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How to Start IIFYM Today
HOW DO I START TRACKING MACROS TO LOSE WEIGHT WITH IIFYM? The official flexible dieting guide on how to start tracking macros and burn fat with IIFYM The most common question we get from our readers that want to burn fat: In this article I will take all of the guesswork out of IIFYM and flexible dieting, and give you a specific path to follow to start your weight loss journey today: 1. Buy a digital food scale (weigh your food in grams, uncooked) 2. Sign up to MacroTracker.com (log all of your food in grams, uncooked). 3. Use the IIFYM Calculator to get your exact fat loss macros based on your specific body and energy levels. 4. Weigh everything you eat for t...
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Clean Eating, You’re Doing It Wrong – Track Macros Instead
Clean eating – What is it? Clean eating is becoming an increasingly popular trend in today’s society. However, many who eat clean are often confused by the lack of progress. The purpose of this article is to expand upon the concept of clean eating and to create a dietary approach that's more efficient and sustainable long-term. A great place to start, is by obtaining your macro split from our macro calculator. If you ask ten people, who would consider themselves clean eaters what the term “clean” means, you will get some different answers. The answers may include responses such as no processed food, low-fat, low sugar, low calorie, low glycemic index, only foods our ancestors ...
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Why Is It Better to Weigh Rather Than Track Volume?
This is a game changer for some of our clients. They realize that they've been overeating due to tracking volume and essentially counting macros improperly. Before moving forward, you should make sure you have a proper macro breakdown. If you don't, refer to our IIFYM macro calculator first! Moving on, below we're going to break down a common mistake associated with this topic. Counting Macros with Weighing vs. Volume For instance, you plan on eating a peanut butter and jelly sandwich. You decide to measure out 3 tbsp. of Maranatha peanut butter, which is equivalent to about 48 grams. This is taken at face value and you fill each tbsp to the brim. ...
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Why The Macro Diet Is Different
Tracking macros vs calories vs keto vs paelo Dieting. Is. Hard. ...Right? That is a tidbit of conventional wisdom that most people would concede to in a heartbeat without batting an eye. Perhaps, one that you are probably nodding in agreement with as you read it. However, you know I'm about to challenge it. Anyone who has tried to lose weight or get fit using traditional dieting plans would agree! And that included me not long ago. You see, the thing with traditions and conventional wisdom is that they seldom concern themselves with reality. Or truth for that matter. In fact, more often than not, conventional wisdom is what keeps people from taking advantage of newl...
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Keto vs Macro: Which is superior?
There are hundreds of dietary alternatives out there. From Paleo dieters to Atkins followers, all promise weight loss and a wholesome lifestyle. Any nutritional coach worth their salt knows what makes them all work: Caloric deficit. Any regime that creates a caloric deficit will result in fat loss. However, this does not mean that all diets and nutritional regimes are sustainable. Diets that impose draconian restrictions on food tend to be ineffective. Not because they don´t produce the desired effect, but because sooner or later they will rebound. A proof of this is that the term “Cheat Meal” has become both a buzzword and an institution during the...
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Macro Diet and Exercise: What You Need to Know
Macro Diet and Exercise: What You Need to Know If you are reading this, chances are that you are either about to start the macro diet to lose weight and get healthy, or already began and have some questions how it plays out when it comes to exercising and other physical activities. Either way, good! As we have stated before, macro dieting is simply the most reliable, science-based method to lose weight and get in shape. The thing is that due to decades of misconceptions and misinformation about nutrition and exercise regimes to lose weight, most of the info out there is geared towards addressing the former while leaving the latter sitting in a blind-spot for the m...
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Do I Add Back Calories I Burn During Exercise?
This is one of those questions we get every day. "Should I add calories that I burn during exercise back to my total". While I can see why this is tempting, the answer is a firm, absolutely not! Here's Why: If you used the IIFYM calculator to get your macros, you already counted the calories you burned during exercise in step one. If you eat more calories than our macro calculator suggestion, you'll be eating more than your body needs to hit your goals. Here is how it works out: BMR = the calories your body needs to live, in a coma, barely breathing - Nothing else!TDEE = BMR plus all the calories you use living life, working, playing, eating, exercising and...
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The Vast Benefits of Kettlebell Training: Build Your Grip, Stamina, And Physique
Barbells and dumbbells have long been the staple of an effective training program. And for good reason; they provide the biggest bang-for-your-buck when it comes to building strength, muscle, and sculpting an impressive physique. But, in recent years, a new kid has shown up on the block and has taken a foothold as a must-do in your training programs. His name is kettlebell training – and when combined with an IIFYM program – can help take your results to the next level. Not following an IIFYM program? Then start here with our IIFYM calculator. Kettlebell Training: What Is It? The development of kettlebells can be traced back to Russian farmers in the...
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Cardio Exercise: What’s the Best Way to Lose Fat?
The new year is among us and with it many individuals are about to embark on a fat loss journey. However, many may be confused as to how to reach their fitness goals. They may be following an IIFYM approach to nutrition (if not, find out your macros here with the IIFYM macro calculator), but question what they should be doing in the gym. Common questions related to cardio include: “Should most of my time be spent focusing on cardio or weights?”“If I am doing cardio and lifting weights which should I do first?”“How much cardio should I be doing?”“Should I eat before I do my cardio exercise?” The purpose of this article is to address these and man...
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How to Track Alcohol Macros – Can I drink with IIFYM?
Tracking Macros & Drinking Alcohol with IIFYM Being in recovery for 19+ years I never really have to worry about the answer to this question, but of the 200+ emails, I get every day, 2 of them are about drinking.It is for this reason that IIFYM.com has teamed up with the amazing contest prep coach, Paul Revelia of Pro Physiques to finally put the question to rest, with an answer that is easy to understand. The following is what Paul has to say on the subject of drinking alcohol while tracking macros: For most people, the social experience of life is a key ingredient to happiness. The inclusion of alcohol is common during such social situations and for many...
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The PCOS Playbook: How to Make Progress with IIFYM
If you are one of the millions of women living with Polycystic Ovarian Syndrome, there's a good chance that you struggle to lose weight and keep it off. There are several PCOS related hormonal imbalances and symptoms that can make shedding fat a serious challenge. In spite of the difficulty, losing weight is one of the best ways for women to manage their condition and take charge of their health. Be sure to discuss these issues with your IIFYM coach so that the two of you can come up with a program that improves your waistline and your PCOS. The best place to start is with our PCOS Macro Calculator where we tailor the numbers to your variables and situation! The IIFY...
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Why Does IIFYM Give So Many Calories?
At the time this article was published, the our macro coaches have helped over 15k clients burn fat and lose weight while eating foods they love. Most of our clients come to us by way of our weight loss Macro Calculator, which is used over 8k times per day (just over 14 million times since we launched this website and revolutionized fat loss dieting!). People find the calculator because they are desperate to lose weight without all the suffering, hunger and restrictions that most diets force upon us. Once they find us, they plug in their stats and POOF!!! Then the person reads about our Custom Macro Blueprint and how we have helped over 15k clients get their macros di...
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The Perfect Macro Ratio: Is There A Superior Macro Split?
If you are on a mission to shed the excess body fat you’ve gained over the last few years, one question you might be asking yourself is what macro split you should be using. You already may know quite well that you plan to use the IIFYM approach (if not, start with their IIFYM calculator to get your macros) as part of your diet set-up, but beyond that, you are wondering how much of a difference it’s going to make how many grams of proteins, carbs, and fats you eat. The fact is, your macro split can make a difference. While it’s not the main determining factor that goes into whether or not you’ll lose weight on your IIFYM approach – calorie intake is – it does come in second...
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Refeed vs Cheat Meals
What Is A Refeed & How Can It Help IIFYM Fat Loss? We get over 200 emails every day at IIFYM and without a doubt, one of the most common questions our clients ask us is ‘what is a refeed’? Refeeds are one of the fat loss strategies we use time and time again with our clients to ensure they get the absolute best results possible. Whether a refeed is right for you or not depends on a few aspects. It's my goal in this article to inform you of everything you need to know about refeeds so that you burn the most amount of fat in the least amount of time, without the hunger and stress of a normal, boring diet. IIFYM to the rescue!!! So what exactly is ...
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How much sugar can I eat a day with IIFYM?
How Much Sugar Can I Have On The If It Fits Your Macros Diet Out of the 150k+ clients, our macro coaches have worked with over the years, the question of "How Much Sugar Can I Eat" comes up the most. I personally answer this question in our Legacy Group Coaching calls at more times than I can remember. One of the big benefits of the If It Fits Your Macros diet, is sustainability. After all, what do you think is easier to adhere to for 5+ months, eating the same boring health food, day in and day out, or eating the foods you love while burning fat at a steady and predictable pace? It doesn't take a rocket scientist to answer that question! Craving piz...
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30 Tips To Maximize Food Volume With Low Macros
Dieting can be a tough process both physically and mentally, especially when dieting down to contest levels of leanness. Even when doing everything "right": having food high/cardio low prior to starting a cut or contest prep, taking adequate time between cuts, making small adjustments when plateaus happen, getting away with as much food/as little cardio as you can get away with while seeing adequate progress, etc. there are still going to be times that you just kind of have to "go there" to reach your goals. However, during times food is low, it is important to maximize caloric allotment to stay full, meet macro- and micronutrient requirements and stay consistent so t...
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Lowest Calorie Alcohol: How Much Can You Drink Before It Affects Your Health?
Here at IIFYM, we prefer to believe we know how to turn up. Ok I need, to be honest, I had to look up exactly what that meant in the Urban dictionary—that shows my age, I’m actually typing this on my rocking chair. Yet, regardless of your age, we all want to let loose every now and then to have a good time. Some may say including alcohol in the mix can bring out the best in people. The great news is, with the IIFYM lifestyle you can let loose and enjoy yourself on occasion. Finding the lowest calorie alcohol, however, would still be your best bet. So, let’s uncover some options you may have when you want to head out to a party or event. IIFYM does not include al...
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4 Alcoholic Drinks That Won’t Destroy Your Progress
I want to begin this article by saying I’m not advocating that people should drink. I wanted to bring you value in this piece and let you know that if you were looking to drink socially, there are some choices that are better than others. This article will showcase four alcoholic beverages that are the best options when partaking in social gatherings where alcohol is served. More specifically, drinks that won’t ruin your six pack abs! If you are 100% committed to weight loss, your best bet is to not drink at all, or only on occasion. If you want to make sure you’re working with the right macros and calories, you can always use the IIFYM macro calculator. While IIFYM allows you flexib...
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10 Nutrition Myths That Just Won’t Die
Over the years, so much information surrounding weight loss nutrition has been debunked. Yet, it seems as though nutrition myths keep coming up in conversation and on the internet—they just won’t die! In this IIFYM article, we will break down some of the most common weight loss nutrition myths, one after another so you can see through all of the misinformation out there. Hold on tight!! 1. You shouldn’t eat late at night One of the most common nutrition myths that we all have heard is don’t eat food late at night or it will all be stored as fat. Really? So, what they’re trying to tell you is that when you go to bed to rest, so does your metabolism? No...
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50 Macro-Friendly Snacks
(All macro breakdowns are for one serving of the recipe or product mentioned. Which may be the entire container.) 1. Cliff’s Builder Protein Bars Macros: F: 10g C: 28 P: 20 Just hit the iron hard and need a macro-friendly snack? These are the PERFECT chocolatey snack packed with 20 grams of protein per serving to maximize those gains. 2. Lion’s Mane Edible Cookie Dough Macros: F: 3.5 C: 15 P: 5 Edible cookie dough made for lifters? Give me ALL the dough! 3. The Lion’s Pack Birthday Cake Protein Bars Macros: F:4 C: 27 P: 14 Every day is your birthday, especially when you can eat birthday cake that’s vegan, gluten...
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9 Benefits of HIIT: Is it the King of Cardio?
I’m about to use a word that I absolutely hate, and that word is CARDIO. I may be standing alone on this one, but I’m willing to bet there are many of you out there reading this Godofsalt.com article having the exact same thought. I live an extremely hectic life between running my business and being a good husband and father. Every devoted second of my day I want to be consumed with those elements. That’s not to say that I don’t value my health, in fact, it’s because I make my health and fitness a priority that I am rarely ever sick, and I’m able to play with my son without needing an oxygen mask. Valuing your health is critical, if you haven't already, fi...
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Are Compound Exercises Vs Isolation Exercises?
Compounds vs isolations – training’s version of the clean eating vs IIFYM debate! By the way, here’s a link to our IIFYM macro calculator to help you optimize your diet. This article, on the other hand, will help you optimize your training. Both compounds and isolations have been included in the training programs of those seeking to optimize body composition over the years. However, which one is better for muscle gain and fat loss? Is one or a combination of the two better? What does the research say? This article will answer all these questions and more, and put this topic to rest once and for all! First off, it’s important to define what compounds and isola...
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The PCOS Playbook: Tracking Macros for Weight Loss
First, calculate your PCOS Macros...Once you've received your macros, dive into the below PCOS macro nutrition guide! (Although we have geared this macro calculator to your dietary macro needs, we encourage referring to your physician before starting any new diet.) The PCOS Macro Nutrition Playbook Thank you for using our PCOS macro calculator! Just like you, close to 12% of our female clients have PCOS and need dietary and nutrition changes. This means that over 250 women diagnosed with PCOS come to IIFYM every month looking to have their macros dialed in by an expert macro coach so that they can lose fat without the bloating, hunger, and irr...
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Family Nutritionist – Isn’t a Great Choice for Your Nutrition Advice
I am (happily) married to a family physician. There is a reason I do all the cooking. If you’re remotely skeptical, you know Dr. Oz is not a reasonable source of nutrition advice. But what about your family doctor? Are they well-informed about healthy clean eating and how it relates to things like weight loss, disease prevention and treatment, and sports performance? Probably not. “I knew very little about nutrition when I graduated from med school,” said Dr. Yoni Freedhoff, an obesity researcher and family physician in Ottawa. “Neither the med school nor my residency prepared me for nutrition in general or for weight management.” Dr. Freedhoff explai...
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7 Best Macro-Friendly Vegan Protein Sources
So you’re rummaging your cabinets, flipping through recipe books, googling all the words and calling up your grandma wondering what you can do to get more vegan protein in your diet. We get it and we’re here to help. Protein is important for optimal health, it is vital for muscle growth, muscle strength, weight loss, and it is critical in many of your body’s biochemical functions. When people think protein they tend to think meat, but there’s a whole universe of other vegetarian and vegan protein sources out there that can be excellent to help keep you full, build muscle and help with weight loss. Whether you’re vegan, vegetarian, proud meat eater, or...
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Tracking Macros vs. Holiday Meals – How to Survive the Massive Meals
The holidays can be an overwhelming and intimidating time for anyone that is trying to hit their macros. There are so many calorie dense foods around, sugary sweets, carb loaded and buttery deliciousness. Not only are many of our favorite holiday dishes calorie dense, we tend to have lots of options and heaping portions available to us as well. (You may be in luck though, you could have more available calories than you initially thought. Click here to find out, using our Macro Calculator.) This year, don’t be afraid of the sweet potato casserole and don’t run away from the pumpkin pie. There are many ways in which you can navigate through the holidays witho...
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Meal Timing for Macros: Does It help with weight loss?
It doesn’t seem like too long ago, people (including myself) were so focused on meal timing as well as frequency, that it consumed our lives. We were so worried about ensuring we were taking in the right amount of protein, carbohydrates, and fats at a certain time that it became an infatuation. Speaking of macros, if you don’t have a clue what your macros should be for the day, you check out this quick and easy IIFYM macro calculator. Knowing these numbers is extremely important to your overall success. Ultimately though, is there a point of meal timing in order to set yourself up for success? The answer is no, but with a caveat. All the bro-science surroun...
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Sleep and Weight Loss: How Too Little Can Be Catastrophic To Your Goals
Has anyone ever told you that you need to get more sleep? Well, they’re onto something. In order to wake up feeling refreshed as well as allowing your broken-down muscle fibers to rebuild and get stronger, you need a minimum of seven (7) hours of sleep each and every night. And no, you can’t “go to bed early” one night to “make up for lost sleep.” It doesn’t work that way. But, taking things one step further – there is a direct correlation between sleep and weight loss. Not Achieving Your Weight Loss Goals? Your diet obviously plays a huge roll in weight loss. For that reason, IIFYM.com has a bunch of IIFYM programs available for you to tak...
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What Should I Do When I Hit a Weight Loss Plateau?
This question is paramount to being successful while flexible dieting.We had a great piece created for this reason, here are the steps to go through and questions you should be asking: Here's how to break out of a fat loss plateau There are about 7 different actionable steps to take after a fat loss plateau. The above-linked article outlines each one and clearly defines how it will help you moving forward. Should I Consider Taking a Diet Break? It depends on the longevity of your current diet. If you've been counting macros in a calorie deficit for multiple months then you may need to push pause. Here's the best way to go about it and whether you fall un...
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Is An Exercise Routine Necessary to Lose Fat?
There's been a lot of discussions recently in the community about this, and the plain answer is; No. You don't need an exercise routine. Although voluntary activity such as cardio and/or a resistance training has health benefits and raises your energy expenditure, it's not needed to lose fat. Diet First, Exercise Routine Second When you gain fat (unwanted weight), the main reason is your diet. The same goes for when you're looking to lose fat, your diet should be the main driver to do so. "Whatever your activity level looks like, our coaches can tailor a diet plan for you." You can create a calorie deficit counting macros with your current energ...
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How do I Know When to Transition From Cutting to Muscle Growth?
We've encountered a lot of clients want to know how to transition goals. Going from fat loss centric to muscle growth focused. We had an article created on this exact topic. Especially since there's a lot to consider when it comes to transitioning diet plan goals: Are you ready to transition physique goals? The simplistic answer is based on where you stand, here are some figures from the article: Non-Competitors Males – 10-15lbs above previous ideal body weight Females – 8-12 lbs above previous ideal body weight" If you're within these ranges then you don't need to start counting macros for a cutting program. You can continue strivin...
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How Do I Exchange My Macros?
For those who want to eat more of a certain macronutrient in lieu of another. For instance, a person with diabetes who prefers to eat fewer carbs than allotted and wants to increase their protein and/or fat intake. This is how you exchange your macronutrients. Protein and carbs are a 1:1 ratio with both equaling 4 calories per gram, while fat is 9 calories per gram which make it a 2.25:1 ratio compared to that of the other two macronutrients. Let's say our macro calculator gave you these numbers: Yet, you prefer to consume more fat and a little more protein. As mentioned above, swapping for protein while counting macronutrients is straightforward, i...
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Dispelling the Myth That IIFYM is Poor for Your Overall Health
Clean Eater: “IIFYM is all about eating junk food.” Strict Meal Plan Dieter: “IIFYM diet isn’t as good as a meal plan.” Let us ask you a question… Are you tired of hearing the above statements? Are you sick and tired of hearing that an IIFYM diet is poor for your overall health? I know we are. You usually tend to see this from those that look at nutrition with a black and white mindset (1). Or From those that favor and have an emotional attachment to another nutrition concept such as: Intermittent Fasting Clean eating Paleo Keto diet Eating cardboard diet ? What’s frustrating about this is n...
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Meal Prep: The ‘Why’ And ‘How To’
Counting macros. It’s saved your diet, your body composition goals, and your sanity. Yet, sometimes, it can get time-consuming. There’s a reason we have so many fast food options. It’s easy, cheap, and convenient; not to mention easy to throw you off your diet plan. With that said, the growing popularity of bodybuilding and competing, there are more options than ever to keep you on track and counting macros even when you aren’t in the comfort of your own kitchen. If you still don't have your macro numbers, get started with the IIFYM Macro Calculator! Counting Macros and Portioning There are a few ways you can divide your prepped meals. By cooking...
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Why An Exercise Routine Isn’t Necessary To Lose Fat
While many people attribute their weight loss to exercise, it turns out that using an exercise routine really isn’t necessary for losing body fat. Although that may sound counterintuitive to everything you’ve heard in the past, total weight and fat loss is actually due to creating what is known as a negative energy balance. Fortunately, a negative energy balance can be accomplished via manipulation of many different variables, which may or may not include an exercise routine. In this article, I’ll be discussing why exercise isn’t required for fat loss and then what other variables you should manipulate if your goal is to drop body fat. (Whether y...
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Utilizing Mental Imagery to Enhance your Training
“In sport, mental imagery is used primarily to help you get the best out of yourself in training and competition. The developing athletes who make the fastest progress and those who ultimately become their best make extensive use of mental imagery. They use it daily as a means of directing what will happen in training, and as a way of pre-experiencing their best competition performances.” - Terry Orlick Sounds cool to imagine our pre-experience within training and competition, right? So, why don’t we use this mental imagery tactic for our workouts? Here’s what Arnold Schwarzenegger said about the mental side of things when it came to training: ...
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What is IIFYM (If It Fits Your Macros)?
What is IIFYM? An Introduction to If It Fits Your Macros IIFYM is a diet plan that stands for If It Fits Your Macros. It helps users lose weight by tracking macronutrients (protein, fat, and carbohydrates) without restricting food choices. Macros are the only place calories come from so by hitting macros, users inherently hit weight loss calories. Our clients report the IIFYM is the easiest and most sustainable weight loss plan they have ever followed. Many tell us that they don't even feel like they are dieting, due to a large number of calories we often give them. In this article, I am going to explain the ins and outs of IIFYM so that you have a full under...
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9 Low-Calorie Fast Food Meals Worth Trying While Watching Macros
Who says you can’t eat fast food? While IIFYM allows you to leave all food options on the table, most think you can’t eat fast food without getting fat. WRONG! In fact, I’m going to show you nine low calorie fast food meals that you can grab when you’re in a rush. For starters, it’s always good to know your daily caloric and macro requirements. If you aren’t sure where to begin, check out our IIFYM calculator. You will be able to input all of your information and it will spit out your numbers. Simple and effective! 9 IIFYM Recommended Fast Food Meals 1. Dunkin Donuts Egg White Flatbread with Hash Browns Calories: 421Carbohydrates: 50gProte...
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How Changing Your Diet Can Help Fight Inflammation
Recent research suggests that chronic high levels of inflammation may be a primary factor in many of the chronic diseases our country is currently facing. Chronically high levels of inflammation have been linked to cancer, diabetes, cardiovascular disease, rheumatoid arthritis, leaky gut syndrome, irritable bowel syndrome and many more (1). While initially, these findings may be frightening, there is also a sense of excitement in the fields of medicine and nutrition because it seems that simply by changing your diet and lifestyle habits, you can significantly reduce inflammation. In this article we present you with an evidence-based approach, looking into how...
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Retaining Muscle Mass – Should You Do Pre or Post Workout Cardio?
Cardiovascular training aka “cardio” has countless benefits for the human body, which we won’t delve into in this article. However, we do have a serious question for you… How many times have you seen people get to the gym, hop on a cardio machine, gas themselves to death, and then do resistance training right after? On the contrary, how many times have you seen someone finish an intense lifting session, then do an intense cardio session right after? Be honest, have you seen any of these scenarios before? The questions then become: Is it optimal to perform cardio on the same day as a training session? Is it more optimal to perform...
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7 High Protein Snacks To Help You Reach Your Protein Macros
We live in a world where we tend to rush around like a chicken with its head chopped off—minus the gore and awkward flailing. At the sound of our alarm clock we hop out of bed, jump in the shower, dry off, throw our clothes on, brush our teeth and hair, wake up the kids, clothe them, make them breakfast, make yourself breakfast, rush everyone out the door to catch the school bus, and then off to work you go. Phew. It’s exhausting just thinking about it. There are days where you simply don’t have time to sit down and eat breakfast yourself, I get it. And for that reason, you need to ensure you have high protein snacks at your disposal. At IIFYM, we love protein a...
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10 Macro Friendly Foods That Are Natural Vasodilators
Your macronutrients are the starting blocks. At IIFYM, it has been preached over and over; keeping track of your macros is the fastest way to achieve success, in a replicable manner. Yes, we know conventionally you may have been conditioned to believe that only healthy foods that taste like cardboard (these natural vasodilators won't, we promise) are the only ones that are right for you, but we beg to differ. In fact, following macros and finding appropriate macro friendly foods is the fastest way to accelerate your progress and achieve success. Don’t know your macros? No problem! You’re in luck, as they are just a stone’s throw away over in our macro calculator. Which brings us to t...
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Is Working Out While Sick Detrimental To Your Health?
Waking up grumpy, achy and a nose running more than a broken faucet, only to end up working out anyway (because gainz) sounds quite admirable. Nothing’s going to stop you from sweating your way to an even better version of yourself. Yeah, that sounds cool until you’re “that person” sneezing all over the equipment, truly “leaving your mark” on the gym. (Once you’re over your cold, checking out the IIFYM Macro Calculator can help you get started back on the right track!) For those of us that truly place our health and continued physique progress as a priority, gym time that was once skipped from even the lamest excuse is now hard to ever miss without feeli...
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The Hunger Hormones That May Be Hindering Your Weight Loss
When the average person decides to hop on the weight loss bandwagon the only aspects they’re thinking about are finding the nearest treadmill and dumping all their Little Debbie’s in the trash. If only they were to start on the IIFYM website and see that they could salvage those delicious treats! Following IIFYM could not only allow them to continue eating the foods they love but by also starting with an IIFYM coach or using the macro calculator they could save themselves some serious dieting hassle. Little does this dieter know, there are intricate systems at work that could be helping or hindering weight loss. Leptin: The Body’s Satiety Hormone It’s b...
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Dealing With Negative Family Members That Don’t Support Your Fat Loss Efforts
“If it was easy, everyone would do it.” One of the most overused, but quite accurate statements about virtually anything significant we pursue. Fat loss is right up there with some of the most personally rewarding but often-difficult tasks to achieve. Especially when first starting out. Even with tools like the IIFYM Macro Calculator on hand, the journey of fat loss can be confusing and be challenging at times. Fat loss becomes especially challenging if we feel negative pressure from our family members that may not support our fat loss efforts. Or just simply don’t understand what we’re doing. As encouraging as a positive support system can be, equally discour...
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What is Total Daily Energy Expenditure Calculator (TDEE)?
What is TDEE? TDEE is an acronym for Total Daily Energy Expenditure. It represents an estimated total of the calories your body burns for energy each day. TDEE is an essential factor if you are trying to lose weight or gain weight because the two are basically about the deficit between your calorie intake and calorie expenditure. Because every individual has a unique set of genes, in addition to gender, age, and weight, we all have distinct TDEEs. If you are trying to gain muscle mass, lose weight, or maintain your current body weight, it's important that you understand the effect of Total Daily Energy Expenditure on your goal and how to calculate it. For someb...
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Easy Keto Meal Prep Ideas
The keto diet has been gaining a lot of attention recently, and for good reasons - it is a simple, satisfying, effective style of eating (that allows for a lot of eggs and cheese!) At its core, the keto diet aims to push you into a state of ketosis, making you use ketones for energy. This happens because you’re drastically reducing your carb intake (below 10% of total calories) which also depletes your glycogen stores. To some of you, this might sound counterproductive, but the keto diet is just a variation of the ‘if it fits your macros (IIFYM)’ style of eating. The main difference is that on the keto diet, you eat very few carbs and your fat intake is increase...
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To Feel Full During Dieting or Not to Feel Full
Can you relate to this? You wake up, splash some water on your face, your stomach starts growling because you’ve fasted all through the night, and all you can think about is eating something to cure those hunger pangs. When you stop and think about it, isn’t life more enjoyable when you feel satiated and not hungry? Who wants to be that guy or gal with their stomach growling like there is a volcano about to erupt? We certainly do not; all you can do when you hear hunger pangs like that is just look straight forward with your eyes widened like you saw a ghost and say to yourself “I’m HANGRY.” We all should be aware that satiety means to feel sat...
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5 Best and 5 Worst Foods For Weight Loss If You Have Hashimoto’s
Food plays a vital role in the health of our thyroid, even more so if you have an autoimmune disease like Hashimoto’s. Here are five foods you should include and five foods you should avoid to maintain a healthy weight and support thyroid function if you have Hashimoto’s or another autoimmune disease. 5 Best Foods If you Have Hashimoto's Disease: 1. Seaweed Seaweed contains more iodine than any other food, and iodine is essential for thyroid function. Seaweed is also a great source of antioxidants, vitamins and minerals while low in calories. The most widely used seaweed varieties include kombu kelp, wakame and nori, and are used in soups and sushi.If you are already getting a lot ...
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6 Best Carb Sources for People with Diabetes
We’re pretty well known around here for boldly proclaiming that sugar is not evil (and we stand by it!), but when you have diabetes, carbs really can seem like the devil. As a diabetic, you’ve probably been told that a lower carbohydrate diet is your best option… and depending on your source, what “low carb” means varies widely. Low-carb and Keto diets have come under the spotlight recently and have been recommended in a lot of diet spaces as good options for people with type 2 diabetes. But, a recent study suggests that low-carb dieting is only effective in the short term and doesn’t provide any value over a high-carb diet in the long run. W...
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Top 10 Healthy Foods For Weight Loss With PCOS
Though it doesn’t get talked about as much as it should, Polycystic Ovary Syndrome (PCOS) is a relatively common hormonal disorder in women of childbearing years that, if left untreated, can lead to problems with fertility and can also make weight loss difficult. Women who suffer from PCOS have increased levels of androgens, or male hormones, but are also "insulin-resistant," meaning their cells no longer respond to insulin acting as the “key” to allowing glucose into the cell to be used as fuel. This glucose remains in the bloodstream, increasing the risk of diabetes, and is eventually converted to stored fat, resulting in obesity. Losing as little as...
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You Can Eat It… If It Fits Your Macros
First, a quick history of If It Fits Your Macros. For those of you who don't know already (which is more people than you may think, so you're not alone if you don't!) IIFYM is an acronym for "If It Fits Your Macros". Back in the day, bodybuilders used to eat canned tuna, egg whites, rice cakes, tilapia, grilled chicken, asparagus... and that was about it. Really boring, clean, healthy food, often without a lot of flavor (because if it tastes good, how can it be healthy... right?) But let's face it... eating boring food day in and day out sucks. Eventually coaches started assigning their clients a number of macros - protein, fat and carbs - to hit every...
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Best 9 Foods For Healthy Weight Loss During Menopause
During menopause, as your body completes its fertile years, your hormone levels will start to fluctuate and you may experience symptoms like mood swings, hot flashes, and weight gain. Your estrogen levels begin to drop and eventually reach an all-time low and stay there for the rest of your life. Low estrogen levels greatly increase your risk for health conditions like osteoporosis and heart disease. Many of these symptoms can be addressed by making some simple changes to your eating habits and you might be able to ease a lot of the discomfort while keeping your body healthier as you age. Start with the most direct approach – reduce calories and focus on low-calorie, nutri...
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What Should I Eat on the Keto Diet?
During menopause, as a your body completes its fertile years, your hormone levels will start to fluctuate and you may experience symptoms like mood swings, hot flashes and weight gain. Your estrogen levels begin to drop and eventually reach an all-time low and stay there for the rest of your life. Low estrogen levels greatly increase your risk for health conditions like osteoporosis and heart disease.Many of these symptoms can be addressed by making some simple changes to your eating habits and you might be able to ease a lot of the discomfort while keeping your body healthier as you age. Start with the most direct approach – reduce calories and focus on low-calorie, nutrient den...
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Does Every Flexible Diet Plan Have A Moderate to High Carbohydrate Intake?
We get pigeon-holed as carb-zealots that denote other ways of eating. When it's the correct scenario we prefer to provide our clients and readers with moderate carbs in their diet plan. This doesn't mean that we are averse to eating a little more fat or protein in lieu of carbs. We understand that preference and needs are a factor in creating a diet plan. This is why we truly support a multitude of macro splits for our clients and followers. The Reality of the IIFYM Diet Plan Following IIFYM is meant to be flexible, sustainable and a long-term solution for altering one's physique while creating a healthy existence (both physically and mentally). When w...
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How Much Protein Do I Need To Retain Muscle While In a Calorie Deficit?
This is one of the most loaded questions in regards to flexible dieting. It feels as though new research comes out constantly pertaining to this. Yet, we had an article written which outlines how much protein is enough while in a calorie deficit. We base it on lean body mass rather than body weight which is the amount of weight carried on your body that isn't fat. This is why the suggested protein intake whether it will be from the macro calculator or your Macro Blueprint may seem less than you're used to. With this said, the reason most go off of body weight is that figuring out your LBM can be difficult. This is why the common recommendation is .7-1 gram...
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New Lifters: Embrace The Muscle, Forget The Scale
You recently incorporated weight lifting into your exercise routine. During the short time you have been lifting weights you notice that your clothes are fitting differently and visually you can see some muscular development. However, the scale isn’t moving. At this point it is common to question:“What is happening?”“Am I actually making progress?” This is a common point of confusion for those who are new to lifting weights. Therefore, the purpose of this article is to dive into this scenario and clarify how to assess progress when beginning to lift weights for the first time. If you're here, then you most likely have your macronutrient breakdo...
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Combat Vitamin D Deficiency Treatment And Use It To Create An Advantage
Vitamin D is one supplement that's been getting some well-deserved attention in recent years. Numerous studies and research have come out that suggest that sufficient vitamin D intake is linked with increased aerobic capacity, muscle growth, strength and bone density as well as decreased recovery time with exercise. Not only that, but a vitamin D deficiency has been linked to an increased risk of bone disorders, depression, and even cancer. In an ironic twist, despite the highly sought after effects that having adequate vitamin D levels can provide, the vast majority of people have a vitamin D deficiency. What's even worse is that getting sufficient vitamin D intake f...
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When Is It Time To Fire Your Personal Trainer
If you’ve been following along with the IIFYM approach to shed fat, build muscle, and achieve a better body (if not, here's the IIFYM macro calculator) chances are, you’ve been working hard in the gym as well. You likely have hired a personal trainer and have been going at it at least three times per week in an effort to reach your goals. But, when is it time to part ways with your personal trainer? How can you really know if they are helping you in the manner they should be? Too many people make the mistake of getting in the ‘comfort zone’ and never questioning whether their trainer is doing all they could be for them. It’s time to question it. Let’s loo...
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Flexible Dieting Vs Keto Diet
These two diets are growing in popularity, so much so, that the mainstream is now picking up on them. Especially the keto diet which continues to gain steam. Whereas flexible dieting (IIFYM) is still building a notable audience. Yet, the main principles of each one have existed for quite some time. Flexible dieting is based on macronutrient ratios which bodybuilders and fitness professionals have been using for two decades at least. While the keto diet is relatable to the Atkins diet and although many contests this. They are eerily similar, and although this is watering these two approaches down. It's important to understand that we are merely refining these diets, ma...
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The Top 10 IIFYM.com Posts
These are our top posts from the absolute beginning. This isn't about our personal favorites, this is about the posts our audience appreciated the most. The ones that were the most insightful and useful to everyone who follows and continues to support us. On that note, we are beyond grateful to all of our readers, followers, and clients. Our aim is to continue putting out more content and resources to help you succeed. The Macro Calculator is a prime example of this, we are always building upon it to help our audience. Each post below is geared towards creating sustainable lifestyle habits. Without further setup, here's the list: 1. Tracking Alcohol Macros - ...
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IIFYM Under A Microscope: Before and After Results
Right up there with fasted vs fed cardio, there are few more polarizing debates than the IIFYM vs. Clean Eating debate argued endlessly over the last 5-6 years within the fitness industry. Broccoli versus brownies, pasta versus pastries- choose a side and prepare to fight for it to the bitter (or sweet if you chose IIFYM) end. Although fun to joke about, the misconception that total macronutrient intake and food quality are mutually exclusive has gotten seriously out of hand. Still don’t feel comfortable choosing between fruit and fro-yo just yet? Good news for you, you never had to go without either to reach your fitness goals and correctly applying IIFYM (here's t...
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High Fiber Diet For Weight Loss: Dial In Your Fiber Intake
Those who use a flexible approach to dieting such as IIFYM track protein, carbohydrates and fat daily. With IIYFM, no food is off limits so long as daily macro numbers are being hit consistently. However, it is typically recommended that a variety of foods be consumed each day to ensure adequate vitamin, mineral and fiber intakes. Most individuals have a pretty good grasp on what IIFYM, macronutrients, vitamins, and minerals are, but may not know as much about fiber. The purpose of this article is to discuss what dietary fiber is, why we need it, where we can get it from and how to incorporate it into an IIFYM dietary approach. To start this process and obtain your ma...
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9 Foods That Are Beneficial For Cognitive Health
Sometimes we need reminding that food has powerful impacts on our health. What if I told you that blueberries can make you have a better memory? What if I told you dark chocolate could improve your concentration? And what if I told you that to date, 99.6% of pharmaceutical drugs developed to combat neurological diseases like dementia and Alzheimer’s disease have failed? I think I have your attention. This article will give you a rundown of the nutrients and foods with the strongest evidence for neuroprotection, and for improving cognitive function. (Side note: understanding how to fuel your mind and body starts with a proper intake, our macro calculator is ...
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Announcing Our First Sponsored Athlete: IFBB Pro Matt Christianer
IIFYM Sponsors IFBB Pro Matt Christianer If you have been following the journey of IIFYM.com, you know that our macro diet website started out as a small blog with diet plans. My goal was to provide as much quality information about flexible dieting as possible. To teach people how to burn fat while still eating the foods they love. Weight loss without all the complicated restrictions and dogma. Once I launched the first ever flexible dieting macro calculator, this small diet plan site quickly grew into something that I (Anthony Collova, founder of IIFYM.com) could have ever dreamed of. As requests for macro-based diet plans came in from our readers, we evolved and t...
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Defining Food Allergy vs. Food Intolerance
There is growing interest in the area of food allergy and food intolerance: in the United States, 25% of adults believe they have a food allergy, despite the actual incidence rate of diagnoses being 2-3% (1). A common issue which explains such a discrepancy between diagnosis rates and self-reported incidence is the interchangeable use of terms like “food allergy” and “food intolerance”. So, let’s get the terminology straight so you know where you stand. (Side note: Drilling down your diet needs is crucial, it all starts with macros. Click here for you free macro split with our macro calculator.) An adverse reaction to food is defined as toxic or non-toxic; n...
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Reality vs. Perception of Body Image: The Falsehood of the Ideal Physique
Nowadays, appearances are being brought to our attention constantly. Through billboards, TV commercials, magazine ads, and social media to name a few. It’s enough to make you stop and check yourself in every reflection you pass by, or to sneak in an ‘ab check’ every now and again. Because let’s face it; we live in a tough world with high standards. But, what’s realistic for you? Most people have extremely unrealistic expectations for themselves regarding body image. Talk to one of our IIFYM coaches, or check out the macro calculator to see what could work for you. Because let’s be honest, not everybody was meant to fit in a size 2. And hey, that’s ok! Rock thos...
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The Best Core Exercises to Protect You from Injury
We all have abs, yet not everyone is able to achieve that sacred ripped 6-pack. While we could discuss how to achieve that defined midsection (which we do briefly below), this IIFYM article is going to focus more on the functioning of your abdominals, rather than the aesthetics. This brings to question what the abdominals are intended to do, and that is stabilization. Without our core, our upper and lower body would be working against each other rather than on a uniformed front. Our core is essentially what keeps up upright so that our upper body isn’t flopping forward or arching backward, causing serious injuries—especially to something like the spine. So, how d...
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Dynamic Stretching Advantages and How to Apply Them
We all know how important stretching is. It’s been preached about for decades. We all can remember the days of being in school and having gym teachers and coaches running us all through stretches. Unfortunately, in those days it was primarily static stretches and not dynamic stretching. People are used to the normal static stretches but are truly missing the boat by not utilizing dynamic stretching. Maybe you’ve never heard of dynamic stretching before? This IIFYM.com article will fill you in on this amazing stretching method and explain all of the advantages of dynamic stretching and how to apply them to your active lifestyle. (If you're active but are loo...
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What is the best way to start IIFYM after a low carb diet?
Switching from a low carb diet or keto to flexible dieting can be a bit tricky. Not due to IIFYM mind you, but due to the fact that when eating such a low carb diet, your body has been trained to perform a certain way. Once you start adding carbs back into your diet, your body might love it, or hate the change. It really depends on how long you were in depriving your body of glycogen for. If you we eating low carb or keto for a few months, your transition into flexible dieting will probably be a cake walk. All you'd have to do is slowly increase carbs over a period of 3-6 weeks until you get to your daily allotment. If you were doing keto or Atkins for a year or more,...
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The Reverse Diet Survival Guide
Months have passed, you’ve mustered up thousands of steps on the treadmill, uttered plenty of prayers before stepping on the bathroom scale for those weekly check-ins, and ran every calculation possible in the IIFYM calculator. You’ve upgraded your Instagram selfie game and reached the dieting goal you set prior to stepping on a bodybuilding stage or hitting up the beach for that family vacation. Despite those washboard abs, peeled pecs and a DM packed with admirers, you’re ready to throw that kitchen scale in the back of the closet and all dietary inhibition to the wind. The reality of the matter is, however; the work is far from over. Now that you’ve reached...
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5 Rules for a Best Upper Body Workout
Let’s face it, who doesn’t want a jacked upper body? There’s no shame in it, and by following the points in today’s IIFYM article you create both a powerful and sculpted upper body in no time! While following the basic lifts and rules is important, if you truly want to optimize your upper body muscular adaptations you need the latest and great scientific techniques discussed in this article. (Remember, your diet must also be optimal to get any noticeable muscle gains, you can use our IIFYM macro calculator right HERE to see exactly how much you should be eating!). Here are 5 scientifically backed techniques we use at IIFYM to help you craft a best upper...
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The Essential Guide to Workout Supplements
While getting all of your nutrients and energy from whole food options is ideal, IIFYM.com isn’t naïve to think that people aren’t looking for workout supplements to fill in the gaps. With so many brands and products on the market, it’s difficult to decipher what is legit and what is bogus. For that reason, I’m putting together a list of workout supplements that you should consider—based on science. We want to point out first, that having a solid nutrition plan and workout program is ideal for seeing the results you desire. If nutrition is your downfall, you don’t need to worry. Simply check out the calculators found on IIFYM.com to find out how many calories yo...
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Stop Villainizing Sugar for Widespread Weight Gain
If an apple a day keeps the doctor away, then donuts may as well be a one-way ticket to the Grim Reaper. Let’s face it, after determining your daily intake through the IIFYM calculator, you may as well not even think about enjoying candy with some of those available macros, right? Well, not so much… Despite how bad of a rap sugar consumption gets from mainstream media, the scientific community and their well-supported research show quite a different story. Before you vow to never tempt your taste buds with the sweet taste of that evil substance. Or, lock your kids away in an organic garden. Below are some considerations and legitimate scientific research to shed l...
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Diet Break: Is It Time For You Pause Your Diet Plan?
The mere thought of going on a diet plan is enough to make someone reach for the cookies and hold on for dear life. Fat loss OR ice cream? How about both! When most people think of a diet they think of bland food (thankfully, not you because IIFYM and flexible dieting for the win!), endless hours of cardio, and going to bed every night curled in the fetal position holding their poor, rumbling stomach as they cry themselves to sleep. Thankfully though, since you’re on the IIFYM website, you know that isn’t the case! Many individuals aren’t even sure where to start with their diet, and, unfortunately, set themselves up for failure from the get-go. Check out the II...
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Highly Palatable Food & Weight Management Issues
Our society has become pretty comfortable blaming just about anything for their weight management issues. Gluten, dairy, eating too little, even blood types have been suspects over the years. Although a relatively simple concept, admittedly there are a lot of nuances that go into a really successful dieting effort. Tracking and adjusting your total calorie intake through macronutrient goals with tools like the IIFYM Macro Calculator or an online physique coach is a great place to start. Plenty of bogus excuses float around the Internet any given week. Through all the bizarre justifications that should just be ignored altogether, one often-underestimated consideration ...
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Should I subtract fiber from carbs?
When it comes to IIFYM and fiber, there is no additional math. With IIFYM and weight loss, we base everything off of the gross amount of carbohydrates, not net carbs. Losing weight is all about the gross amount of food we eat, which is why there's no reason to subtract fiber from carbs. So, when you get your macros from the IIFYM calculator, keep this in mind so you're focused on only the essential aspects. Why You Don't Subtract Fiber with IIFYM If your macro diet dictates that hit 150 grams of carbs and 30 grams of fiber, you do just that. At the end of the day, on your weight loss log, make sure that you have eaten 150 grams of carbs and 30 grams of fiber. No...
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What do I do if I hit my macros but have left over calories?
I founded IIFYM.com in 2011 specifically to show people a new way of weight loss. Not just a weight loss diet but a fat burning program that is centered around rapid fat loss while eating the foods you love. First with the introduction of our macronutrient calculator and then a few years later when we introduced our game-changing Macro Blueprint, I can confidently say, Mission accomplished!! To date we have helped over 15k clients with their weight loss goals simply by tracking macros.Out of the 14k people we have helped reach their weight loss goals, I would say that nearly 1000 have asked this question time and time again: What do I do if I hit my macros but over calories?...
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Why does the Flexible Dieting macro calculator tell me to eat so many calories?
The numbers that the IIFYM macro calculator spits out are based on the numbers you input for your body and energy levels. Most people think these numbers are high for one of two reasons: 1. They really have no idea of how many calories they consume daily because they have never accurately tracked their calories or macros. 2. They are brainwashed and believe that men should eat 1800 and 1200 calories respectively. These numbers are old logic that doctors used in the 1950's to help the morbidly obese people of that generation lose weight. When people think of dieting, they think of calorie restriction, they think of starving themselves, and th...
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Is it true that vegetables are a “free food” and don’t need to be tracked?
Do I count vegetables in my macros or are they free calories? Out of the 200 emails, we get every day, this question is asked probably 5 times. Having helped over 25k clients per year lose weight with our macro diet plan, I can't even count the number of times this fat burning question comes up. It's a great question and the answer is a complicated one but can be summed up by answering a simple question.; What do you do with the vegetables?Do you dress them up in little astronaut suits then parade them around pretending they are little space aliens looking for a new planet to occupy or do you eat them? If you eat your vegetables, then the answer is simply yes, you ...
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Benefits of Carb Cycling – Do they exist?
Similar to IIFYM, carb cycling is a hot topic in the fitness industry these days. From followers of IIFYM to people who follow strict meal plans, it seems that carb cycling as a nutritional strategy has spread its way into most sub-groups of dieters. It's a pretty simple concept as the name says it all. Carb cycling involves changing your macro distributions around, mainly fat and carbs, for various periods of time. Technically, the definition of carb cycling could be extended quite wide as there are many forms. For example, someone could have a few high carb days a week followed by low and moderate carbs for the rest of the week, while another person could have high carbs ...
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Do You Have to “Suffer” While Dieting?
Why is it that when it comes to dieting, everybody automatically thinks they have to suffer and deprive themselves of everything in life? Why is it that people think they can’t have the foods they love and crave in moderation? Why does the word “dieting” have to be portrayed as suffering? (To end that right now, use our macro calculator.) We really don’t have a clear-cut answer to this, but we feel a big part has to do with the personality of people feeling like they need to suffer as much as possible on a diet to say they did everything in their power to try and accomplish their goal, even if they didn’t accomplish it entirely. It’s almost like a sneaky e...
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Menstruation and Dieting- Mastering Your Cycle
If you’re like most women and tend to dread that week before your period hits, you aren’t alone. Hormones are running wild and it may start to feel as though nothing you do is helping alleviate the symptoms. Cramps set in, fatigue rages on, and the only action you want to take is staying curled up in your bed. When it comes to nutrition and workout programming, men and women are generally quite the same. Both genders require a certain level of protein each day to optimize their program, both genders should be doing a few key lifts in their program to make maximum progress, and both genders need to be choosing from a similar group of healthy foods. Yet, your macros...
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Does a Higher Daily Protein Intake Keep You Leaner in the Offseason
Picture this…You just ended your 28-week contest prep diet or 16-week vacation dieting phase. Your daily protein intake is through the roof, you are sick and tired of sucking down protein shakes, your jaw is exhausted from chewing animal protein sources, and you are fed up with the extra money being spent on protein sources. We all know by now that a higher daily protein intake during a calorie deficit has its benefits, there’s no arguing this (1). What if we told you it may be worth experimenting with a higher protein diet during the offseason? In this article, we will look into the protein overfeeding research, see some of the pros and cons to a hi...
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Intermittent Fasting For Weight Loss: Fasting Myths Debunked
Intermittent fasting (also known as IF) is becoming increasingly popular among people who are looking to lose weight and fat, and even among those who are trying to build muscle and optimize their body composition. (Whether you plan on starting an intermittent fasting program or not, following a proper diet is crucial. Start with our Macro Calculator.) Proponents of this meal timing approach to dieting are convinced that it is superior to other forms of energy restriction, with a number of benefits being attributed to the “fasting” element, including: more weight loss, higher Resting Metabolic Rate (RMR), increased muscle retention, and increased insul...
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The Best Fish Oil Supplement for the Money
As someone who believes it’s difficult to put a price tag on good health, I’m still price conscious when shopping for supplements. I don’t buy into the hype and I’m not about to spend money on something that does not have science backing it. With that being said, IIFYM.com isn’t your source for pushing supplements—in fact, most of the time we try to teach you how to get nutrients from your diet alone. However, there are a few key supplements that we believe are truly beneficial. But, proper nutrition should be at the forefront of your mind at all times. If you aren’t sure where to even begin with your nutrition, don’t worry. The IIFYM.com website is a ...
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5 Real World Truths About Weight Loss
Let’s face it, there are so many reasons for cutting weight, such as: Aiming to improve your health Improve your appearance Making a lower weight-class or getting on a bodybuilding stage Getting to a healthy weight Maybe even a vacation or photo shoot to look your best Losing body fat and cutting weight is a common goal shared by many. A 2014 article in the Journal of the International Society of Sports Nutrition reviewed the literature pertaining to metabolic consequences of dieting, with an emphasis on athletic populations. This was a strong paper because it helps identify and acknowledge the difficulties and hurdles faced by dieters. This evide...
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Eating A Low Fat Diet: Here are 10 Foods to Minimize or Avoid
I know what you might be thinking… “but, Matt, with IIFYM I’m supposed to be able to eat anything I want. Why would I want to utilize a low-fat diet?” That’s true, with IIFYM you really have no limits, but if you are trying to lose weight, we need to remember that there are more calories per gram of fat compared to the other macronutrients. If you lower your fat, you could consume more of other macronutrients instead—this would be great when restricting calories because it would allow you to eat more by simply changing the ratio of macronutrients. Again, this article is for those truly struggling to lose weight and are looking to tighten things up a little...
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Part 2: Compound vs Isolation Exercises – Which one is Superior?
In part 1 we talked about the different benefits of isolation and compound exercises, exploring the relevant research on this topic. In part 2 we are going to take this research and see how we can implement it to optimize our training for balanced muscle growth. Also, check out the impact compounds vs isolations have on fat loss. Building muscle and losing fat starts with nutrition, get your bulking or cutting macros with the IIFYM calculator. Practical Applications As the research shows, in beginners, a couple of opposing compound exercises for the upper body (push/pull) is all you likely need to maximize muscle growth in this area. The same can likely be said...
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How Much Protein Is Enough With IIFYM?
One question that many of our clients often ask us as they get started on the IIFYM diet approach is, ‘how much protein do I need?’ When reading about protein, you’ll hear recommendations all over the map. Some diets have you eating as much as 1.5-2 grams of protein per pound of body weight while others claim that 0.5 grams/lb. is the answer to the question of how much protein do I need in a day. Who’s right? And more importantly, what intake should you use? (An easy route to go is by simply using our Macro Calculator!) When it comes to protein intake, there are general recommendations that you can use, but if you want to get the best results possible, ...
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IIFYM Interviews Flexible Dieting Coach; Tyler Mayer
1. IIFYM.com interviews Flexible Dieting Contest Prep Coach and Diet Doc Clinician; Tyler Mayer. IIFYM: For our readers that might not be familiar with you, can you please tell us a bit about yourself?TNT: I’m Tyler, and I’m a nutrition consultant and strength coach for my company.Team TNT. I’m also an IFPA pro bodybuilder, competitive powerlifter, and a Diet Doc licensed clinician. IIFYM: How did you get started in natural bodybuilding?TNT: I’ve always been an athlete at heart. I was a four-sport athlete (basketball, football, track, and baseball) in high school and eventually played college football. I only played for a year, because I decided to go into...
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10 Low-Calorie Starbucks Drinks Worth Your Macros
1. Dark Chocolate Light Frappuccino One of the most popular Starbucks drinks ever, we had to give you a way of enjoying this rich, smooth, chocolatey dream the low-calorie way!!! Ordering: Grande, Dark Mocha Light Frappuccino, no whip Macros: F: 1 C: 34 P: 5 Calories: 160 2. Grande Toasted White Chocolate Mocha Recipe by @TheMacrosBarista on Instagram Just in time for the holidays, when you want to grab a low-calorie Starbucks drinks, add hot toasted white mocha to your list after you hit the iron! Ordering Grande Toasted White Mocha with 2 pumps toasted white mocha syrup, 2 pumps sugar-free vanilla (or Splenda) and Half water, Half coconut milk. (For t...
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IIFYM.com Interviews Amber Orton (Fokken)
Introducing Amber Orton (Fokken) IIFYM: For those who don’t know you, please tell us a little about your background and how you got into fitness? Amber: I fell in love with fitness in 2010 after I won the overall in the bikini at my very first NPC show. I had a background in pageants and modeling, yet never realized my love for lifting weights and living a truly fit lifestyle until I began competing. The decision to compete was 100% driven from my older brother, Aaron Orton, owner of Genuine Fitness in Eugene, Oregon. He pushed me to enter a show because he saw potential in me I would have never seen. So I give a lot of the credit to him for believing in me even back then....
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IIFYM.com Interviews Dr. Joe Klemczewski – The Godfather of peak week
IIFYM Interviews Dr. Joe Klemczewski, Ph.D. - Founder: The Diet Doc, LLC, Team Klemczewski Perfect Peaking Program, ALPHA Mag: The Evolution of Fitness, The Shadow Foundation, LLC IIFYM: For those of our readers that are not familiar with you and your work, will you please tell us about yourself and your credentials? Dr. Joe: I’ll go all the way back to my earliest health and training inclinations. I grew up in a family that didn’t value nutrition, fitness, or health in any way, but once I had enough self-awareness to realize I wanted a different sort of life, I took off rapidly in a different direction. By the time I was 12 years old I was buying Muscle & Fit...
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Nutrition in the Prevention and Treatment of Type-2 Disease
(Always consult your physician before starting a new diet. This includes using the recommendations from our macro calculator.) In the epidemic of non-communicable diet and lifestyle disease, type-2 diabetes has emerged as a particular scourge: the leading cause of death under 60-years of age, and an annual cost of 263-billion dollars in North America in 2013 (1). The population-based research showing a significant rise in diabetes prevalence over the past 50-years mirrors environmental changes in nutrition habits, food availability, diet composition, and population activity levels (2). The clear environmental determinants of diabetes risk and prevalence in turn point...
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What Stimulates Muscle Growth More…Whole Eggs or Egg Whites?
You are woken up by an early text message from your friend. They say “Remember we had that discussion about egg nutrition? I told you whole eggs are better than egg whites.” With one eye open, you message back and say, “What the heck are you talking about?” Your friend tells you to check Instagram and Facebook. You scroll down your phone, your feeds are flooded with headlines from the New York Times saying, “Whole Eggs are Better for you Than Egg Whites.” While scratching your head you are thinking “WTF?” I just stocked up on a months’worth of liquid egg white cartons. You begin reading the article frantically while...
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50 Workout Songs for Cardio
If you’re reading this, you’ve likely already embraced our playlist of the best workout songs available for heavy lifting and PRs. You’re breaking more PRs than a bull breaks china, and now you’re mentally preparing for the next major challenge for anyone that steps in the gym- cardio. Yes, yes, we know. Just hearing the word makes us queasy too; but in the name of six packs and Snap Chat, we all have to embrace the struggle sometime or another. (Side note: If you are looking to achieve any health or physique goal (such as six-pack), you'll need a balanced diet. Here's the place to start: IIFYM macro calculator) Unless you’re one of the rare few that ...
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Follow up interview with Dr. Layne Norton
Dr. Layne Norton Follow Up Interview with IIFYM.com IIFYM: For those of our readers that might not be familiar with you, can you please tell us a little bit about yourself? Your credentials? BioLayne: I’m a science geek who likes to lift heavy stuff. I did my BS in Biochemistry and my Ph.D. in Nutritional Science. I am a pro natural bodybuilder, powerlifter and I finished 2nd in the world last year in the 93kg class at the IPF work Powerlifting championships where I set the IPF 93kg world record squat of 668 lbs. IIFYM: Since our last interview, (Click to read it > > Layne Norton Interview) you have been quite busy. Everything from a supplement ...
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Understanding BMR & TDEE Calculator – What is the difference?
Understanding The BMR Calculator On a mission to get lean? Want to pack on pounds of muscle mass? Trying to master your body composition and succeed with your fat loss goals?It is no secret that IIFYM.com is the authority on flexible dieting. We help people burn fat and build muscle at an alarming rate. Our clients make amazing progress while eating the foods that they love, without the suffering that one might expect with a traditional fat loss diet. We have clients coming to use each and every day asking for help. When they do, one of the very first things we do is figure out their basal metabolic rate using a BMR calculator. If you want to succeed at making any sor...
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IIFYM.com interviews My Macros+ creator, Jason Loewy
For our readers that don't know you, can you tell us a bit about yourself? In short, I am an athletic tech nerd that has overcome a ton of adversity and physical setbacks to end up where I am today. I would debate that I am one of the happiest people in the world and always try to keep a positive outlook no matter what the situation. I’m 25 years old, have my M.S. in computer science from the University of Southern California (Fight On!), have competed in 5 bodybuilding competitions since I was 17 and won my pro card when I was 20 years old through the OCB. On top of that, I combined two of my loves while starting my own iOS app development company, My Macros...
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Is Cardio Necessary For Fat Loss?
When most people think of fat loss, the first thing that comes to mind is endless hours of walking on a treadmill. Articles in popular magazines have advocated aerobic training in the so-called, “fat burning zone” over and over again, making it seem impossible to lose fat any other way. Although there is some truth to the notion that aerobic exercise burns fat, a deeper understanding of energy metabolism, energy balance and adaptations to exercise can help clear things up. 1. Thermodynamics and Energy Balance First things first, the primary criterion for fat loss is a sustained energy imbalance between energy intake from food and energy expenditure....
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Vegans Diet – Here’s How To Include More Protein In Your Diet Plan
You're vegan, huh? No meat at all. Wow. Interesting… so, how do you know if you get enough protein? Here it is -- the standard almost scripted inquiry that vegans likely encounter, day in and day out around water coolers across the country. Non-vegans learn of their preferences on animal consumption and this tired but well-meaning interview process begins. Cue the eye-roll. Typically, the question is followed up with a reasonable response in the form of assurance such as Lots of beans. or Soy. Seeds, nuts, quinoa, and a variety of protein powders such as hemp, rice, and pea, are all other ideal options which vegans reach for to supplement their ...
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IIFYM.com Interviews Chris Lavado
For those of our IIFYM readers that might not be familiar with you, can you please tell us about yourself? Chris Lavado: Not familiar with me? Impossible. LOL, jk. I’m just a dude with a passion for fitness & a big heart. I care about people. I am a pioneering advocate of the flexible dieting/IIFYM movement. One of the first dudes who started spreading awareness on the proper methods of fitness & nutrition via YouTube & social media. I have a pretty extensive history as a personal trainer as well, working for a few awesome companies back in my day, & coaching hundreds of people from young kids to old grandparents to professional athletes. I pr...
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Macros Matter But Calories Are King
If you’re reading this (no it’s not too late as Drake may suggest), then you likely also read my recent article outlining the importance of tracking macros for long-term physique development. (Something the IIFYM Macro Calculator can help you out with). In that article, I alluded to the fact that tracking daily calorie intake is a great place to start when paying more attention to dietary habits. I then proceed to explain how macro tracking comes into play. Well, that’s fine and well for those of us that have already had plenty of experience tracking daily calorie intake, but what about everyone else just getting started (or the non-believers)? Some of you may b...
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Gain Muscle and Lose Fat: Can You Accomplish Both Simultaneously?
Who doesn’t want to get jacked and shredded? But the age-old question always seems to be, can you gain muscle and lose fat at the same time? Why not? Gain muscle and lose fat FTW! It can be done said all the old school bro-science magazines! See any of them around anymore? Nope. IIFYM has been bombarded with this question. So honestly, can you gain muscle and lost fat simultaneously? The short answer is yes and no. Ha! Wait, what? You didn’t think it was a simple yes or no answer did you? The long answer of can you gain muscle and lose fat is to be explained below in this article. It’s indeed possible to gain muscle and lose fat, but the answer comes down to wha...
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Pre-Workout Supplements: 6 Side Effects and How To Avoid Them
Before getting started, IIFYM would like to point out that pre-workout supplements are not for everyone and can have serious side effects to your overall health if not used as directed. IIFYM recommends that you consult with your doctor before using any pre-workout supplements. Also, IIFYM does not support the use of pre-workout supplements to anyone under the age of 18. With that said, if you are looking to start tracking macros, click here for our macro calculator! Pre Workout Supplement 2019 We live in a world where we expect to feel something when we use pre-workout supplements. If you don’t feel some sort of energy, tingly sensation, or mental focus, the...
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IIFYM Diet vs Paleo Diet – Why Not Both?
IIFYM Vs. Paleo Diet – Why Not Both? If you’re in the health and fitness industry, chances are, you’ve heard of the Paleo diet before. If not Paleo diet, perhaps the ‘Caveman’ diet rings a bell. Call it what you want, this is currently one of the hottest diets (fad diet?) of today’s times and is one that more and more people are jumping onto as they strive to burn fat, build their body, and improve their health. Now like most things in life, there is good and bad to this diet set-up. Adamant followers of this approach may deny that as some tend to be rather cult-like in their beliefs, but when you take a step back and really look at the paleo diet p...
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IIFYM.com Interviews Alan Aragon
For those of our readers that might not be familiar with who Alan Aragon is, can you please tell us a little bit about yourself? Your credentials? I’m a part-time researcher, part-time lecturer, part-time writer, and full-time bro. I stay busiest as the founder & executive editor of my research review (AARR). My formal education is in nutritional science. I’ve published both primary and secondary research in the peer-reviewed literature, in the areas of sports nutrition and bodybuilding. I co-authored the most viewed article in the history of the Journal of the International Society of Sports Nutrition. Notable clients, I’ve worked with include Stone Cold ...
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Creatine for Women: What’s The Most Effective Type?
Many have asked the question, “is creatine for women?” The answer is an emphatical, YES! For years women have pushed it to the side and considered it only being for men. Yet, creatine for women can be notably beneficial. Follow along with this IIFYM insider scoop to find out why you should add it to your supplement regimen. (Although supplementation is beneficial, your diet needs to first be geared towards sustainability. The IIFYM macro calculator is a great starting point!) *please note that IIFYM and the author do not recommend taking any supplements without first consulting with your doctor to ensure there are no interactions with any health conditions you ma...
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Testosterone Supplements: 10 Sources Worth Your Attention
With so many testosterone supplements out there today, we at IIFYM decided to give you the goods when it comes to knowing what testosterone supplements work. If you’ve followed us for quite some time you know IIFYM does not recommend many products, yet we try to provide you with informative content such as providing you with macros with the IIFYM macro calculator. While this article contains many different ingredients to look for, there are still more out there that studies are being conducted on. So, sit back and get ready for an informational content piece to help boost your potentially lagging natural testosterone levels. *Before getting started, IIFYM and the au...
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“Everyone is different”: The Lazy Person’s Excuse for Dieting and Exercising but Not Losing Weight
How many of you at one time or another gave an excuse as to why you weren’t making progress with your fat loss diet? I couldn’t tell you how many times I heard people say “everyone is different, Matt.” While I agree, that excuse doesn’t hold up when it comes to your health and fat loss diet. For starters, it all begins with how many calories you take in each day. If you aren’t sure what that number should be, check out the IIFYM macro calculator and it will get you all squared away so you can mark that initial piece off of your checklist. *It should be noted that we at IIFYM.com, as well as the author, would advise you to consult with your doctor before en...
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Adjusting Macros-How often should I make changes?
How Often Should I Change My Macros? So you used the IIFYM Macro Calculator to get your fat loss macros and you are ready to start rapid weight loss diet. As you go about your If It Fits Your Macros approach, there may come a time when you begin to wonder, how often should I make diet changes? Do I need to adjust my macros on a regular basis or can I just keep using them as they are? For whatever reason, everyone seems to think they need to change their weight loss macros every time their weight changes. DON'T DO THIS!!! The answer to this question is it depends on the situation (of course). If our clients are seeing great results, it makes no sense to f...
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Breastfeeding Nutrition – IIFYM Mommies & Fat Loss Macros
You just brought a new baby girl or boy into the world and couldn’t be happier. At this stage, you’re probably making the decision (or made it long before you gave birth) whether to start breastfeeding or not. Breastfeeding, if you are able to, is usually always a wise decision as there are a number of benefits that go along with doing so. Breastfeeding Benefits for Mother • Gives your new baby the ideal level of nutrition• Provides key antibodies that can help strengthen your baby’s immune system and protect him or her from health-related issues.• May help reduce the risk of a number of unwanted health issues such as ear infections, respiratory t...
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How Your Circadian Rhythm Can Disrupt your Diet
What is Your “Circadian Rhythm”? Humans (and all organisms) have an organization to physiological processes that are primarily anchored around two environmental contrasts: the 24-hour cycle of light and darkness. The cycle of light and darkness corresponds to behavioral changes: the light period is also the waking, active, and food foraging phase. The dark period is also the sleeping, inactive, and fasting phase. This physiological and behavioral architecture is known as circadian rhythm, from the Latin ‘circa’ (around), and ‘dies’ (day). The negative effects of sleep curtailment on appetite, hunger, metabolism, and food intake are well documented in the l...
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Interviews Eric & Chris Martinez -IIFYM.com
1. When and how did you get started with fitness? We have always been involved in sports at a young age. We used to play soccer for 8 years and Basketball all the way up to senior year of high school. But it wasn’t until the death of our father our senior year of high school that really turned the tables. His autopsy report showed a small diagnosis of heart disease and this really made us want to live nothing but a dynamic lifestyle and to help others do the same. With our father’s loss, we also needed something to alleviate our anger, so weight training was a very good therapeutic outlet for us. This is where our drive and intensity comes from when we train day i...
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Interviews Brandan Fokken -IIFYM.com
IIFYM: Thanks for taking the time out to speak with IIFYM.com Brandan.I know you are extremely popular in the bodybuilding and fitness world, but for those IIFYM.com readers that don’t recognize your name, would you please tell us a little bit about yourself and your position in the health and fitness industry? BF: Well I do a lot of various things. I am a corporate wellness coordinator for the worlds largest ethanol company. I have a successful prep business called “Fokken Strong Training”, I have 13 sponsors Bodybuilding.com, Beast Sports Nutrition, Quest, P28 foods, MuscleEgg to name a few. I am a physique competitor, fitness model, published writer, and I speak ab...
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IIFYM Carb Cycling
What if I told you that you could feast on an abundance of carbs – enjoying a large plate of pasta, a stack of pancakes, or a large bowl of your favorite low-fat frozen yogurt all without packing on any fat? In fact, you would lose fat. Before moving forward, if you haven't gotten your daily macro intake. Start here with our Macro Calculator. Your Complete Guide To IIFYM Carb Cycling Carb cycling is one of the hottest approaches out there right now in the nutrition industry and for good reason – it works. If you want to burn fat, bust through plateaus, and feel great while doing so, carb cycling is the protocol to turn to. Some people have the noti...
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Tracking Macros While Dining Out: The 3 Best Approaches
Dining Out, If It Fits Your Macros Style You’ve just been invited out to dinner with your friends on a Friday night and immediately feel some excitement at the thought. Soon after, however, anxiety sets in. What about your macros? You do after all have fat loss goals! The great part about IIFYM and the if it fits your macros approach is that pretty much anything goes provided you hit your fat loss macros. If you want pizza, you can have it. Want some pasta? That’s fine too. While obviously, you should be focusing on nutritious choices as often as possible to promote health as well, the beautiful idea about Flexible Dieting is that you can eat what you crave and de...
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10 Tips to Keep Fat Intake Low and Consistently Hit Your Macros
You’ve just received your initial macro numbers from the macro calculator on the IIFYM website and are ready to get started with your weight loss diet plan. After a few days, you notice that you are consistently hitting your protein and carbohydrate numbers, eating a greater variety of foods than ever before; however, your fat intake is consistently over your macro numbers. You focus on keeping your fat numbers in check the next few days; however, you just cannot seem to get all of your protein and carbs in without exceeding your fat macro number. Did the calculator go too low on the fat intake? How can you reduce fat intake and start hitting your numbers mo...
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Meditation: An Underrated Tool For Dieting Success
So you have now calculated your macro numbers from the macro calculator here on IIFYM and you have begun following all the necessary steps to your new weight-loss plan. However, you're beyond stressed at work and it's taking a toll on your motivation to follow through will all of your hard work and research. IIFYM knows that life can be challenging and stressful, but the main goal is that you find success with what you're doing. Meditation and mindfulness can be a great tool add to your tool belt along with all the wonderful IIFYM programs we have to offer. The Mind and Body The human body was designed to move and endure the challenges of everyday life. The m...
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The Pros and Cons of Online Fitness Streaming
Are you someone who is enthusiastic about fitness, but can't find the time to go to a gym? Or maybe you have so many chores to complete at home and you're too tired to go outside to workout? And wouldn’t it be great if there was someone or something that could calculate our diet for us and tell us exactly what we should be eating? This is where online fitness services such as IIFYM.com are necessary! I know how it can be because we've all been there. This isn't a new or exclusive problem. A lot of people want to be fitter and healthier, but they just lack the time and convenience to cater to this need. With the tight and jam-packaged schedules we have, it can be quite tedi...
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The Best Bicep Workout Strategy for Hypertrophy
While I’m here to bring you the best bicep workout for hypertrophy, we need to get one thing straight. Nothing in fitness is a guarantee. We at IIFYM want to keep it real. What works for me, might not work for you—and vice versa. There is no one size fits all approach when it comes to fitness. Yet, one thing is for certain, and that is you need to put in the time and effort in order to see any change with your body. Without exerting yourself, making your health and fitness a priority, and being consistent, you’ll never achieve the results you desire. *It should be noted that we at IIFYM.com, as well as the author, would advise you to consult with your doc...
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50 Best Workout Songs For Heavy Lifting and Hitting PR’s
Let’s cut to the chase. We aren't about playing the love music from below a lady's window while wearing a leotard and goofy hat. We're about lifting heavy stuff and get jacked as hell. That isn't going to happen while listening to nature noises or Marvin Gaye. Great workouts don't start with a solid warm up. They start with the best workout songs for getting hype and ready to do some heavy heaving. We're here to break hearts or break PRs, and we're all out of romance. What better way to get the PR party started than the absolute best workout songs to hit the music scene in recent years? After all, how many rap music videos do see where the people aren’t having a...
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Build Muscle and Lose Fat Workout: Why You’re Spinning Your Wheels
“I want to build muscle and lose fat at the same time.” This is a phrase that is all too common in the fitness industry. If you ask most people what their goals are when they start training, this is usually the first phrase that comes up. It's one of the most common concepts our IIFYM coaches hear from clients as well. Unfortunately, and ironically, this situation does not truly occur nearly as prevalent as it is said. As a general rule of thumb, it is best to focus on either the goal of gaining muscle or losing fat at a given time (pick your overall goal and begin today with the IIFYM calculator). Trying to simultaneously build muscle and lose fat usually, resul...
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Why Flexible Dieting Is More Useful Than Just Tracking Calories
Walk into a grocery store and look at any packaged food. Undoubtedly one of the first things you’ll see is the calories per serving listed somewhere on the front of the package. Open the menu at many restaurants and you’ll see a calorie count by the items in the “lighter side” section. If calories are so beneficial to track, then you may be wondering why physique coaches like me, and resources like the IIFYM flexible dieting calculator list macro goals and not just total calories for an ideal flexible dieting approach? If you’re already tracking calories, what’s the point of making dieting seemingly more complicated? Well, I’m glad you asked. It’s a g...
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The Best Chest Workout Program to Build Mass
Big and perky, that’s how we like ‘em. Someone new walks in and it’s the first place our eyes snap to. No, I’m not talking about a bar scene, but actually, the gym and finding the best chest workout for a bigger pair is a seemingly never-ending journey. A balanced physique is important, but every man out there hopes for a particularly impressive pair of pecs to show off to his bros and impress the ladies. Luckily, we share your passion for a nice pair, so we’ve created a guide with the best chest workout tips to help you maximize your efforts! Incorporate the below principles in your training, and use tools like the IIFYM macro calculator to begin taking con...
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The Transition: To Start Cutting Fat or Bulking?
Low reps or high reps? Free weights or machine? IIFYM or Clean Eating? All of these questions pale in comparison to how often I’m asked whether it’s time to start cutting fat or bulking by athletes I consult. It’s time such a common question is answered once and for all so you can decide the option best suited for you. The IIFYM calculator can be a great place to start, but tools like this are useless until you decide whether your current destination is Shredzville or Gainzville. Have Your Cake or Eat It The first realization that should be considered is the principle of specificity in terms of body composition goals. In general, it’s necessary to eithe...
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Part 2: Why Fad Diets Are Ruining The Fitness Industry
In Part 1 of this article, we discussed the rise of fad diets, what makes a diet a “fad”, and some of the more dangerous and unhealthy fad diets out there. Today, in Part 2, we’re going to talk about some of the more popular fad diets out there. Now, these diets have provided some people with encouraging results; but that doesn’t necessarily mean that you should run out and try them. (Side note: If you haven't obtained your dieting macros yet, check out the IIFYM macro calculator. It's time you started a sustainable diet!) Let’s talk about why... Very Low-Carb Diets Now things are about to get interesting. Low-carb diets are stil...
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The Drawbacks and Benefits of the Keto Diet
What is the Keto Diet? A keto diet (ketogenic) is a very high-fat diet, moderate to low protein and very low in carbohydrate, which causes a shift in primary metabolic fuel source from carbohydrates to fats. It also alters fat metabolism so the body produces compounds known as ketone bodies in the liver. These compounds include acetone, aceto-acetate & beta-hydroxy-buterate. These ketones can be used as energy in tissue like skeletal muscle and more importantly, brain. If you're looking for a more flexible approach then start with the macro calculator to begin losing fat. Under normal conditions, the brain exclusively uses glucose for energy, but in a ketog...
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The Best Back Exercises To Increase Pull-up Volume
Lebron may “wow” crowds pulling up for threes, and Migos by “pulling up in a ‘Rari” but for most of us, our best chance of impressing someone with our pull up skill is in the gym. Unfortunately finding someone with sick pull-ups skills is about as rare as finding someone that actually puts their weights up after using them. Normally the best advice someone gets when looking for the best back exercises for better pull-ups is to simply “perform pull-ups more.” Or to just start by using an assisted pull up machine until they’re able to execute bodyweight pull-ups. Although practice does make perfect, many considerations are left out that can greatly help gym goers bring up...
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6 Ways You Can Optimize Muscle Soreness Recovery
Muscle soreness recovery after a workout is often overlooked by many fitness professionals, athletes, and bodybuilders. For many, they place large amounts of focus and preparation on getting to the gym, optimizing supplement timings, pinpointing every meal and macro but then forget to optimize a key pillar in sports performance and muscle growth, their muscle soreness recovery or capabilities. As a result, many experience intense muscle soreness, also known as Delayed Onset Muscle Soreness (DOMS), which can be painful and affect your workouts for several days. Along with the general discomfort and impact on your workout, it can also lead to increased injury risk, a de...
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Part 1: Why Fad Diets Are Ruining The Fitness Industry
It’s no secret that weight loss is a popular goal among many people today. Even though obesity rates do continue to climb, it seems as though we’re turning a corner; as more people than ever are starting to get interested in health, fitness, and flexible dieting. Along with this increased interest, we’ve also seen a rise in the number of products, services, and other items aimed at helping people reach their weight loss goals. A great tool, for instance, is the IIFYM macro calculator. And while there are a lot of great things that have come from this fitness boom, one of the most detrimental, confusing, and outright harmful things to come out of has been the ris...
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Health Benefits of the Macro Diet
Health Benefits of the Macro Diet Macros -or macronutrients- are the big food groups that supply our bodies with the energy we need to function.This energy comes from the all-too-well-known calories. If you’ve ever attempted to lose weight, you are at least familiar with the term; calories in, calories out, meaning you want to lose weight, you have to eat less calories than your body needs, or use more calories (through exercise) than you eat. Make's sense, right? Why clean eating diets fail In short, clean eating diets fail because the starve you.Many weight-loss diets are based on counting calories or drastically reducing the amount we ingest daily; and while ...
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Do I have to eat every few hours if I want to burn fat?
Meal timing is far less relevant that most people are aware of. This is not to say that it should be neglected. However, unless you are training for a bodybuilding show that requires ultra-low levels of body fat or a competitive athlete, stressing about eating every few hours is hardly part of a successful fat loss strategy. Is It Truly Necessary to Eat Every Few Hours to Lose Fat The average IIFYM person eats 3 or 4 meals per day. Anything more than 5 meals per day becomes pointless. Even for the competitive bodybuilder or physique model, 5 meals per day is too much. According to current research data, eating every 3 hours DOES NOT increase metabolism or help burn ...
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Should I limit fruit or dairy products while doing IIFYM?
No, is the simple and short answer here. Unless you have an intolerance (autoimmune disease), allergy to certain products or dietary preference, there's no reason to limit yourself here. Dairy products and fruit aren't the culprits that cause fat gain. The Proven Reason Fat Gain Occurs It's the overconsumption of calories, so if you're consistently eating in a hypercaloric surplus then you're going to put on unwanted weight. When an individual eliminates dairy products and/or fruit from their diet, they are most likely putting themselves in a deficit. Any voluntary dietary restriction is going to result in consuming fewer calories. It's far more sustainable...
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IIFYM Protein Muffins – Peanut Butter Oatmeal
1. Cellucor PB Marshmallow Oatmeal Raisin Muffins Ingredients• 3g Splenda• TSP of Baking Powder• 10g Pb Lean (powdered peanut butter from MyOatmeal.com)• 30g Cellucor PB Marshmallow Whey• 1 Tbsp Greek Yogurt• 1 TBSP Regular Yogurt• 2 Egg Whites• ½ cup Flavored oatmeal from MyOatmeal.com• 10g Complete Pancake Mix 2. Directions Simply Crack your Egg Whites and add into a magic bullet, toss in your yogurts, and then add in your dry and let it rip for about 2-3 minutes until you get a smooth consistency in your blender/magic bullet Pre-heat Oven to 350 degrees and spray a muffin sheet/pan with cooking spray so they do not stick f...
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Which TDEE formula is best on the IIFYM calculator?
In step 1 of the macro calculator, the most accurate formula is the Lean Mass option. This allows you to enter your body fat percentage, which calculates your nutritional needs off of your lean body mass (muscle mass) rather than your total body weight. An easy way to break it down in to very simple terms; since muscle is alive and requires a steady flow of nutrients in order to survive and grow, while fat on the other hand is not alive and requires hardly any attention to maintain it's mass therefor it makes the most sense to base our nutritional and caloric needs off of our lean mass, which is what makes this formula in our calculator the ideal option when calcul...
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Organic Food vs Conventional Food – Which One Bro?
“Time to put on your grown up hats and make a decision.” Please tell me you have heard this saying before? If not, let me try another one such as “quit complaining and just make a decision already?” If you haven’t heard this then you've been living under a rock. All kidding aside, this whole debate about which is healthier for you “organic or conventional (regular) foods,” has gotten out of hand. All this nit picking and complaining over organic vs. conventional foods has been ridiculous. Almost as much drama as you see on Jersey Shore. So that’s why I’m saying put on your grown up hat, quit complaining, and just make a decision alr...
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2 Macro Diet Recipes
2 Macro Diet Recipes One of the biggest advantages of the macro diet is that it allows you to eat whatever you want, If It Fits Your Macros. That’s the magic phrase. But there isn’t any magic involved in the macro diet approach. It’s pure science. You calculate your daily macronutrient needs, reduce it by 15-20% to lose weight, and prepare your meals around those numbers. Our macro calculator will handle the details for you if you want to save time. This leaves a lot of room for flexibility and no need to starve yourself or deprive yourself of the foods you love, for example. That´s the reason why IIFYM is commonly referred to...
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