IIFYM - If It Fits Your Macros
joejccva71
Posts: 2,985 Member
IIFYM - If It Fits Your Macros
I had originally blogged this but I figured I would share it to people not on my friend's list so people can reap the benefits of this method. Below I will give a brief explanation of what IIFYM is and what it means.
There is a rumor going around the bodybuilding and fitness world that the "IIFYM crew" are making this into a t-shirt called (in big bold letters):
IIFYM
if it fits your macros - THEN EAT THAT SH*%!
Anyways moving on to explain what exacly this really means.
IIFYM isn't some special diet, it's just a matter of making things easier. It's a matter of letting you fulfill your goals by eating like a normal human being instead of a robot. IIFYM doesn't mean you can stuff your face however much you want with whatever junk food you can shovel down your throat.
IIFYM means that you still eat your normal foods to hit your calorie intake like usual, and to acquire your MINIMUM proteins and fats macros to achieve your goals, but you use the REMAINING amount of calories to eat whatever you want. I will put this into simpler terms and create an example for those that are looking like I just asked them to learn a foreign language in a half an hour.
Example:
200lb man at 20% bodyfat wants to lose weight
TDEE: 3000 calories
Cutting at 1lb per week: 2500 calories
Macro and Micronutrient requirements fulfilled with: 2000 calories
This man has 500 calories left to fill with foods he chooses. These foods should contribute to optimal performance and recovery based on the individual's needs, PREFERENCE, and personal response.
Based on the example above, as long as you hit your minimums of proteins and fats with that 2000 calorie requirement, you can eat or drink 500 calories of "whatever the hell you want" after that. Whether it be a few glasses of wine, a brownie, a cup of ice cream, a hot dog, a few slices of pizza.
IT DOES NOT MATTER. This will STILL yield you 2500 calories a day, which will STILL be eating at a deficit in which you will STILL lose weight. And yes you will STILL be healthy and have your macro AND your micronutrient balance in check.
If you have any questions about this, feel free to let me know.
Talk to everyone soon.
I had originally blogged this but I figured I would share it to people not on my friend's list so people can reap the benefits of this method. Below I will give a brief explanation of what IIFYM is and what it means.
There is a rumor going around the bodybuilding and fitness world that the "IIFYM crew" are making this into a t-shirt called (in big bold letters):
IIFYM
if it fits your macros - THEN EAT THAT SH*%!
Anyways moving on to explain what exacly this really means.
IIFYM isn't some special diet, it's just a matter of making things easier. It's a matter of letting you fulfill your goals by eating like a normal human being instead of a robot. IIFYM doesn't mean you can stuff your face however much you want with whatever junk food you can shovel down your throat.
IIFYM means that you still eat your normal foods to hit your calorie intake like usual, and to acquire your MINIMUM proteins and fats macros to achieve your goals, but you use the REMAINING amount of calories to eat whatever you want. I will put this into simpler terms and create an example for those that are looking like I just asked them to learn a foreign language in a half an hour.
Example:
200lb man at 20% bodyfat wants to lose weight
TDEE: 3000 calories
Cutting at 1lb per week: 2500 calories
Macro and Micronutrient requirements fulfilled with: 2000 calories
This man has 500 calories left to fill with foods he chooses. These foods should contribute to optimal performance and recovery based on the individual's needs, PREFERENCE, and personal response.
Based on the example above, as long as you hit your minimums of proteins and fats with that 2000 calorie requirement, you can eat or drink 500 calories of "whatever the hell you want" after that. Whether it be a few glasses of wine, a brownie, a cup of ice cream, a hot dog, a few slices of pizza.
IT DOES NOT MATTER. This will STILL yield you 2500 calories a day, which will STILL be eating at a deficit in which you will STILL lose weight. And yes you will STILL be healthy and have your macro AND your micronutrient balance in check.
If you have any questions about this, feel free to let me know.
Talk to everyone soon.
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Replies
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what is this? ice cream won't make me fat? ;P0
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Hehehe.0
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::crickets::0
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I picture people reading this with a big "WTF?!" cloud above their heads.0
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i just picked up 6 more pints of BnJ to go in my freezer0
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i just picked up 6 more pints of BnJ to go in my freezer
Chunky Monkey BnJ is full of win.0 -
i did get a pint of that, i already have 12 pints or so in my freezer but hard to pass up a 2/$5 sale0
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Your post makes the assumption that I have been able to figure out my macro and micronutriet requirements. Big assumption. Once I get there, I'll keep the rest in mind. And then I'll pick up some Cherry Garcia.0
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We need you back more often Joe
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Your post makes the assumption that I have been able to figure out my macro and micronutriet requirements. Big assumption. Once I get there, I'll keep the rest in mind. And then I'll pick up some Cherry Garcia.
Thats the problem with the mods not being able to sticky threads. I have posted countless guides on figuring out TDEE, Calorie Intake, and Macronutrient intake but they die a slow death. I'd be happy to help you figure out your macros, etc., if you want.0 -
We need you back more often Joe
I'm back and better than ever!0 -
We need you back more often Joe
I'm back and better than ever!
Not afraid of being banned anymore? XD0 -
For weight loss that is a workable plan. Whether it's a good plan for "fitness" (i.e. weight loss and health) would depend on what you eat. A shapely outside is very nice to have, but it will last a lot longer if the inside is also in good shape.0
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For weight loss that is a workable plan. Whether it's a good plan for "fitness" (i.e. weight loss and health) would depend on what you eat. A shapely outside is very nice to have, but it will last a lot longer if the inside is also in good shape.
No one is saying to tip back a bottle of McDonald's french fry oil.
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We need you back more often Joe
I'm back and better than ever!
Not afraid of being banned anymore? XD
It's MFP's loss if I get banned. 0 -
For weight loss that is a workable plan. Whether it's a good plan for "fitness" (i.e. weight loss and health) would depend on what you eat. A shapely outside is very nice to have, but it will last a lot longer if the inside is also in good shape.
well in terms of weight loss food choices don't make a ton of difference, total cals do. for health purposes, yes food choices make a difference0 -
For weight loss that is a workable plan. Whether it's a good plan for "fitness" (i.e. weight loss and health) would depend on what you eat. A shapely outside is very nice to have, but it will last a lot longer if the inside is also in good shape.
No one is saying to tip back a bottle of McDonald's french fry oil.
No. But it did say "EAT THAT SH*%! " I'm just suggesting that it would be better if you ate good food instead of SH*%, while still staying in your macros, of course. :flowerforyou:0 -
For weight loss that is a workable plan. Whether it's a good plan for "fitness" (i.e. weight loss and health) would depend on what you eat. A shapely outside is very nice to have, but it will last a lot longer if the inside is also in good shape.
well in terms of weight loss food choices don't make a ton of difference, total cals do. for health purposes, yes food choices make a difference
This! You should patent that buddy and put it in your signature0 -
I heart you for this post.
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For weight loss that is a workable plan. Whether it's a good plan for "fitness" (i.e. weight loss and health) would depend on what you eat. A shapely outside is very nice to have, but it will last a lot longer if the inside is also in good shape.
No one is saying to tip back a bottle of McDonald's french fry oil.
No. But it did say "EAT THAT SH*%! " I'm just suggesting that it would be better if you ate good food instead of SH*%, while still staying in your macros, of course. :flowerforyou:
Bcatt lol...i adore you. 0 -
But SH#T food tastes far better than good food..imo :drinker:0
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For weight loss that is a workable plan. Whether it's a good plan for "fitness" (i.e. weight loss and health) would depend on what you eat. A shapely outside is very nice to have, but it will last a lot longer if the inside is also in good shape.
No one is saying to tip back a bottle of McDonald's french fry oil.
No. But it did say "EAT THAT SH*%! " I'm just suggesting that it would be better if you ate good food instead of SH*%, while still staying in your macros, of course. :flowerforyou:
Please define "good food" please....body composition improvements improve health indicators way more than "good foods" without body composition changes. In short, imrprove body composition, improve body health indicators.
I know you know this..
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For weight loss that is a workable plan. Whether it's a good plan for "fitness" (i.e. weight loss and health) would depend on what you eat. A shapely outside is very nice to have, but it will last a lot longer if the inside is also in good shape.
No one is saying to tip back a bottle of McDonald's french fry oil.
No. But it did say "EAT THAT SH*%! " I'm just suggesting that it would be better if you ate good food instead of SH*%, while still staying in your macros, of course. :flowerforyou:
Please define "good food" please....body composition improvements improve health indicators way more than "good foods" without body composition changes. In short, imrprove body composition, improve body health indicators.
I know you know this..
Oh she does...she just loves to argue with me. 0 -
For weight loss that is a workable plan. Whether it's a good plan for "fitness" (i.e. weight loss and health) would depend on what you eat. A shapely outside is very nice to have, but it will last a lot longer if the inside is also in good shape.
No one is saying to tip back a bottle of McDonald's french fry oil.
No. But it did say "EAT THAT SH*%! " I'm just suggesting that it would be better if you ate good food instead of SH*%, while still staying in your macros, of course. :flowerforyou:
Please define "good food" please....body composition improvements improve health indicators way more than "good foods" without body composition changes. In short, imrprove body composition, improve body health indicators.
I know you know this..
Um, good food = food that contains nutritients, not too many bad carbs or fat. Just because body composition may be healthier, doesn't make junk food "good". You probably know that as well.0 -
Cool! I've been doing this already. Does that make me some kind of idiot savant?0
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No way. Imagine Whirled Peace is where it's at. And I must have one of those shirts. I track macros myself & manage to sneak White Castle &/or KFC into my menus at least once a week & still meet my targets. The rest of what I eat is relatively healthy so there's no harm in eating crap every so often. And only the yummiest crap ends up in my food journal. :laugh:Chunky Monkey BnJ is full of win.0 -
For weight loss that is a workable plan. Whether it's a good plan for "fitness" (i.e. weight loss and health) would depend on what you eat. A shapely outside is very nice to have, but it will last a lot longer if the inside is also in good shape.
No one is saying to tip back a bottle of McDonald's french fry oil.
No. But it did say "EAT THAT SH*%! " I'm just suggesting that it would be better if you ate good food instead of SH*%, while still staying in your macros, of course. :flowerforyou:
Please define "good food" please....body composition improvements improve health indicators way more than "good foods" without body composition changes. In short, imrprove body composition, improve body health indicators.
I know you know this..
Um, good food = food that contains nutritients, not too many bad carbs or fat. Just because body composition may be healthier, doesn't make junk food "good". You probably know that as well.
All foods contain nutrients Bcatt. Also please define what "bad carbs" are? Oh and what "bad fat" is?0 -
I picture people reading this with a big "WTF?!" cloud above their heads.
:huh: You can see me? :laugh:Your post makes the assumption that I have been able to figure out my macro and micronutriet requirements. Big assumption. Once I get there, I'll keep the rest in mind. And then I'll pick up some Cherry Garcia.
^ My thoughts exactly. I will be google searching like mad for the rest of my work day. Intersting theory though, and worth experimenting with.No one is saying to tip back a bottle of McDonald's french fry oil.
D*mn- never mind. Screw the IIFYM diet if I can't down a bottle of french fry oil every night!0 -
I picture people reading this with a big "WTF?!" cloud above their heads.
:huh: You can see me? :laugh:Your post makes the assumption that I have been able to figure out my macro and micronutriet requirements. Big assumption. Once I get there, I'll keep the rest in mind. And then I'll pick up some Cherry Garcia.
^ My thoughts exactly. I will be google searching like mad for the rest of my work day. Intersting theory though, and worth experimenting with.No one is saying to tip back a bottle of McDonald's french fry oil.
D*mn- never mind. Screw the IIFYM diet if I can't down a bottle of french fry oil every night!
LOL Awesome. 0 -
Can you link me to your blog?0
This discussion has been closed.
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