For those who made the switch from calorie counting to IIFYM
Brooke4206
Posts: 140 Member
I'm debating on switching over to the iIfym style. I am lifting now as opposed to just cardio. I do cardio twice a week (Zumba). Other than that I lift four days and want to put on some muscle.
For those who made the switch or do the IIFYM, was/is it a positive experience? And do you still strictly just eat healthy foods to fit your macros? And lastly, how did you determine the macros that worked best for you? ie. Websites, etc
Thanks!
For those who made the switch or do the IIFYM, was/is it a positive experience? And do you still strictly just eat healthy foods to fit your macros? And lastly, how did you determine the macros that worked best for you? ie. Websites, etc
Thanks!
0
Replies
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confused.............
iifym still involves calorie counting...
ps.. i believe the macros that work for you is largely found via trial and error.. I do 30/40/30 because that makes me happy.0 -
confused.............
iifym still involves calorie counting...
ps.. i believe the macros that work for you is largely found via trial and error.. I do 30/40/30 because that makes me happy.
My bad. Yes you still count for each. However, right now I don't pay attention to macros because I was focused on weight loss for so long. I'm wondering if benefits of counting macros with body composition.0 -
The same rules apply for building muscle as for fat loss. You have certain macros to hit, the numbers (and usually carbs) just get a bit higher.
IIFYM just means you don't have to be all self-righteous and douchey about 'eating clean', you know the numbers you need to hit and eat what you like to get there. By default most of this food will still be nutrient dense anyway, you just get to fit in some treats and so-called 'unclean' processed foods if you want them.
Paying attention to your macros is very important as they all play different roles in your body.
Protein helps with muscle (and other cell) building and repair
Fats are critical for maintaining levels of hormones, is essential for the absorption of many fat-soluable vitamins.
Carbs are the body's preferred energy source (as converted most easily to glucose) and contain valuable fibre.
As a staring point, go for .8-1g of Protein per lb of body weight, .3 - .4g of fat per lb, and the rest in carbs (or a little more protein/fat) if you wish.
Getting them in balance means you are getting adequate numbers of each important macro (P & F) to maintain your body and facilitate muscle growth and repair. Carbs are not 'essential' but can be tweaked up or down within the amount prescribed above based on personal preference and performance/energy levels.
Hope that helps.0 -
The same rules apply for building muscle as for fat loss. You have certain macros to hit, the numbers (and usually carbs) just get a bit higher.
IIFYM just means you don't have to be all self-righteous and douchey about 'eating clean', you know the numbers you need to hit and eat what you like to get there. By default most of this food will still be nutrient dense anyway, you just get to fit in some treats and so-called 'unclean' processed foods if you want them.
Paying attention to your macros is very important as they all play different roles in your body.
Protein helps with muscle (and other cell) building and repair
Fats are critical for maintaining levels of hormones, is essential for the absorption of many fat-soluable vitamins.
Carbs are the body's preferred energy source (as converted most easily to glucose) and contain valuable fibre.
As a staring point, go for .8-1g of Protein per lb of body weight, .3 - .4g of fat per lb, and the rest in carbs (or a little more protein/fat) if you wish.
Getting them in balance means you are getting adequate numbers of each important macro (P & F) to maintain your body and facilitate muscle growth and repair. Carbs are not 'essential' but can be tweaked up or down within the amount prescribed above based on personal preference and performance/energy levels.
Hope that helps.
Exactly what I needed! Thank you!0 -
i follow IIFYM, set at 40/30/30... i dont eat clean or especially healthy, i just eat what fits my macros and calorie goal... but you cant actually fit a huge amount of cake in, unless you have a massive calorie goal of course!0
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Count your damn macros! :-) It's vital! IIFYM is just an add on to counting macros saying you're allowed a bit of leniency in what you eat keeping your diet less boring and easier to adhere too.
2 VERY good articles on how to calculate your macros, first for 'bulking' the second for 'cutting':
http://www.healthylivingheavylifting.com/how-to-calculate-macros-for-bulking/
http://www.healthylivingheavylifting.com/how-to-calculate-macros-for-cutting/0 -
The same rules apply for building muscle as for fat loss. You have certain macros to hit, the numbers (and usually carbs) just get a bit higher.
IIFYM just means you don't have to be all self-righteous and douchey about 'eating clean', you know the numbers you need to hit and eat what you like to get there. By default most of this food will still be nutrient dense anyway, you just get to fit in some treats and so-called 'unclean' processed foods if you want them.
Paying attention to your macros is very important as they all play different roles in your body.
Protein helps with muscle (and other cell) building and repair
Fats are critical for maintaining levels of hormones, is essential for the absorption of many fat-soluable vitamins.
Carbs are the body's preferred energy source (as converted most easily to glucose) and contain valuable fibre.
As a staring point, go for .8-1g of Protein per lb of body weight, .3 - .4g of fat per lb, and the rest in carbs (or a little more protein/fat) if you wish.
Getting them in balance means you are getting adequate numbers of each important macro (P & F) to maintain your body and facilitate muscle growth and repair. Carbs are not 'essential' but can be tweaked up or down within the amount prescribed above based on personal preference and performance/energy levels.
Hope that helps.
Along with the above, suggested reading:
http://www.myfitnesspal.com/topics/show/817188-iifym0 -
IIFYM is still counting, it's basically just a mindset that you don't need to kill yourself worrying about eating "clean" foods 100% of the time. If a box of pop-tarts fits into your macro goals & won't put you over - then by all means, eat it! That's the "point" of IIFYM.0
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IIFYM is still counting, it's basically just a mindset that you don't need to kill yourself worrying about eating "clean" foods 100% of the time. If a box of pop-tarts fits into your macro goals & won't put you over - then by all means, eat it! That's the "point" of IIFYM.
Haha that sounds wonderful. I'm new at this, but coming from eating strictly clean foods.. doesn't eating sugary things like pop tarts lead to fat gain? Not weight gain, but body fat?0 -
I don't see evidence that your macros make a difference beyond hitting some pretty low minimums for each category. There are substances like fiber, fructose and carnitine that have effects on health beyond the net calories they provide, but those don't really deal with macros.
I exercise a lot, so I eat a lot of carbs because they're fuel for doing stuff.0 -
IIFYM is still counting, it's basically just a mindset that you don't need to kill yourself worrying about eating "clean" foods 100% of the time. If a box of pop-tarts fits into your macro goals & won't put you over - then by all means, eat it! That's the "point" of IIFYM.
Haha that sounds wonderful. I'm new at this, but coming from eating strictly clean foods.. doesn't eating sugary things like pop tarts lead to fat gain? Not weight gain, but body fat?
Your body can convert the natural sugars and starches in 'clean' foods to fat, just as it can with the sugars in pop tarts. Gaining fat is a matter of overeating, not particularly what you are eating.
For me, eating clean is about how it makes my body feel; pop some junky food in my mouth and I'm bound to deal with one or more of the following issues: bloating, irritability, headaches, sluggishness, constipation.. the list honestly goes on and on.
The good thing about IIFYM, if you don't deal with symptoms like I do from processed foods, is that you can eat "whatever you want" as long as it fits your macros and calorie counts.0 -
IIFYM is still counting, it's basically just a mindset that you don't need to kill yourself worrying about eating "clean" foods 100% of the time. If a box of pop-tarts fits into your macro goals & won't put you over - then by all means, eat it! That's the "point" of IIFYM.
Haha that sounds wonderful. I'm new at this, but coming from eating strictly clean foods.. doesn't eating sugary things like pop tarts lead to fat gain? Not weight gain, but body fat?
If you don't have a caloric surplus, then the sugar will just be burned off. Now if you're eating low protein, tons of sugar, and not working out then you may slowly lose muscle and gain some fat while not changing weight much (i.e., body recomposition in the wrong direction).
However, as long you're exercising, eating plenty of protein, and not going over your calorie limits then you won't gain fat from eating some sugary food (although it may make controlling your calories harder).0 -
I don't see evidence that your macros make a difference beyond hitting some pretty low minimums for each category. There are substances like fiber, fructose and carnitine that have effects on health beyond the net calories they provide, but those don't really deal with macros.
This is another reason why eating 'clean' is important, even if you're practicing IIFYM. That way you are still getting all of the correct amounts of micronutrients inherently from eating the right amount of macronutrients. It's not always fail-proof, but the clean eating route is much healthier in the aspect of micronutrient intake.0 -
I don't see evidence that your macros make a difference beyond hitting some pretty low minimums for each category. There are substances like fiber, fructose and carnitine that have effects on health beyond the net calories they provide, but those don't really deal with macros.
Really? So you're not familiar with the plethora of research on optimal protein and fat intake?0 -
IIFYM saved my life. I love it and would never go back to just clean eating. I eat "clean" about 80% of the time. The 20% is for poptarts, ice cream, oreos, and crap
0 -
I don't see evidence that your macros make a difference beyond hitting some pretty low minimums for each category. There are substances like fiber, fructose and carnitine that have effects on health beyond the net calories they provide, but those don't really deal with macros.
This is another reason why eating 'clean' is important, even if you're practicing IIFYM. That way you are still getting all of the correct amounts of micronutrients inherently from eating the right amount of macronutrients. It's not always fail-proof, but the clean eating route is much healthier in the aspect of micronutrient intake.
Thank you, that's helpful. The reason I'm switching over to IIFYM is because i've developed an unhealthy relationship with clean eating. I eat clean 95% of the time, and the other 5% i'm worrying about the dirty food that's put into my mouth. I need to learn to be less strict. That being said, i'll still continue to eat pretty clean while trying to incorporate some sweets. I too get bloated from unhealthy food.0 -
You all have been so helpful. Thank you!0
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People who follow the IIFYM philosophy still count calories...and macros. Keep in mind that IIFYM isn't some website/calculator...they're just cashing in on the concept. It doesn't mean you eat whatever you want...your diet should still be heavy on nutrient dense foods...it's just that ice cream aint gonna kill you and is fine if it fits your calorie goals and IIFYM...0
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IIFYM is still counting, it's basically just a mindset that you don't need to kill yourself worrying about eating "clean" foods 100% of the time. If a box of pop-tarts fits into your macro goals & won't put you over - then by all means, eat it! That's the "point" of IIFYM.
Haha that sounds wonderful. I'm new at this, but coming from eating strictly clean foods.. doesn't eating sugary things like pop tarts lead to fat gain? Not weight gain, but body fat?
Quick and easy answer: not inherently. i.e. eating fat doesn't make you fat. See Michael Phelps eating 3000 cal of McDonalds (I don't think he does that anymore).
But many (myself included) find it harder and more unpleasant to eat junk and still attain caloric deficits and perform athletically. Also, portion control is easier (for me at least) when it involves some conscious preparation as opposed to giving a couple more shakes to the cereal box.
And sure, we don't yet fully understand the effects of things like supplementation and synergistic effects (e.g. caffeine + nitrates [beet juice] for aerobic performance). However, I think the most effective approach is "large to small" - you first hit your macros, tweak a bit to optimize, then you start delving deeper and change things like nutrient timing (e.g. more carbs before workout, protein after, carb loading, hydration, etc.).
But some people get it backwards, say "coconut oil is a wonder food", consume 1000 calories of it daily on top of their normal diet, and wonder why they don't lose weight.0 -
IIFYM saved my life. I love it and would never go back to just clean eating. I eat "clean" about 80% of the time. The 20% is for poptarts, ice cream, oreos, and crap
same here...though not on the poptarts and oreos (food poisoning from both of them)0 -
i follow IIFYM, set at 40/30/30... i dont eat clean or especially healthy, i just eat what fits my macros and calorie goal... but you cant actually fit a huge amount of cake in, unless you have a massive calorie goal of course!
ditto here...and I agree on the cake...*grumbles* which is too bad I love a good german chocolate cake...0 -
IIFYM just means you don't have to be all self-righteous and douchey about 'eating clean',
don't have to be this way if following any diet plan.
Basically iifym is eating clean about 80% or so of you diet, then having whatever you want if you've hit your goals/ targets.0 -
I don't see evidence that your macros make a difference beyond hitting some pretty low minimums for each category. There are substances like fiber, fructose and carnitine that have effects on health beyond the net calories they provide, but those don't really deal with macros.
I exercise a lot, so I eat a lot of carbs because they're fuel for doing stuff.
:noway: :noway: :noway: :huh: :huh: :huh:
ok....0 -
I don't see evidence that your macros make a difference beyond hitting some pretty low minimums for each category. There are substances like fiber, fructose and carnitine that have effects on health beyond the net calories they provide, but those don't really deal with macros.
This is another reason why eating 'clean' is important, even if you're practicing IIFYM. That way you are still getting all of the correct amounts of micronutrients inherently from eating the right amount of macronutrients. It's not always fail-proof, but the clean eating route is much healthier in the aspect of micronutrient intake.
So in now...
Really people...
no evidence ????:laugh:
And
Eating clean :laugh:
ETA: nevermind0 -
I don't see evidence that your macros make a difference beyond hitting some pretty low minimums for each category. There are substances like fiber, fructose and carnitine that have effects on health beyond the net calories they provide, but those don't really deal with macros.
I exercise a lot, so I eat a lot of carbs because they're fuel for doing stuff.
:noway: :noway: :noway: :huh: :huh: :huh:
ok....
Yup. You can make faces, but you didn't provide evidence.
Here's something:
http://www.nejm.org/doi/full/10.1056/nejmoa0804748
"Reduced-calorie diets result in clinically meaningful weight loss regardless of which macronutrients they emphasize. (ClinicalTrials.gov number, NCT00072995.)"
Of course, there are various times when macros do matter.
The bigger your calorie deficit, the more it's going to seem that the macros matter.
When you're cutting:
http://europepmc.org/abstract/MED/19927027/reload=0;jsessionid=T7ZFb936s9Kcq68ATjtc.26
"CONCLUSIONS: These results indicate that approximately 2.3 g x kg(-1) or approximately 35% protein was significantly superior to approximately 1.0 g x kg(-1) or approximately 15% energy protein for maintenance of lean body mass in young healthy athletes during short-term hypoenergetic weight loss. "
When you're an endurance athlete:
http://jn.nutrition.org/content/141/5/890.short
"In conclusion, this systematic review indicates that ingestion of CHO consistent with current recommendations at a rate of 30–80 g/h (typically from CHO-electrolyte beverages at concentrations of 6–8%) during endurance exercise of at least 1 h improves TT, TTE, submax+TT, and submax+TTE performance."
---
Anyway. For weight maintenance, macros don't seem to matter much.0 -
I don't see evidence that your macros make a difference beyond hitting some pretty low minimums for each category. There are substances like fiber, fructose and carnitine that have effects on health beyond the net calories they provide, but those don't really deal with macros.
I exercise a lot, so I eat a lot of carbs because they're fuel for doing stuff.
:noway: :noway: :noway: :huh: :huh: :huh:
ok....
Yup. You can make faces, but you didn't provide evidence.
Here's something:
http://www.nejm.org/doi/full/10.1056/nejmoa0804748
"Reduced-calorie diets result in clinically meaningful weight loss regardless of which macronutrients they emphasize. (ClinicalTrials.gov number, NCT00072995.)"
Of course, there are various times when macros do matter.
The bigger your calorie deficit, the more it's going to seem that the macros matter.
When you're cutting:
http://europepmc.org/abstract/MED/19927027/reload=0;jsessionid=T7ZFb936s9Kcq68ATjtc.26
"CONCLUSIONS: These results indicate that approximately 2.3 g x kg(-1) or approximately 35% protein was significantly superior to approximately 1.0 g x kg(-1) or approximately 15% energy protein for maintenance of lean body mass in young healthy athletes during short-term hypoenergetic weight loss. "
When you're an endurance athlete:
http://jn.nutrition.org/content/141/5/890.short
"In conclusion, this systematic review indicates that ingestion of CHO consistent with current recommendations at a rate of 30–80 g/h (typically from CHO-electrolyte beverages at concentrations of 6–8%) during endurance exercise of at least 1 h improves TT, TTE, submax+TT, and submax+TTE performance."
---
Anyway. For weight maintenance, macros don't seem to matter much.
Maybe I misunderstand your point.
But I am on a cut right now, and I can say that my macros matter.
I mean I am sure I could cut out a lot of protein and fat, and just fill the void with carbs....
But I still lift and workout, so I know if I do that, I will be eating into muscle....
ANd I will be honest....at this point, I don't have a lot to spare.
So hitting my macros are important to me, and I believe they do matter, for the goal I am working towards.0 -
I don't see evidence that your macros make a difference beyond hitting some pretty low minimums for each category. There are substances like fiber, fructose and carnitine that have effects on health beyond the net calories they provide, but those don't really deal with macros.
Really? So you're not familiar with the plethora of research on optimal protein and fat intake?
This is where bodybuilders eat a lot of pasta and marathon runners eat a lot of chicken right?0 -
I don't see evidence that your macros make a difference beyond hitting some pretty low minimums for each category. There are substances like fiber, fructose and carnitine that have effects on health beyond the net calories they provide, but those don't really deal with macros.
I exercise a lot, so I eat a lot of carbs because they're fuel for doing stuff.
:noway: :noway: :noway: :huh: :huh: :huh:
ok....
Yup. You can make faces, but you didn't provide evidence.
Here's something:
http://www.nejm.org/doi/full/10.1056/nejmoa0804748
"Reduced-calorie diets result in clinically meaningful weight loss regardless of which macronutrients they emphasize. (ClinicalTrials.gov number, NCT00072995.)"
Of course, there are various times when macros do matter.
The bigger your calorie deficit, the more it's going to seem that the macros matter.
When you're cutting:
http://europepmc.org/abstract/MED/19927027/reload=0;jsessionid=T7ZFb936s9Kcq68ATjtc.26
"CONCLUSIONS: These results indicate that approximately 2.3 g x kg(-1) or approximately 35% protein was significantly superior to approximately 1.0 g x kg(-1) or approximately 15% energy protein for maintenance of lean body mass in young healthy athletes during short-term hypoenergetic weight loss. "
When you're an endurance athlete:
http://jn.nutrition.org/content/141/5/890.short
"In conclusion, this systematic review indicates that ingestion of CHO consistent with current recommendations at a rate of 30–80 g/h (typically from CHO-electrolyte beverages at concentrations of 6–8%) during endurance exercise of at least 1 h improves TT, TTE, submax+TT, and submax+TTE performance."
---
Anyway. For weight maintenance, macros don't seem to matter much.
Maybe I misunderstand your point.
But I am on a cut right now, and I can say that my macros matter.
I mean I am sure I could cut out a lot of protein and fat, and just fill the void with carbs....
But I still lift and workout, so I know if I do that, I will be eating into muscle....
ANd I will be honest....at this point, I don't have a lot to spare.
So hitting my macros are important to me, and I believe they do matter, for the goal I am working towards.
My point is that when you're maintaining weight or are just trying to lose weight, macros don't matter much. They only matter in specific circumstances. The OP did not describe a situation where macros would matter.0 -
I don't see evidence that your macros make a difference beyond hitting some pretty low minimums for each category. There are substances like fiber, fructose and carnitine that have effects on health beyond the net calories they provide, but those don't really deal with macros.
I exercise a lot, so I eat a lot of carbs because they're fuel for doing stuff.
:noway: :noway: :noway: :huh: :huh: :huh:
ok....
Yup. You can make faces, but you didn't provide evidence.
Here's something:
http://www.nejm.org/doi/full/10.1056/nejmoa0804748
"Reduced-calorie diets result in clinically meaningful weight loss regardless of which macronutrients they emphasize. (ClinicalTrials.gov number, NCT00072995.)"
Of course, there are various times when macros do matter.
The bigger your calorie deficit, the more it's going to seem that the macros matter.
When you're cutting:
http://europepmc.org/abstract/MED/19927027/reload=0;jsessionid=T7ZFb936s9Kcq68ATjtc.26
"CONCLUSIONS: These results indicate that approximately 2.3 g x kg(-1) or approximately 35% protein was significantly superior to approximately 1.0 g x kg(-1) or approximately 15% energy protein for maintenance of lean body mass in young healthy athletes during short-term hypoenergetic weight loss. "
When you're an endurance athlete:
http://jn.nutrition.org/content/141/5/890.short
"In conclusion, this systematic review indicates that ingestion of CHO consistent with current recommendations at a rate of 30–80 g/h (typically from CHO-electrolyte beverages at concentrations of 6–8%) during endurance exercise of at least 1 h improves TT, TTE, submax+TT, and submax+TTE performance."
---
Anyway. For weight maintenance, macros don't seem to matter much.
If you believe what you are saying. For maintenance. Switch to a diet of Reeses Peanut Butter Cups only.
Stay at your calorie goal, and then let us know how your training goes and how much muscle mass you wont lose.0 -
I don't see evidence that your macros make a difference beyond hitting some pretty low minimums for each category. There are substances like fiber, fructose and carnitine that have effects on health beyond the net calories they provide, but those don't really deal with macros.
I exercise a lot, so I eat a lot of carbs because they're fuel for doing stuff.
:noway: :noway: :noway: :huh: :huh: :huh:
ok....
Yup. You can make faces, but you didn't provide evidence.
Here's something:
http://www.nejm.org/doi/full/10.1056/nejmoa0804748
"Reduced-calorie diets result in clinically meaningful weight loss regardless of which macronutrients they emphasize. (ClinicalTrials.gov number, NCT00072995.)"
Of course, there are various times when macros do matter.
The bigger your calorie deficit, the more it's going to seem that the macros matter.
When you're cutting:
http://europepmc.org/abstract/MED/19927027/reload=0;jsessionid=T7ZFb936s9Kcq68ATjtc.26
"CONCLUSIONS: These results indicate that approximately 2.3 g x kg(-1) or approximately 35% protein was significantly superior to approximately 1.0 g x kg(-1) or approximately 15% energy protein for maintenance of lean body mass in young healthy athletes during short-term hypoenergetic weight loss. "
When you're an endurance athlete:
http://jn.nutrition.org/content/141/5/890.short
"In conclusion, this systematic review indicates that ingestion of CHO consistent with current recommendations at a rate of 30–80 g/h (typically from CHO-electrolyte beverages at concentrations of 6–8%) during endurance exercise of at least 1 h improves TT, TTE, submax+TT, and submax+TTE performance."
---
Anyway. For weight maintenance, macros don't seem to matter much.
If you believe what you are saying. For maintenance. Switch to a diet of Reeses Peanut Butter Cups only.
Stay at your calorie goal, and then let us know how your training goes and how much muscle mass you wont lose.
IN for the Reeses Peanut Butter Cup diet. Can I haz them in ice cream too?0
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