IIFYM - What is this about!?
drwaddy
Posts: 50 Member
So, I see people talking aobut TDEE's and BMR's etc so I'm doing my google to inform myself... Which lead me to this website iifym.com which is this giant calculator that apparently tells you exactly what to eat every day... But, it adds that you MUST eat EXACTLY the amounts suggested or you will have inconsistent weight loss...
It wants me to eat:
CARBS PROTEIN FAT FIBER CALORIES
GRAMS per day 331.4 250.5 87.1 78 - 97 3112
GRAMS per meal 110.5 83.5 29 26 - 32 1037
#1 I have no idea how I would ever get that much protein without doing protein shakes every meal, which I'm pretty much already doing, but carbs... that would be nearly impossible and maintaining that level of calories... It also completely ignores sodium which is far and above the hardest thing to limit in a diet...
Can someone explain if TDEE is better than the MFP suggestions?
It wants me to eat:
CARBS PROTEIN FAT FIBER CALORIES
GRAMS per day 331.4 250.5 87.1 78 - 97 3112
GRAMS per meal 110.5 83.5 29 26 - 32 1037
#1 I have no idea how I would ever get that much protein without doing protein shakes every meal, which I'm pretty much already doing, but carbs... that would be nearly impossible and maintaining that level of calories... It also completely ignores sodium which is far and above the hardest thing to limit in a diet...
Can someone explain if TDEE is better than the MFP suggestions?
0
Replies
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So, I see people talking aobut TDEE's and BMR's etc so I'm doing my google to inform myself... Which lead me to this website iifym.com which is this giant calculator that apparently tells you exactly what to eat every day... But, it adds that you MUST eat EXACTLY the amounts suggested or you will have inconsistent weight loss...
It wants me to eat:
CARBS PROTEIN FAT FIBER CALORIES
GRAMS per day 331.4 250.5 87.1 78 - 97 3112
GRAMS per meal 110.5 83.5 29 26 - 32 1037
#1 I have no idea how I would ever get that much protein without doing protein shakes every meal, which I'm pretty much already doing, but carbs... that would be nearly impossible and maintaining that level of calories... It also completely ignores sodium which is far and above the hardest thing to limit in a diet...
Can someone explain if TDEE is better than the MFP suggestions?
iifym.com is just some private website. it has nothing official to do with the concepts of "If It Fits Your Macros". that site is simply trying to profit by using that acronym for their domain since they know they'll get traffic from those who type IIFYM into their browser window.
in fact, you don't need to ever visit that site to learn about and understand the basic principles behind IIFYM... it's all common sense really.
more info here:
http://www.myfitnesspal.com/topics/show/817188-iifym
even more info here:
http://www.myfitnesspal.com/topics/show/833026-important-posts-to-read
even even more info here:
http://www.myfitnesspal.com/groups/home/10118-eat-train-progress0 -
So, I see people talking aobut TDEE's and BMR's etc so I'm doing my google to inform myself... Which lead me to this website iifym.com which is this giant calculator that apparently tells you exactly what to eat every day... But, it adds that you MUST eat EXACTLY the amounts suggested or you will have inconsistent weight loss...
It wants me to eat:
CARBS PROTEIN FAT FIBER CALORIES
GRAMS per day 331.4 250.5 87.1 78 - 97 3112
GRAMS per meal 110.5 83.5 29 26 - 32 1037
#1 I have no idea how I would ever get that much protein without doing protein shakes every meal, which I'm pretty much already doing, but carbs... that would be nearly impossible and maintaining that level of calories... It also completely ignores sodium which is far and above the hardest thing to limit in a diet...
Can someone explain if TDEE is better than the MFP suggestions?
iifym.com is just some private website. it has nothing official to do with the concepts of "If It Fits Your Macros". that site is simply trying to profit by using that acronym for their domain since they know they'll get traffic from those who type IIFYM into their browser window.
in fact, you don't need to ever visit that site to learn about and understand the basic principles behind IIFYM... it's all common sense really.
more info here:
http://www.myfitnesspal.com/topics/show/817188-iifym
even more info here:
http://www.myfitnesspal.com/topics/show/833026-important-posts-to-read
even even more info here:
http://www.myfitnesspal.com/groups/home/10118-eat-train-progress
Yes to all of this.0 -
^what brainy said0
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Well, the major problem I have with all of this... is these are literally impossible...
There is absolutely NO way a man can eat THAT much protein / carbs / fiber / fat without either going WAY over on calories, or being deficient in some way or the other...
There is also NO way to do this on a low sodium diet...
Please, PLEASE show me how you can eat ANYTHING that is packaged or processed that will be even remotely acceptable on 2300mg of sodium a day.
I would love nothing more than to eat fast food or packaged food, it's what I've lived on for the last 8 years and made me ridiculously obese. Primarily because they are stupid high in calories and stupid low in anything else.
So, what exactly is the " treat " portion of this diet if you're still being forced to eat fresh fish / chicken with very little seasonings. Are people really considering kale a treat?0 -
I would love nothing more than to eat fast food or packaged food, it's what I've lived on for the last 8 years and made me ridiculously obese.
No, overeating made you obese. Sodium doesn't make you gain weight, too many calories do. I've lost 34 pounds on those packaged foods. I drink water.0 -
I would love nothing more than to eat fast food or packaged food, it's what I've lived on for the last 8 years and made me ridiculously obese.
No, overeating made you obese. Sodium doesn't make you gain weight, too many calories do. I've lost 34 pounds on those packaged foods. I drink water.
Congrats, you lost weight, you also haven't addressed your risk for hypertension and at those levels of carbs for me your risk of heart disease... Losing weight isn't the only goal in being healthy.0 -
It seems you made your mind up about carbs being evil. But theres nothing wrong with eating them.
Protein and fat have daily minimums that help with retaining muscle and overall health. Most people stick to those and fill the rest of their diet with carbs. This doesn't mean you have to stick to that exact ratio, going over fat or protein is fine.
Your worry about sodium is justified, but it really isnt that hard to stay under 2300-3000mg, unless EVERYTHING you eat is fast food or packaged.
I'd say that weight loss will do more good for your blood pressure and overall health than nitpicking whether a little more sodium will do harm.0 -
Congrats, you lost weight, you also haven't addressed your risk for hypertension and at those levels of carbs for me your risk of heart disease... Losing weight isn't the only goal in being healthy.
This!0 -
Carbs aren't exactly the devil, it's just science, that's the entire point of all this... Too many carbs causes micro tears in the walls of your arteries, which can be filled with low density lipoproteins which is why everyone freaks out about cholesterol, but if you just lowered the carbs you wouldn't have the tears and thus the need to lower ldl and thus less chance of heart disease.
the IIFYM scheme is based entirely on eat what you want so long as it fits your macros without being an *kitten* and saying you're gonna eat a stick of butter wrapped in sugar to get your fat / carb macros for the day.
However, I have spent 2 hours trying very very hard to get a solid meal that involves ANY packaged or fast food that fits my macros, I would encourage you to provide one cause I'll follow it...
97 carbs - 54 protein - 19 fat - 22 fiber - 24 sugar - 575 sodium - 780 calories
If you can find me a combination of packaged foods - turkey bacon / sausage / ham / chicken or fast food that can fit those metrics I will be head over heals because I cannot even get close... I either get close to protein and go over on fat, get close to carbs but go over on sodium, all of these things are like counter balanced. You add one thing, take away another and it repeats in a circle. The ENTIRE point of this system was to take the STRESS out of eating... But I've spent 3 hours being extremely stressed.0 -
Well, the major problem I have with all of this... is these are literally impossible...
There is absolutely NO way a man can eat THAT much protein / carbs / fiber / fat without either going WAY over on calories, or being deficient in some way or the other...
There is also NO way to do this on a low sodium diet...
Please, PLEASE show me how you can eat ANYTHING that is packaged or processed that will be even remotely acceptable on 2300mg of sodium a day.
I would love nothing more than to eat fast food or packaged food, it's what I've lived on for the last 8 years and made me ridiculously obese. Primarily because they are stupid high in calories and stupid low in anything else.
So, what exactly is the " treat " portion of this diet if you're still being forced to eat fresh fish / chicken with very little seasonings. Are people really considering kale a treat?
Well, the macros you got are actually a percentage of the calorie goal you have. I do pretty well with some processed foods. What I do (and I see most people suggest) is plan your protien first, and the rest usually falls into place pretty well. So it is definitely possible to eat that much protien per day and stick with your goals.0 -
Also, why do the foods have to be packaged? I think I missed that part. It's a lot easier to control your food if you cook it yourself. Way easier to find things to meet that 300 protien grams goal.0
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I don't even pay attention to the macros. In fact, I rarely log my food.
I never say "you can't eat that ever! " that just sets me up for failure.
I exercise, drink water and an occasional Coke, eat correct portions of whatever it is I'm eating whether it's pizza or salmon or a few bites of chocolate. I've lost over 100 pounds and other than some chronic illnesses completely unrelated to weight, I'm healthy according to my blood work on vitamin, minerals, sodium, etc.
It's not about what you eat, it's about not over eating, exercising and drinking that water.0 -
Also, why do the foods have to be packaged? I think I missed that part. It's a lot easier to control your food if you cook it yourself. Way easier to find things to meet that 300 protien grams goal.
i'm thinking just because its easier. He doesnt want to stress about food, just find a combination of packaged stuff and stick with it. Which is why he's reading about IIFYM I guess. I can imagine that being quite a puzzle though. I'd recommend a combination of cooking and fast food to make it easier on yourself.0 -
Carbs aren't exactly the devil, it's just science, that's the entire point of all this... Too many carbs causes micro tears in the walls of your arteries, which can be filled with low density lipoproteins which is why everyone freaks out about cholesterol, but if you just lowered the carbs you wouldn't have the tears and thus the need to lower ldl and thus less chance of heart disease.
the IIFYM scheme is based entirely on eat what you want so long as it fits your macros without being an *kitten* and saying you're gonna eat a stick of butter wrapped in sugar to get your fat / carb macros for the day.
However, I have spent 2 hours trying very very hard to get a solid meal that involves ANY packaged or fast food that fits my macros, I would encourage you to provide one cause I'll follow it...
97 carbs - 54 protein - 19 fat - 22 fiber - 24 sugar - 575 sodium - 780 calories
If you can find me a combination of packaged foods - turkey bacon / sausage / ham / chicken or fast food that can fit those metrics I will be head over heals because I cannot even get close... I either get close to protein and go over on fat, get close to carbs but go over on sodium, all of these things are like counter balanced. You add one thing, take away another and it repeats in a circle. The ENTIRE point of this system was to take the STRESS out of eating... But I've spent 3 hours being extremely stressed.
Wouldn't it be easier to just cook from scratch than eat processed? Not hard to learn if you don't already know how and it takes out a whole lot of the sodium issue. I have to watch sodium, fat and sugar. I've still managed to eat just fine since dropping a good chunk of the processed stuff0 -
Dude, it's really not that difficult. You just need to re-learn how to eat/cook. You can easily eat both packaged and un-packaged food and still meet all of the requirements in the IIFYM system. It all depends on what you eat. You can eat chicken, fish, beef and turkey.... lots of different kinds of green vegetables (baby spinach, kale, asparagus, etc), sweet potatoes, brown and white rice, corn, beans, roasted tomatoes, etc etc. If you know about different herb and spice combinations you can make your food taste great without using a lot of added salt.
Trust me, it may seem impossible now, but soon you'll get the hang of it. I was the exact same way when I started. It seemed impossible to eat under 2,300 mg of sodium and not have my food taste like cardboard. Youtube and the Food Network definitely came in handy.0 -
2 years following IIFYM .. Over 150lbs lost .. Good Luck Man .. You can do it ..0
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I think I've miss-portrayed myself in this little rant, and what I'm finding is that more and more people aren't really sticking to their macros... They're sticking to their calories and mostly proteins... I can hit calorie and protein all day, that's a sinch... Now let's work on my hypertension, let's work on heart disease, let's work on these other things and it becomes unbearable....
I don't cook a lot cause I'm not home a lot, I'm either at the gym, at work, or hanging out with friends. Convenience has been everything for me... It's why I'm willing to drink 4 protein shakes a day, and feel like a beached whale... I just hate to stand for an hour preparing something that is great and fits my macros but I just can't do it on a regular basis.
At most I can fit in a dinner, but most days I'm up and out the door to work, I get an hour break but I commute 30 miles to work, going home isn't an option, I pretty much have to pack a lunch, which requires pre-cooking, which sadly goes back to my stupid self destructive loop, or I depend on what's soooo much easier, convenience...
My ultimate goal would be to plan a way to eat strategically out and in to hit my calorie / protein macros, but my sodium will be a train wreck and probably so will my fats.0 -
Don't over-complicate it. This needs to be simple and easy in order to be long-term sustainable. For me, although macros are important, it basically just comes down to calories. I just use the MFP method. Use whatever is easiest and whatever works best for you.0
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Well, with all that said, it's then about your priorities. Where does this fall for you? For me, it's pretty high up there, so I'll prioritize cooking my own meals and making sure I get to the gym over hanging out with friends if I can't do both in the time I have.
But it's not terribly hard to cook some good meals for a week in a day off. Which is what we do, either my husband or I will cook a work week's worth of meals and package them up, then we don't even have to think about what we're eating.
But no, it's going to be really hard to balance your macros out properly between fat and carbs, and be within your sodium if you're not willing to make your health the priority.0 -
I think I've miss-portrayed myself in this little rant, and what I'm finding is that more and more people aren't really sticking to their macros... They're sticking to their calories and mostly proteins... I can hit calorie and protein all day, that's a sinch... Now let's work on my hypertension, let's work on heart disease, let's work on these other things and it becomes unbearable....
I don't cook a lot cause I'm not home a lot, I'm either at the gym, at work, or hanging out with friends. Convenience has been everything for me... It's why I'm willing to drink 4 protein shakes a day, and feel like a beached whale... I just hate to stand for an hour preparing something that is great and fits my macros but I just can't do it on a regular basis.
At most I can fit in a dinner, but most days I'm up and out the door to work, I get an hour break but I commute 30 miles to work, going home isn't an option, I pretty much have to pack a lunch, which requires pre-cooking, which sadly goes back to my stupid self destructive loop, or I depend on what's soooo much easier, convenience...
My ultimate goal would be to plan a way to eat strategically out and in to hit my calorie / protein macros, but my sodium will be a train wreck and probably so will my fats.
I have hypertension, I'm also at risk for several other nasty little diseases from my family medical background. Easiest thing I can honestly tell you is try to hit your protein and your calories. When your grocery shopping look at the back of the packages and try to find what has lower sodium. (ie When I was first told I had hypertension, I was buying salad dressing, the only one I really care for is Ranch, which is high in sodium, but after looking at the Original and the Bacon Ranch, the Bacon had lower sodium. Let's just say my mouth had a happy time) Cut out your soda, or cut down on it, I still drink a can or two of REGULAR soda a day, sometimes three depending on the day. I also have the fun of not being able to eat certain vegetables due to texture issues while eating them (let's just say pea's and I are NOT friends, eww) so I eat a lot of salads. But I don't limit myself on what I want to eat either. I just make sure it fits within my calorie goals. I know soon I will have to actively start looking for more veggies that my mouth can handle without feeling like I'm going to heave in the middle of eating it. But for now I enjoy what I want to eat and just make sure that I work it off that day! I check my micros just to kind of get an idea of what is fitting in my mouth, but right NOW, I don't make it a priority. I'm more concerned with the sodium in my food and my calories.
And yes, I eat fast food quite a bit. But again, I make it fit in my calories and I drink a LOT of water to help flush the sodium. I hope you can find a balance that works for you
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Meal prepping saved me from pre-packaged/fast foods.. I cook a few days worth of chicken/beef/whatever-meatstuff-I'm-into-at-that-moment on Sunday nights, pop it into tupperware in the fridge, and dip into it until it's gone. And by "cook" I mean I put a tray of chicken in the oven and come back to it a few hours later to cut it up. So worst case scenario, toss it in to cook, go to the gym, come back and it's done. It turns out to be more convenient than hitting a drive through every time I want to eat, because I can slam some chicken into a tortilla or onto a salad and be done with it.
Like other posters said, it comes down to priorities. Put your health higher on the list
I still hit chicfila once a week, I just make it fit my macros0 -
I think that IIFYM is not about eat whatever the crap you want, but that you can fit anything you want in moderation into your diet. So, if you really want ice cream, you can have it. Doesn't mean you should have a ton or everyday, but it can fit into your plan.
When I first got on here, macros were really, really frustrating. It was too stressful. I had to take a step back and just focus on calories and try to get protein at every meal. Then, I started working on my fiber. Once I got my fiber in check the weight really started to come off. It wasn't until month 3 that I was able to start working on my macros more. Just get started with calories the best you can and try to eat a balanced diet as much as you can. You'll get the hang of it. I have to remind myself to take baby steps sometimes.
Also, I use that same website, and in the calculator that helps you set up your macros, they let you pick whatever style of macro set up you prefer. You can research protein needs yourself and see that there are a lot of conflicting ideas out there. Just because that website says you have to eat x amount of protein, doesn't mean they are right.0 -
Thanks for all the responses, I got the message I needed to hear, and I'll be a lot better off for it. Thanks all 8 )0
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IIFYM is all about setting your macros to optimize YOUR fitness and nutrition. There is no single ideal macros setting...someone who trains for endurance events is going to have a very different macro goal than a body builder or power lifter or whatever.
Then you eat food to hit those macros and you can do that without demonizing foods and/or groups of foods and singling out certain macro nutrients as evil. Most people who follow this do so to optimize their fitness which requires an overall nutritious diet...but you can have some ice cream for desert or whatever so long as it fits your macros (and calorie goals). It's a pretty easy concept, I don't understand why so many people have such an issue grasping it....it's pretty much basic common sense.0 -
However, I have spent 2 hours trying very very hard to get a solid meal that involves ANY packaged or fast food that fits my macros, I would encourage you to provide one cause I'll follow it...
This is what I think causes your problem--
Your calories are pretty high, because you are a youngish big guy. That shouldn't make it tough to fit your macros, if that's what you want to do, since the total grams of each given to you by MFP or a website that figures it are generally a percentage, so based on your total calories. BUT, things like sodium and sugar, as calculated by MFP, are based on nutritional recommendations and do not change as your calories go up. What that's means is that if you eat low calories, you aren't going to have a hard time meeting them. If you don't, and lots of people like you shouldn't, then it's going to be more challenging, especially sodium if you eat prepared or processed food.
It's worth keeping in mind a couple of things: (1) MFP's recommendations for sodium are probably on the low side, and matter mostly for those who have issues related to sodium or who routinely go way, way over, and (2) lowering your intake as you lower your calories is a healthy change and you can do this in steps, you don't have to do everything at once. It took me some time getting an understanding of how best to meet my calories before I started playing around with macros and watching sodium, etc.
Also, this is probably clear from the links, but if you are having trouble meeting your macros you might want to reassess what they are and why you've set them that way. For example, a protein goal based on a percentage or total weight might be too high if you have a high body fat percentage or work out enough that your calorie goal is quite high. I base mine on my LBM and my goal without exercise and don't worry about meeting the percentage when my goal is higher due to exercise--I just want to meet my gram number. Same with carbs--I'd like to keep them below a certain number (works best for me) if I'm at my low calorie goal, but will raise them if I get more calories from working out. What I've found is that as I get used to eating a certain way you start meeting the macros without much effort, but it worked better for me to make it simpler to start.0 -
However, I have spent 2 hours trying very very hard to get a solid meal that involves ANY packaged or fast food that fits my macros, I would encourage you to provide one cause I'll follow it...
This is what I think causes your problem--
Your calories are pretty high, because you are a youngish big guy. That shouldn't make it tough to fit your macros, if that's what you want to do, since the total grams of each given to you by MFP or a website that figures it are generally a percentage, so based on your total calories. BUT, things like sodium and sugar, as calculated by MFP, are based on nutritional recommendations and do not change as your calories go up. What that's means is that if you eat low calories, you aren't going to have a hard time meeting them. If you don't, and lots of people like you shouldn't, then it's going to be more challenging, especially sodium if you eat prepared or processed food.
It's worth keeping in mind a couple of things: (1) MFP's recommendations for sodium are probably on the low side, and matter mostly for those who have issues related to sodium or who routinely go way, way over, and (2) lowering your intake as you lower your calories is a healthy change and you can do this in steps, you don't have to do everything at once. It took me some time getting an understanding of how best to meet my calories before I started playing around with macros and watching sodium, etc.
Also, this is probably clear from the links, but if you are having trouble meeting your macros you might want to reassess what they are and why you've set them that way. For example, a protein goal based on a percentage or total weight might be too high if you have a high body fat percentage or work out enough that your calorie goal is quite high. I base mine on my LBM and my goal without exercise and don't worry about meeting the percentage when my goal is higher due to exercise--I just want to meet my gram number. Same with carbs--I'd like to keep them below a certain number (works best for me) if I'm at my low calorie goal, but will raise them if I get more calories from working out. What I've found is that as I get used to eating a certain way you start meeting the macros without much effort, but it worked better for me to make it simpler to start.
OP, the whole notion that macros have to be a fixed % of your calorie intake is wrong.
there are only 2 macros that matter: fats and protein.
if you don't have a medical condition requiring you to monitor carbs, then you can effectively ignore them. you can always figure out your carb intake by knowing your calories, protein, and fats anyway.
you determine those based on your bodyweight and LBM (and to some extent your weight loss goals, lifting goals, etc.)
once you determine those fixed numbers as goals, they are treated as minimums. once you get that much of each, you're good. the rest of your calories can be any mix of carbs, fats, and protein that you desire. this is fundamental to IIFYM. once you meet your macros, whatever is left is just for energy and can be anything... rice, broccoli, chicken, cookies, ice cream, etc.
for example, let's say your TDEE is 3800 and your calorie goal is 2800.
if your protein goal is 175g and your fats goal is 75g, then meeting those requirements adds up to 1375 calories. the remaining 1425 calories in your 2800 calorie goal can be whatever you want them to be.
- sidebar -
1g carbs = 1g protein = 4 calories
1g fats = 9 calories0 -
Meal prepping saved me from pre-packaged/fast foods.. I cook a few days worth of chicken/beef/whatever-meatstuff-I'm-into-at-that-moment on Sunday nights, pop it into tupperware in the fridge, and dip into it until it's gone. And by "cook" I mean I put a tray of chicken in the oven and come back to it a few hours later to cut it up. So worst case scenario, toss it in to cook, go to the gym, come back and it's done. It turns out to be more convenient than hitting a drive through every time I want to eat, because I can slam some chicken into a tortilla or onto a salad and be done with it.
Like other posters said, it comes down to priorities. Put your health higher on the list
I still hit chicfila once a week, I just make it fit my macros
This^^^^^^^Crock pots and the microwave are my best friends! It takes no time at all to toss a pork chop and some rice, or chicken and rice into a crock pot and come back to it in a few hours. I also brown 2 or 3 pounds of ground beef at a time and store it in air tight tubs. I also make a large tub of rice each week. Toss the ground beef with rice, black beans and whole kernal corn and you've got a meal that will travel and doesn't taste too bad if you have to eat it cold.
I make a week's worth of omlets on Sat. or Sun. and divide them up so I have breakfast every morning in the time it takes to reheat in the microwave. You can toss oatmeal together before bed, stick it in the fridge and heat it up in the morning.
If you follow your calories and proteins and limit your carbs, your fat and sodium won't be a big health issue because your body will be better able to handle them.0 -
I follow IIFYM...but not the site
My goal is to hit or exceed protien then fats and stay within calories...
I often (esp this week) have exceeded my 120grams a day of protien without using up my calories...and I am on 1800 a day.
I eat sausage, eggs, bacon, egg whites for breakfast a lot...chicken, lean pork, beef for lunch and dinner along with seafood and my snacks are things like greek yogurt...
My carbs I don't give a crap about, rarely hit them and if I do it's cause I have extra calories and I eat treats...like chocolate and ice cream...
I eat packaged foods and home prepared foods...
As for Fast food...try a grilled chicken sandwich from McDonalds with 2 single bacon cheese burgers, get rid of 2 of the buns make one giant sandwich and have a side salad with that...you will get lots of protien and the calories will surprise you.0 -
you're worried about eating too many carbs and sodium while living on pre packaged processed food, just think about what you're saying, there is nothing wrong with carbs or sodium, if you were eating a diet composed of mostly whole foods and don't salt the **** out of your food then sodium becomes a non issue0
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