion of this. Please explain.IIIFYIM- If it fits your macros (rubbish)
TDEE- Total daily energy expenditure.
Yes, my understanding of rubbish is "waste material."
IIFYM means choosing foods that give provide you with the ratio of macronutrients (fats, protein, & carbs), according to your goals. So you can choose your daily depending on your macro goals.0 -
I'm not speaking from a weight loss standpoint, more so a body recomp/cutting perspective.
Care to elaborate a little? 'cause there are a few of us here that eat with macros in mind that have had success with body recomp/cutting.
I am not discrediting macros, I just don't agree with the IIFYM justification that I have seen commonly used- eating 500 calories of chocolate cake and 500 calories of lean chicken is not the same thing.
Chocolate cake and chickent breast have *very* different macros. So choosing one over the other would be entirely based on your macros. If you go for the cake and haven't met your protein goal, then you aren't following IIFYM.0 -
Anyways, I'm out.
Feel free to disregard my rubbish comment.
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IIIFYIM- If it fits your macros (rubbish)
TDEE- Total daily energy expenditure.
:huh:
In what way is IIFYM rubbish?!
She can't and refuses to explain her stance, meaning she actually doesn't know how it works.
She's reading all this too even though she act like she left lol :laugh:
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Strong comparison skills- one is source of protein and one is a source of carbs, fat and unbridled ecstasyI'm not speaking from a weight loss standpoint, more so a body recomp/cutting perspective.
Care to elaborate a little? 'cause there are a few of us here that eat with macros in mind that have had success with body recomp/cutting.
I am not discrediting macros, I just don't agree with the IIFYM justification that I have seen commonly used- eating 500 calories of chocolate cake and 500 calories of lean chicken is not the same thing.0 -
I'm not speaking from a weight loss standpoint, more so a body recomp/cutting perspective.
Care to elaborate a little? 'cause there are a few of us here that eat with macros in mind that have had success with body recomp/cutting.
I am not discrediting macros, I just don't agree with the IIFYM justification that I have seen commonly used- eating 500 calories of chocolate cake and 500 calories of lean chicken is not the same thing.
AKA it's over your head.0 -
"If I Ingest Frozen Yogurt, I Melt"
mmmm... did someone say frozen yogurt??
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I wish I could pound back 500 calories worth of chocolate cake, but then I'd blow my carb macros. Google Alan Argon, he explains it in his youtube video (with Omar Isuf) very well.0
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