IF + IIFYM

chrisdavey
chrisdavey Posts: 9,834 Member
in Health and Weight Loss
http://www.soheeleefitness.com/2012/02/06/flexible-dieting-101/

Great read here.

This is personally what I do as it works for me :smile:
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Replies

  • mamitosami
    mamitosami Posts: 531 Member
    Bumping... This is a great read, thank you! I hope to be able to loosen my grip on my 'diet' soon too. IF is helping.
  • JennieAL
    JennieAL Posts: 1,726 Member
    bump
  • Dayna154
    Dayna154 Posts: 910 Member
    bump
  • nutandbutter
    nutandbutter Posts: 447
    Aware
  • Rae6503
    Rae6503 Posts: 6,294 Member
    So I already to the IIFYM thing. I'm contemplating IF for my upcoming cut. I'm concerned about the fasted training stuff (and well coffee w/ stuff in it). I lift in the mornings.

    Do you take BCAA's before you lift when fasted? Are they expensive?
  • lisaisso
    lisaisso Posts: 337 Member
    thanks for the link!
  • chrisdavey
    chrisdavey Posts: 9,834 Member
    So I already to the IIFYM thing. I'm contemplating IF for my upcoming cut. I'm concerned about the fasted training stuff (and well coffee w/ stuff in it). I lift in the mornings.

    Do you take BCAA's before you lift when fasted? Are they expensive?

    I very rarely have to train in the morning but when I do I do take 10g BCAA's before training if I'm not going to be eating for a few hours after.

    In saying that, studies have found that if adequate protein intake is consumed daily then BCAA's have negligible if any benefits at all.

    I still take them just because I already have them in the cupboard though :tongue: Mine weren't expensive from memory. About $60AU for a kg which last bloody ages.

    Martin Berkhan has said that you can add tspn skim milk to coffees if you wish. They say an upper limit of 50cals during the fasting stage is ok but obviously better to be closer to 0.

    http://examine.com/leangains-faq/
  • adamsilva
    adamsilva Posts: 261 Member
    great article chriso i feel abit more relaxed about my IFing now.. cheers.
  • Collinsky
    Collinsky Posts: 593 Member
    Awesome, thanks - I don't think IF is quite right for me but I'm all for IIFYM! (Still working on my macros - but at least now I know where they need to be!) Very helpful article.

    I'm intrigued with IF now, though, so I'm going to read up on it a bit.
  • Acg67
    Acg67 Posts: 12,142 Member
    I'm sorry but if you don't eat clean, you won't drop the fat. And everyone knows if you start skipping breakfast you will lower your metabolism


















    images?q=tbn:ANd9GcQR6Nu5d0eVvjhpAE6LcUp85FRVL-Drp2M14Gu5rPA-23Rat43L2w&t=1
  • Sidesteal
    Sidesteal Posts: 5,510 Member
    I'm sorry but if you don't eat clean, you won't drop the fat. And everyone knows if you start skipping breakfast you will lower your metabolism

    Clearly you are a pawn for Scott Herman Fitness™
  • Sublog
    Sublog Posts: 1,296 Member
    Works for me as well. Been doing both EXCLUSIVELY for the past 10 straight months. Dropped 20% body fat in that time frame.
  • monty_williams
    monty_williams Posts: 76
    I've been doing 16/8 Lean Gains for a year, tomorrow is my 1 year anniversary, and I've lost 73+ lbs, dropped 20% BF, and increased LBM and strength. Key compound lifts have increased 50%+/100lbs +. I'm recomping right now to get to 10% BF from around 14% now, but for me IF is a lifestyle that fits me - I've never been a breakfast eater, and I prefer 2 big meals rather than 5-6 snacks throughout the day. I love having a 1000 calorie dinner feast and a nice snack before bed. I generally only eat lean meats, poultry and fish, along with fresh vegetables, and other whole foods. I very rarely eat any processed food, except for whey protein isolate or micellar casein.

    I follow the IIFYM train of thought too, but I try to meet or exceed protein and fiber goals, while just try to meet carbs and fat. If I go over on protein and slightly less on carbs and fat, that's okay with me as long as I don't exceed calories - which I very rarely do.
  • chrisdavey
    chrisdavey Posts: 9,834 Member
    I believe ACG was joking yes :smile:
  • JennieAL
    JennieAL Posts: 1,726 Member
    Works for me as well. Been doing both EXCLUSIVELY for the past 10 straight months. Dropped 20% body fat in that time frame.

    Wow!! Nice. I'm seriously considering this... have been for a while. I've done a little of both, but not really in earnest.
  • Collinsky
    Collinsky Posts: 593 Member
    I'm sorry but if you don't eat clean, you won't drop the fat. And everyone knows if you start skipping breakfast you will lower your metabolism

    Don't worry, I ate two breakfasts this morning just in case.
  • chrisdavey
    chrisdavey Posts: 9,834 Member
    I'm sorry but if you don't eat clean, you won't drop the fat. And everyone knows if you start skipping breakfast you will lower your metabolism

    Don't worry, I ate two breakfasts this morning just in case.

    He was joking :wink:
  • Collinsky
    Collinsky Posts: 593 Member
    I'm sorry but if you don't eat clean, you won't drop the fat. And everyone knows if you start skipping breakfast you will lower your metabolism

    Don't worry, I ate two breakfasts this morning just in case.

    He was joking :wink:

    As was I. :bigsmile:
  • HonkyTonks
    HonkyTonks Posts: 1,193 Member
    Thank you good article
  • chrisdavey
    chrisdavey Posts: 9,834 Member
    I'm sorry but if you don't eat clean, you won't drop the fat. And everyone knows if you start skipping breakfast you will lower your metabolism

    Don't worry, I ate two breakfasts this morning just in case.

    He was joking :wink:

    As was I. :bigsmile:

    Very good :) You never know around here :laugh:
  • JennieAL
    JennieAL Posts: 1,726 Member
    http://www.soheeleefitness.com/2012/02/06/flexible-dieting-101/

    Great read here.

    This is personally what I do as it works for me :smile:

    I clicked on the IIFYM link from that page and came up with this:

    1800 maintenance calories needed using the Katch-McArdle method, and 27% body fat that I've come up with using a caliper.
    1440 with a 20% deficit to finish up with the weight loss (I may be finished as it seems I've stalled for the past 2 months).

    140g for Protein (560 kcals)
    58g for Fat (522 kcals)

    Leaving 318 or so kcals for eating whatever I want after I fulfill the protein & fat kcals first.

    So... I'm having trouble actually going from those numbers, to looking at my food diary... and then knowing how to figure up that last 318 kcals...

    Is there some forumula I can use to figure out say... if I eat 2 brownies, how they fit into those 318 kcals?? Or am I missing something?
  • Acg67
    Acg67 Posts: 12,142 Member
    http://www.soheeleefitness.com/2012/02/06/flexible-dieting-101/

    Great read here.

    This is personally what I do as it works for me :smile:

    I clicked on the IIFYM link from that page and came up with this:

    1800 maintenance calories needed using the Katch-McArdle method, and 27% body fat that I've come up with using a caliper.
    1440 with a 20% deficit to finish up with the weight loss (I may be finished as it seems I've stalled for the past 2 months).

    140g for Protein (560 kcals)
    58g for Fat (522 kcals)

    Leaving 318 or so kcals for eating whatever I want after I fulfill the protein & fat kcals first.

    So... I'm having trouble actually going from those numbers, to looking at my food diary... and then knowing how to figure up that last 318 kcals...

    Is there some forumula I can use to figure out say... if I eat 2 brownies, how they fit into those 318 kcals?? Or am I missing something?

    Instead of cals, look at your macros. So by the end of the day you want to have at least 140g of pro and 58g of fat and then it doesn't matter what else you eat as long as you fit it into your cals. You should prob focus on nutrient dense foods, but no reason you can't fit in treats. Also you can be under fats one day and be higher in carbs and then the next day be higher in fats and lower in carbs.

    Did you multiply your BMR with an activity factor and get 1800 or that is your BMR by Katch McArdle?
  • chrisdavey
    chrisdavey Posts: 9,834 Member
    For females with that sort of cal target, I'd probably lower the protein & fats a little.

    Maybe:
    Pro 120g (480cals)
    Fat 50g (450cals)

    remaineder: 510cals (therefore up to 128g carbs)

    Gives a bit more freedom IMO.

    But that remainder "could" be pro & fat if you wanted.
  • JennieAL
    JennieAL Posts: 1,726 Member
    http://www.soheeleefitness.com/2012/02/06/flexible-dieting-101/

    Great read here.

    This is personally what I do as it works for me :smile:

    I clicked on the IIFYM link from that page and came up with this:

    1800 maintenance calories needed using the Katch-McArdle method, and 27% body fat that I've come up with using a caliper.
    1440 with a 20% deficit to finish up with the weight loss (I may be finished as it seems I've stalled for the past 2 months).

    140g for Protein (560 kcals)
    58g for Fat (522 kcals)

    Leaving 318 or so kcals for eating whatever I want after I fulfill the protein & fat kcals first.

    So... I'm having trouble actually going from those numbers, to looking at my food diary... and then knowing how to figure up that last 318 kcals...

    Is there some forumula I can use to figure out say... if I eat 2 brownies, how they fit into those 318 kcals?? Or am I missing something?

    Instead of cals, look at your macros. So by the end of the day you want to have at least 140g of pro and 58g of fat and then it doesn't matter what else you eat as long as you fit it into your cals. <---OH!! I get it now. LOL. I was making it more complicated.

    Did you multiply your BMR with an activity factor and get 1800 or that is your BMR by Katch McArdle? Yeah, I used 1.6 cause I'm working out usually 5-6 days a week. The BMR was 1280. Oops... ok, guess I miscalculated something. 1280 x the activity factor puts me at 1920 or 2048 for maintenance.
  • JennieAL
    JennieAL Posts: 1,726 Member
    http://www.soheeleefitness.com/2012/02/06/flexible-dieting-101/

    Great read here.

    This is personally what I do as it works for me :smile:

    I clicked on the IIFYM link from that page and came up with this:

    1800 maintenance calories needed using the Katch-McArdle method, and 27% body fat that I've come up with using a caliper.
    1440 with a 20% deficit to finish up with the weight loss (I may be finished as it seems I've stalled for the past 2 months).

    140g for Protein (560 kcals)
    58g for Fat (522 kcals)

    Leaving 318 or so kcals for eating whatever I want after I fulfill the protein & fat kcals first.

    So... I'm having trouble actually going from those numbers, to looking at my food diary... and then knowing how to figure up that last 318 kcals...

    Is there some forumula I can use to figure out say... if I eat 2 brownies, how they fit into those 318 kcals?? Or am I missing something?

    Instead of cals, look at your macros. So by the end of the day you want to have at least 140g of pro and 58g of fat and then it doesn't matter what else you eat as long as you fit it into your cals. <---OH!! I get it now. LOL. I was making it more complicated.

    Did you multiply your BMR with an activity factor and get 1800 or that is your BMR by Katch McArdle? Yeah, I used 1.6 cause I'm working out usually 5-6 days a week. The BMR was 1280. Oops... ok, guess I miscalculated something. 1280 x the activity factor puts me at 1920 or 2048 for maintenance.

    I'm wondering if 1400 as a 20% deficit on MFP is too low now. Even though MFP adds back the exercise calories... this just drives me crazy that I don't ever know if I'm really eating the right amount of calories :(

    Honestly, the days I'm happiest are when I eat when I'm hungry after workouts and just don't pay much attention to the #'s... then later I get worried that my #'s are off and that I may not be eating enough.
  • live4turns
    live4turns Posts: 314 Member
    great article, thanks for the post. I especially liked the "Just Relax" section...everything he writes is so true and should be read by everyone on MFP.
  • chrisdavey
    chrisdavey Posts: 9,834 Member
    JennieAL: there is no "correct" number. Remember we're estimating here. You can use the BMR tools to get an estimate & then you are estimating activity level to get your TDEE.

    All you have to do is stick to a cal target, hit the minimum macros for a few weeks & then analyse the progress.

    Have you lost weight/inches? If yes, then you were eating at a deficit.

    If no, then you are close to maintenance & need to drop the intake or increase energy expenditure to create that deficit.

    Rinse & repeat as goals change :smile:
  • JennieAL
    JennieAL Posts: 1,726 Member
    JennieAL: there is no "correct" number. Remember we're estimating here. You can use the BMR tools to get an estimate & then you are estimating activity level to get your TDEE.

    All you have to do is stick to a cal target, hit the minimum macros for a few weeks & then analyse the progress.

    Have you lost weight/inches? If yes, then you were eating at a deficit.

    If no, then you are close to maintenance & need to drop the intake or increase energy expenditure to create that deficit.

    Rinse & repeat as goals change :smile:

    Ok, thanks for the reminder :)

    I've been at the same weight now for about 2 months, so I guess it's time to drop the intake. I've just started strength training so I'm not really using heavy weights yet like I should be pretty soon... so when I adjust and get the correct weight I'm thinking I'll be getting the most out of my workouts and that will probably boost my energy expenditure some.
  • chrisdavey
    chrisdavey Posts: 9,834 Member
    Also remember that if you are close to you're goal weight then it's better to focus on BF%/measurements. (especially because of strength training)
  • Collinsky
    Collinsky Posts: 593 Member
    I'm sorry but if you don't eat clean, you won't drop the fat. And everyone knows if you start skipping breakfast you will lower your metabolism

    Don't worry, I ate two breakfasts this morning just in case.

    He was joking :wink:

    As was I. :bigsmile:

    Very good :) You never know around here :laugh:

    Ain't that the truth????

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