IIFYM
Rose_recovers
Posts: 4
Hi,
Let's hop right in: I really want to start iifym but first of all, I need some more information
So:
I am 18 years old, 165,5 cm , 54kg and my goal is to lose body fat!
I do swimming 3 times a week for 1.5 hours, do walking uphill on the treadmill for 60 mins 3 times a week,
HIIT 3 times a week for roughly 20-30 minutes and strength for 3-4 times a week.
I know my weight is healthy but I feel really uncomfortable with my belly pooch and my legs.
Can anybody calculate my macros/calories for me please?
Does anybody of you had great success with iifym?
I really want to lose the weight as quickly as possible without torturing my body if that's possible
Thanks,
Rose
Let's hop right in: I really want to start iifym but first of all, I need some more information
So:
I am 18 years old, 165,5 cm , 54kg and my goal is to lose body fat!
I do swimming 3 times a week for 1.5 hours, do walking uphill on the treadmill for 60 mins 3 times a week,
HIIT 3 times a week for roughly 20-30 minutes and strength for 3-4 times a week.
I know my weight is healthy but I feel really uncomfortable with my belly pooch and my legs.
Can anybody calculate my macros/calories for me please?
Does anybody of you had great success with iifym?
I really want to lose the weight as quickly as possible without torturing my body if that's possible
Thanks,
Rose
0
Replies
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Less cardio more strength training.0
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Yes I would agree less cardio or no cardio..Ive lost 20kg without doing a minute of cardio, I just lift weights everyday with a good diet. Gained at least 8kg of muscle also.. Good luck0
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Less cardio more strength training.
Agree with this.
I used http://scoobysworkshop.com/calorie-calculator/ to calculate your stats.
Im not 100% sure if exercise is correct, this calculator allows you to work it out with hours spent.
Basal Metabolic Rate 1386 (if you were in a coma this is how many calories you would need)
TDEE (daily calories including 5 hours of exercise per week) 2149 calories
-20% reduction (not sure how much you still want to lose) 1719 daily cals.
Check out the site, its really easy to work it out yourself0 -
Hi,
Let's hop right in: I really want to start iifym but first of all, I need some more information
So:
I am 18 years old, 165,5 cm , 54kg and my goal is to lose body fat!
I do swimming 3 times a week for 1.5 hours, do walking uphill on the treadmill for 60 mins 3 times a week,
HIIT 3 times a week for roughly 20-30 minutes and strength for 3-4 times a week.
I know my weight is healthy but I feel really uncomfortable with my belly pooch and my legs.
Can anybody calculate my macros/calories for me please?
Does anybody of you had great success with iifym?
I really want to lose the weight as quickly as possible without torturing my body if that's possible
Thanks,
Rose
I would also encourage adding in strength training.....but it is up to you.
But if u stick to cardio and lose the weight, you will look like u do now.....
Only smaller.
But based on your stats....5'4" and ~120 pounds.....
My guess is you want to look different....more defined/lean.
If that is the case, then you will HAVE to do strength training.
Regarding your macros and stuff.....
I like this site:
http://iifym.com/iifym-calculator/
General rule of thumb for macros.
Fat minimum == 0.4 gr / pound of body weight
Protein == 0.6 gr - 0.8 gr / pound of body weight (if you do take up strength training, then I would go 0.8gr - 1.0 gr)
Carbs can be whatever you like to make up the remainder of your calories.
But your TDEE is ~1900 calories
If you are trying to lose weight, then you will want to be ~1500 - ~1535 calories daily
Calculating your macros will be
For protein at 0.8 gr == 96 gr == 384 calories
Fat at 0.4 gr == 48 gr == 432 calories
Carbs == 179 gr == 716 calories
That puts u at 1532 calories.....u can cut out some of the carbs (so 170 gr) to get down ~1500
Good luck0 -
and BTW, my diet is pretty much based on IIFYM....
So you can decide if I have had success or not.0 -
Haha well yeah seems like it works for you
Can you tell me how fast I'll see results? Like until x-mas can I be "leaned out" a bit? And how long should the strength training sessions be? Like an hour or less or what would you recommend?0 -
Haha well yeah seems like it works for you
Can you tell me how fast I'll see results? Like until x-mas can I be "leaned out" a bit? And how long should the strength training sessions be? Like an hour or less or what would you recommend?
If you are new to weight lifting....
I would suggest StrongLifts 5x5, or starting strength...
One I hear suggested by women, but have not looked up is New Rules for Lifting for Women NROLW
So do that, make sure you are using compound exercises (squat, dead lifts, bench press, chin/pull ups, dips, shoulder press)
As far as results.....seeing at where you are at now...
If you are dedicated, disciplined, and on point.....I think in 3 - 4 months you will be pleased with your results.
By Christmas you will be the $#!%......
Lifting sessions, like doing SL 5x5.....you are looking at about 45min - 1 hour.
But as they say, a journey of a thousand steps, begins with the first one.0 -
Thank you a thousend times! I'll do my best. I'm really determined to reach my goals!0
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Thank you a thousend times! I'll do my best. I'm really determined to reach my goals!
Good luck, wish you all the best.
Just start, stay on track, and be patient.
Results will come.....but it takes time.
Have faith in the system.0 -
Hi,
Let's hop right in: I really want to start iifym but first of all, I need some more information
So:
I am 18 years old, 165,5 cm , 54kg and my goal is to lose body fat!
I do swimming 3 times a week for 1.5 hours, do walking uphill on the treadmill for 60 mins 3 times a week,
HIIT 3 times a week for roughly 20-30 minutes and strength for 3-4 times a week.
I know my weight is healthy but I feel really uncomfortable with my belly pooch and my legs.
Can anybody calculate my macros/calories for me please?
Does anybody of you had great success with iifym?
I really want to lose the weight as quickly as possible without torturing my body if that's possible
Thanks,
Rose
I would also encourage adding in strength training.....but it is up to you.
But if u stick to cardio and lose the weight, you will look like u do now.....
Only smaller.
But based on your stats....5'4" and ~120 pounds.....
My guess is you want to look different....more defined/lean.
If that is the case, then you will HAVE to do strength training.
Regarding your macros and stuff.....
I like this site:
http://iifym.com/iifym-calculator/
General rule of thumb for macros.
Fat minimum == 0.4 gr / pound of body weight
Protein == 0.6 gr - 0.8 gr / pound of body weight (if you do take up strength training, then I would go 0.8gr - 1.0 gr)
Carbs can be whatever you like to make up the remainder of your calories.
But your TDEE is ~1900 calories
If you are trying to lose weight, then you will want to be ~1500 - ~1535 calories daily
Calculating your macros will be
For protein at 0.8 gr == 96 gr == 384 calories
Fat at 0.4 gr == 48 gr == 432 calories
Carbs == 179 gr == 716 calories
That puts u at 1532 calories.....u can cut out some of the carbs (so 170 gr) to get down ~1500
Good luck
If not wanting to lose weight and just build muscle one would put calories at maintenance, correct?0 -
Hi,
Let's hop right in: I really want to start iifym but first of all, I need some more information
So:
I am 18 years old, 165,5 cm , 54kg and my goal is to lose body fat!
I do swimming 3 times a week for 1.5 hours, do walking uphill on the treadmill for 60 mins 3 times a week,
HIIT 3 times a week for roughly 20-30 minutes and strength for 3-4 times a week.
I know my weight is healthy but I feel really uncomfortable with my belly pooch and my legs.
Can anybody calculate my macros/calories for me please?
Does anybody of you had great success with iifym?
I really want to lose the weight as quickly as possible without torturing my body if that's possible
Thanks,
Rose
I would also encourage adding in strength training.....but it is up to you.
But if u stick to cardio and lose the weight, you will look like u do now.....
Only smaller.
But based on your stats....5'4" and ~120 pounds.....
My guess is you want to look different....more defined/lean.
If that is the case, then you will HAVE to do strength training.
Regarding your macros and stuff.....
I like this site:
http://iifym.com/iifym-calculator/
General rule of thumb for macros.
Fat minimum == 0.4 gr / pound of body weight
Protein == 0.6 gr - 0.8 gr / pound of body weight (if you do take up strength training, then I would go 0.8gr - 1.0 gr)
Carbs can be whatever you like to make up the remainder of your calories.
But your TDEE is ~1900 calories
If you are trying to lose weight, then you will want to be ~1500 - ~1535 calories daily
Calculating your macros will be
For protein at 0.8 gr == 96 gr == 384 calories
Fat at 0.4 gr == 48 gr == 432 calories
Carbs == 179 gr == 716 calories
That puts u at 1532 calories.....u can cut out some of the carbs (so 170 gr) to get down ~1500
Good luck
If not wanting to lose weight and just build muscle one would put calories at maintenance, correct?
True...she could go for a recomp.
That is highly do-able.
But not really certain as to what her end goal is....
So giving my recommendation based on the desire to lose weight.0 -
is it hard to eat like iifym??? also i exercise about 4 to 5 times a week 2 days cardio 2 to 3 days doing stronglifts 5x5...if i eat like this and exercise like I am...will I see results?0
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is it hard to eat like iifym??? also i exercise about 4 to 5 times a week 2 days cardio 2 to 3 days doing stronglifts 5x5...if i eat like this and exercise like I am...will I see results?
Nope.
Easy as pie.
Eat whatever u want as long as it fits into your caloric and macro goals.
I recommend people whole foods, veggies, fruits things of that nature primarily......but u can eat what u like.
And yes, if your numbers are right for your goals, then yes you will see results
Be patient and give it time.
And you are doing SL 5x5 how you are supposed to be.0 -
what i try and eat is chicken turkey..pork tenderloin...brown rice...veggies (frozen 90%) of time ...fruits...nuts..cottage cheese. Now on my rest days do i still eat that amount or do I decrease my stats. Because 1601 calories seems like a lot to me lol0
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what i try and eat is chicken turkey..pork tenderloin...brown rice...veggies (frozen 90%) of time ...fruits...nuts..cottage cheese. Now on my rest days do i still eat that amount or do I decrease my stats. Because 1601 calories seems like a lot to me lol
If you are basing your numbers on TDEE, then yes.0 -
So my goal atm is to lose body fat and afterwards I want to start a bulk (even if I am really afraid of doing that) and shred again afterwards. Gaining muscle mass and then leaning out if you know what I mean0
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