Refeed vs Cheat Meals

What Is A Refeed & How Can It Help IIFYM Fat Loss? I get over 150 emails every day at IIFYM.com and without a doubt, one of the most common question our clients ask me is ‘what is a refeed’? Refeeds are one of the fat loss strategies we use time and time again with our […]

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Breastfeeding Nutrition – IIFYM Mommies & Fat Loss Macros

Your IIFYM Guide To Breastfeeding Nutrition: What You Must Know You’ve 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) about whether to breastfeed or not. Breastfeeding, if you are able to, is […]

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IIFYM vs Paleo – Why Not Both?

1. IIFYM Vs. Paleo – 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, perhaps the ‘Caveman’ diet rings a bell. Call it what you want, this is currently one of the hottest diets of today’s times and is one that […]

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What is IIFYM?

What is IIFYM? – If It Fits Your Macros  ‘Macro’ is short for Macro Nutrient, of which there are four plus one consideration*: • Protein • Carbohydrates • Fat • Alcohol (not much nutrition from this one, just calories) • Fiber *Fiber is the consideration that we mentioned above. It is one of the components […]

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Why Your Family Doctor Isn’t a Great Choice for 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 eating and how it relates to things like weight loss, […]

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Is cardio required for fat loss?

IS CARDIO ESSENTIAL FOR FAT LOSS? (by Antonis Damianou of Smart Training & Flexible Dieting) 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 […]

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Tracking Macros While Dining Out

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 thing about IIFYM and the […]

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IIFYM & Carb Cycling

Your Complete Guide To 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. Interested? Of […]

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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 is why: If you used the IIFYM calculator to get your macros, you already counted the […]

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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 the people. I am a pioneering advocate of the flexible […]

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Tracking Alcohol Macros – Can I drink with IIFYM?

Tracking Macros & Drinking Alcohol with IIFYM Being in recovery for 17+ 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, […]

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How Much Protein Is Enough With IIFYM?

How Much Protein Do You Really Need On IIFYM? One question that many of our clients often ask us as they get started on the If It Fits Your Macros 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 […]

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Is it true that vegetables are a “free food” and don’t need to be counted?

Do I count vegetables in my macros or are they free calories? Out of the 150 emails we get every day, this question is asked probably 5 times. It is a great question and the answer is a complicated one, but can be summed up by answering a very simple question; What do you do with the […]

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Carbs at Night, Make You Fat?!?!

This is something that I’ve been meaning to write about for a long time because this is just about the most ignorant dietary myth that is still around and I hear it over and over again. Don’t eat carbs after ‘X’ o’clock because it will turn into adipose tissue. I mean how many of you […]

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Acne – Clearing up the issue once & for all

If you are like me, you care about how you look. The better I look, the better I feel, so I make it a point to keep up with my appearance. I exercise, eat right, dress well, shave, wax my eyebrows and get manicures and pedicures weekly (yeah.. I’m that guy). Regardless of your regimen, […]

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