Any IIFYM users?

madmaddox719
madmaddox719 Posts: 84 Member
edited November 19 in Food and Nutrition
looking to start an IIFYM diet to gain muscle, not sure what my macros should be though. Been lifting for 5 months ready to get serious with routine and diet. 5ft and 114lbs female, any help appreciated

Replies

  • ndj1979
    ndj1979 Posts: 29,136 Member
    if you want to gain muscle you need to be in a calorie surplus, and lift heavy.

    typical setting is .8 grams of protein per pound of body weight, or per pound of lean mass (seen it recommended both ways); .45 grams of fat per pound of body weight, and fill in the rest with carbs, especially if you are bulking.
  • madmaddox719
    madmaddox719 Posts: 84 Member
    92g protein
    ndj1979 wrote: »
    if you want to gain muscle you need to be in a calorie surplus, and lift heavy.

    typical setting is .8 grams of protein per pound of body weight, or per pound of lean mass (seen it recommended both ways); .45 grams of fat per pound of body weight, and fill in the rest with carbs, especially if you are bulking.

    92g protein
    51g fat
    What would my carbs be then? Sorry I'm a little confused and MFP doesn't seem right either
  • ndj1979
    ndj1979 Posts: 29,136 Member
    madmaddox719 wrote: »
    92g protein
    ndj1979 wrote: »
    if you want to gain muscle you need to be in a calorie surplus, and lift heavy.

    typical setting is .8 grams of protein per pound of body weight, or per pound of lean mass (seen it recommended both ways); .45 grams of fat per pound of body weight, and fill in the rest with carbs, especially if you are bulking.

    92g protein
    51g fat
    What would my carbs be then? Sorry I'm a little confused and MFP doesn't seem right either

    your carbs would be the rest of your calories for the day …

    what is your calorie target?
  • madmaddox719
    madmaddox719 Posts: 84 Member
    1520 for maintenance, planning on slowly increasing it in about 2 months to start a bulk
  • madmaddox719
    madmaddox719 Posts: 84 Member
    ndj1979 wrote: »
    madmaddox719 wrote: »
    92g protein
    ndj1979 wrote: »
    if you want to gain muscle you need to be in a calorie surplus, and lift heavy.

    typical setting is .8 grams of protein per pound of body weight, or per pound of lean mass (seen it recommended both ways); .45 grams of fat per pound of body weight, and fill in the rest with carbs, especially if you are bulking.

    92g protein
    51g fat
    What would my carbs be then? Sorry I'm a little confused and MFP doesn't seem right either

    your carbs would be the rest of your calories for the day …

    what is your calorie target?

    1520 for maintenance, planning on slowly increasing it in about 2 months to start a bulk
  • ndj1979
    ndj1979 Posts: 29,136 Member
    madmaddox719 wrote: »
    ndj1979 wrote: »
    madmaddox719 wrote: »
    92g protein
    ndj1979 wrote: »
    if you want to gain muscle you need to be in a calorie surplus, and lift heavy.

    typical setting is .8 grams of protein per pound of body weight, or per pound of lean mass (seen it recommended both ways); .45 grams of fat per pound of body weight, and fill in the rest with carbs, especially if you are bulking.

    92g protein
    51g fat
    What would my carbs be then? Sorry I'm a little confused and MFP doesn't seem right either

    your carbs would be the rest of your calories for the day …

    what is your calorie target?

    1520 for maintenance, planning on slowly increasing it in about 2 months to start a bulk

    ok..

    so 1 gram protein = four cals
    1 gram carbs = four cals
    1 gram of fat = 9 calories

    so your carbs would be 198 grams… which would fill in your 1520 calories.

    HOwever - with IIFYM you can play with the numbers and fill in more protein and fats and a little less carbs if you want to; however, carbs are king on a bulk ..

    this assumes I have done my math right :)
  • madmaddox719
    madmaddox719 Posts: 84 Member
    ndj1979 wrote: »
    madmaddox719 wrote: »
    ndj1979 wrote: »
    madmaddox719 wrote: »
    92g protein
    ndj1979 wrote: »
    if you want to gain muscle you need to be in a calorie surplus, and lift heavy.

    typical setting is .8 grams of protein per pound of body weight, or per pound of lean mass (seen it recommended both ways); .45 grams of fat per pound of body weight, and fill in the rest with carbs, especially if you are bulking.

    92g protein
    51g fat
    What would my carbs be then? Sorry I'm a little confused and MFP doesn't seem right either

    your carbs would be the rest of your calories for the day …

    what is your calorie target?

    1520 for maintenance, planning on slowly increasing it in about 2 months to start a bulk

    ok..

    so 1 gram protein = four cals
    1 gram carbs = four cals
    1 gram of fat = 9 calories

    so your carbs would be 198 grams… which would fill in your 1520 calories.

    HOwever - with IIFYM you can play with the numbers and fill in more protein and fats and a little less carbs if you want to; however, carbs are king on a bulk ..

    this assumes I have done my math right :)

    This sounds do-able! Whenever I tried to work it out myself I always came out with something that seems to large to be able to manage. Thanks for this!
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