IIFYM - – If It Fits Your Macros, A flexible diet plan

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 […]

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Meal Timing for Macros: Does It Even Contribute to Your Diet?

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 […]

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The PCOS Playbook: Tracking Macros for Weight Loss

If you find yourself diagnosed with PCOS, you are not alone. 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 […]

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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. […]

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Part 2: Are Compound Exercises Superior to Isolations?

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 […]

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Are Compound Exercises Superior To 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 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 […]

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Diet Break: Is It Time For You To Push Pause?

The mere thought of going on a diet 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!), […]

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IIFYM Under A Microscope: Before and After Results

Right up there with fasted vs fed cardio, there’s 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 […]

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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 […]

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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 IIFYM.com article having the exact same thought. I live an extremely hectic life between running my business […]

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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 […]

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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 after another so […]

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Why Your Circadian Rhythm Issues are Causing Your Diet to Suffer

What is Your “Circadian Rhythm”? Humans (and all organisms) have an organization to physiological processes that is 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 […]

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Working to Build Muscle and Lose Fat: 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 […]

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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 […]

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