IIFYM
smcdevitt07
Posts: 22 Member
who here does IIFYM?
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Replies
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I do.0
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DeguelloTex wrote: »I do.
same here0 -
Technically, I do. But I have yet to have a single day where every micro has been met and I have a surplus of calories that require being filled with less nutrient-dense food.
There is never an issue with having to avoid nutrient-dense food because it would be extra credit. Every day, I have credit left to work on.0 -
IIFYM is basically life changing. I'm recently getting back into it. I just can't do 100% clean eating.0
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Just eat with balance, workout your macros and eat within the amounts! Aim for 80-90 % from clean foods!0
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Just starting after days of reading and calculation... and not sure I got it right.
I have my TDEE, minus the 20% for weight loss, and even my body fat % . So far so good.
The calculation of protein, fat and carb seems to be either too high or too low though (with different site giving you different result)
How did you calculate your macro?0 -
Just starting after days of reading and calculation... and not sure I got it right.
I have my TDEE, minus the 20% for weight loss, and even my body fat % . So far so good.
The calculation of protein, fat and carb seems to be either too high or too low though (with different site giving you different result)
How did you calculate your macro?
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I calculate mine from iifym.com0
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Everyone responds differently to different macros, so feel free to experiment. I would start with hitting between .6 and .8 grams of protein per pound of bodyweight, .45 grams of fat per pound of bodyweight, and fill the rest in with carbs. I personally treat protein and fat as minimums, and play around with going over those amounts and filling in other calories with carbs. Personally, I've found that I respond better to higher carbs on training days and higher fats on non-training days.0
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It'll help you get some lean gains0
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Thank @smcdevitt07
The result via iifym.com
Carb: 66.5g Protein 178,4g Fat 89.2g
I can do the low carb but the protein and fat? It seems too high.
that's like 6 chicken breast ( or equivalent) in one day 0 -
There are no specific macros (particularly not those at iifym.com) that you should pick. The macros are to a large degree personal preference and related to your particular goals and how you feel.
Good general advice is that IF your goal is to maintain muscle while exercising on a deficit that there are apparently benefits up to about .6-.8 grams of protein/lb of bodyweight (if not obese) or .8-1 g of protein/lb of lean body mass. I like to use .8 g of protein/lb of goal weight as a nice proxy for women--likely to overstate your needs some, but not by a lot.
.35-.45 g of fat / lb of bodyweight, again for someone not obese, is a nice ballpark estimate (with more fine if that works for you). (There are arguments or cautions about how much of this should be sat fat, of course.)
The rest, then, is discretionary--all carbs or add more to the other two if you like. For energy carbs and then fat tends to be best, but some find carbs increase hunger and fat and protein are more satiating.
Using this, I would get about 96 g protein, 50 gr fat, and the rest carbs, so on 1700 calories that would mean about 216 g carbs (or 50% carbs, 25% fat and protein). However, I find that I tend to feel more satisfied on 40% carbs and 30% fat and protein, so that's what I tend to do. Like I said, personal preference.0 -
I programmed MFP to calculate grams for my macros and it says I need over 200 grams of protein. That seems like a lot, no? I can even come close to hitting that number. Closest I've come is 142. Any ideas?0
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How did you get 200 grams--what percentage are you asking for and why? I can't imagine that's beneficial or necessary.0
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As a point of clarification, it is NEVER a requirement to choose a less nutrient-dense food under IIFYM. More likely, it ALLOWS you to choose one, so long as your nutrient needs have been met.0
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On different days are you under on different macros and over on others? If the rolling average on your micros is ~100% (possibly less depending on your metabolic demands), there isn't much concern. Your body doesn't throw out all your vitamin C, calcium, and iron overnight and start the morning at 0.Technically, I do. But I have yet to have a single day where every micro has been met and I have a surplus of calories that require being filled with less nutrient-dense food.
There is never an issue with having to avoid nutrient-dense food because it would be extra credit. Every day, I have credit left to work on.
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My numbers are 151c 113p 50f I honestly can't do low carb. I feel crazy when I do it haha especially since I lift 6 days a week.0
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On different days are you under on different macros and over on others? If the rolling average on your micros is ~100% (possibly less depending on your metabolic demands), there isn't much concern. Your body doesn't throw out all your vitamin C, calcium, and iron overnight and start the morning at 0.Technically, I do. But I have yet to have a single day where every micro has been met and I have a surplus of calories that require being filled with less nutrient-dense food.
There is never an issue with having to avoid nutrient-dense food because it would be extra credit. Every day, I have credit left to work on.
Additionally, given the imperfections in the data base, and the fact that potassium is not required to be listed on labels, knowing for certain from logging whether you've hit micros is really not something that's going to pan out.
I follow this philosophy:
I aim to hit my macros with my main meals comprised of nutrient-dense foods, and make sure I include plenty of protein, vegetables, and some fruit and fats. When I've sketched in the basics of my day, I see what's left and what targets I didn't hit. Sometimes that means adding more protein powder to my smoothie, sometimes that means eating ice cream.
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Me too. My current macro goals are 100c/49f/98p0
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I would die if my carbs were under 100 haha my goal is to keep increasing my carbs0
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I use USDA entries to track my foods, so I really do know how much K I'm taking in. And like most Americans, it wasn't enough. I do much better now.PeachyCarol wrote: »
On different days are you under on different macros and over on others? If the rolling average on your micros is ~100% (possibly less depending on your metabolic demands), there isn't much concern. Your body doesn't throw out all your vitamin C, calcium, and iron overnight and start the morning at 0.Technically, I do. But I have yet to have a single day where every micro has been met and I have a surplus of calories that require being filled with less nutrient-dense food.
There is never an issue with having to avoid nutrient-dense food because it would be extra credit. Every day, I have credit left to work on.
Additionally, given the imperfections in the data base, and the fact that potassium is not required to be listed on labels, knowing for certain from logging whether you've hit micros is really not something that's going to pan out.
I follow this philosophy:
I aim to hit my macros with my main meals comprised of nutrient-dense foods, and make sure I include plenty of protein, vegetables, and some fruit and fats. When I've sketched in the basics of my day, I see what's left and what targets I didn't hit. Sometimes that means adding more protein powder to my smoothie, sometimes that means eating ice cream.
USDA entries take some getting used to and they don't have every single thing in there, but are really helpful for those who want to know if they're routinely low on this or that.
I track all my micros and have a very good idea of what I eat. That's how I know where I need work!
...unfortunately, I never have that day where eating another veggie would just be "extra credit." I hope to get that balanced one day, though!
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Yes indeed, if I feel like grilling a bacon cheese I will do so, aswell if I'm feeling like reeses pb cups.0
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happysquidmuffin wrote: »
Haha I meant to write bacon cheeseburger, but yes food is food and there is no reason to be afraid of any one food unless it does not agree with you.0 -
I love when I eat pizza and wake up feeling leaner the next day haha0
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I feel like it's good some days... But you can get soooo much more food if you eat whole foods. 1 medium pizza is like 1500+ calories. I could eat so much more for 1500.0
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I do agree with you @WheelingGirls0
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I would if I could figure out how to get all that 'effin protein in a day...0
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@lemurcat12 it's supposed to be 40/30/30 (p, f, c). Daily is about 1800 cals. Hahahaha, something is wrong. I just aim for over 100 p each day.0
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