I also got bloodwork done as soon as I was done with the show to see where my health markers were standing. The results are shown below. Discussion. A macros diet is a style of eating where people track their carbohydrates, fat and protein—and aim to eat within a certain range each day. In this meal plan, we put. If It Fits Your Macros Explained! What You Really Need To Know About IIFYM! To break it down and start from the beginning, macronutrients are the three main food. IIFYM Total Beginners Guide To If It Fits Your Macros! Eat What You Love & Lose Weight? Over the last couple of years, a diet with the catchiest of acronyms has taken the natural bodybuilding world by storm. If It Fits Your Macros (IIFYM)What Is It? IIFYM simply means eating a diet that meets your macronutrient needs. To break it down and start from the beginning, macronutrients are the three main food groups – proteins, carbohydrates and fats. All posts; 5 Reasons Why Squats Are Stopping You from Getting BIG Arms; 21 Things That Successful Fitness Models and Bodybuilders Have In Common; 5 Cruel Ways Natural. IIFYM TDEE CALCULATOR. If we eat more calories than our body requires, we will gain weight. If we eat less calories than our body needs, we will lose weight.This is. Each macronutrient has its own role to play, and is needed in different quantities depending on your goals, metabolism, training history, and many other factors. IIFYM eating flies in the face of conventional dieting, and the notion that anyone who wants to get in shape has to eat a stringent diet, composed of a limited number of so- called “clean foods,” needs to eat at precise times throughout the day, must have certain types of food pre and post workout, and that any deviation from this strict structure is breaking the rules of dieting. The idea of IIFYM is simple – you eat whatever foods you like the fill your allotment of proteins, carbs and fats. Check Out Mike Samuels Latest Article For Us On . If you’re cutting, and have a macronutrient intake of 2. To get that much protein while restricting carbs and fat, you’re still going to have to rely on a lot of bodybuilding staples – lean meat, fish, dairy products, oats, potatoes and veggies, etc. Let us help you change your life! IIFYM or If It Fits Your Macros is also known as flexible dieting, and it is not so much a diet as a way of life! A FEW NOTES: I am including main menu type items for the most part. Obviously side items like apple slices and yogurt will have low calories and can easily be fit. You can easily design meals that meet your nutrition intake targets. Achieve your fitness goals by using the free IIFYM Calculator and an Excel spreadsheet for. It's a diet debate that never ends. Clean eating vs IIFYM. Strict vs flexible. It's time we figure out which dietary approach is better once and for all. Macronutrient Balance: Do’s and Don’ts. A final point to touch on about IIFYM is that it doesn’t address macronutrient balance throughout each meal. Sure, if you have room to fit the odd junk food snack into your day, by all means go for it, but don’t kid yourself you can spend all day eating whatever you please. Staunch proponents of IIFYM dieting are also serious about food quality. Dieters will set a minimum fiber intake (usually around 2. If you do get all your calories from junk, you’ll probably feel pretty damn lousy – definitely not what you want before a heavy squat session. What Is The Idea Then? The idea is that your diet is far, far more flexible from those you might have seen advertised in “Big Biceps Weekly” magazine. You needn’t worry about sticking to only quote- un- quote clean foods, eating every two hours, or forcing egg whites and spinach down your throat just because your diet plan says so. You still eat good, wholesome, nutrient- dense foods, but you have a lot more leeway in the process. Don’t fancy eating breakfast? Then don’t worry, just hit your macros by eating bigger meals the rest of the day. Going out for a meal at a burger joint? That’s fine – you’ll probably use up your whole day’s carb and fat allowance with the bun and fries, but you can compensate by relying on chicken, lean beef, protein shakes and non- starchy vegetables for the rest of the day. You might not want to do this every day of the week, but once in a while it’s no biggie. Hate the taste of brown rice, wholemeal bread and sweet potatoes? No problem – eat the white varieties and just add in extra vegetables, beans or a fiber supplement to make sure you’re getting in enough of the good stuff.“Clean Eating vs Macro Counting”Your classic clean eating diet would look something like this. In total, this comes to around 2. But boy, do those food choices suck? And what about the hassle of eating so frequently? Instead of following such a dull, regimented approach, you could go the IIFYM route. Remember, your macros should be the same, but you can vary the food choices as you please. This could be any day – say you’re eating out over lunch, and fancy grabbing something in Subway for the sake of convenience. Both will get the same results, but what sounds tastier? How Do I Work Out My Macros? There are loads of ways you can do this, but the easiest way is to use a BMR calculator (Which you can find HERE) then factor in your activity levels. After that, the rest is up to you. Generally, if you’re naturally leaner or looking to bulk up, get the majority of your remaining calories from carbs. If you tend to carry more fat, have a slow metabolism or want to lean down, then go for a slightly higher fat intake and lower the carbs. That’s about it – it doesn’t get much simpler. Great, And Then What? From here, it’s just a case of tracking what you eat using a calorie counting site or app. These are incredibly easy to use once you get to grips with them. Play around to find what foods you can use to meet your macronutrient needs. The macros aren’t set in stone either – weigh yourself once a week and take progress measurements and photos once a month to see how you’re progressing. Tweak the total calorie intake and your macronutrient ratios to find what gets you the best results, and enjoy the freedom that flexible dieting and IIFYM offer. AUTHOR: Mike Samuels is a personal trainer, writer and online coach based in Southampton, UK. Get in touch with him at www. Healthy. Living. Heavy.
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