Are you trying to lose weight but feel confused about what foods fit your macros? It can seem very overwhelming at first, when you’re on your own trying to figure out exactly what to eat, how often, how much, and how to even cook such meals – especially with all the conflicting information available in books and on the internet. Why use a meal plan? Our personalized IIFYM Macro Meal Plan is a great option for burning fat that takes all the hassle and stress out of planning your meals, while allowing you to eat whatever you want. That’s right – If It Fits Your Macros, it can be eaten free of guilt. A detailed laid out meal plan will save you time trying to fit your macros, hel...

One of the most requested services we’ve gotten at IIFYM is for meal plans. Meal plans take the hassle and guesswork out of meeting your macro requirements. Our philosophy is that you can eat whatever you want, If It Fits Your Macros. Our Blueprint offers you the framework for learning how to track your macros yourself, but we also have our IIFYM Meal Plan for those who don’t even want to think about it. The meal plan is yours to customize. Each meal in your plan tells you what the macros are for that serving, so you are free to swap things out as you please! The idea is to use the meal plan as your basic guide, to either follow to the letter or customize as you wish. Our mea...

Let’s be honest, for many of us, working out is kind of a chore that we can’t wait to get over and done with. We do it because we know it’s good for us and in conjunction with tracking macros, exercise helps move us closer to our larger goal. With that in mind, it’s important to make sure that when we’re in the gym or training at home, every single moment counts! There are many exercises that are actually a complete waste of time that you might not even realize. We’ve compiled a list of 5 exercises you should totally avoid, and what to do instead. 1. Sit-ups/Crunches Sit-ups/Crunches are one of the worst core-focused exercises ever created. They exert strain on your...

Health foods have come a long way over the last few years. When it first became “trendy” to buy healthy foods, the pre-packaged products available on the shelves seemed revolutionary. But times have changed and we’ve since learned that many of those snacks deemed healthy are actually secret sugar bombs. Here are 10 snacks you think are healthy but actually aren’t. 1. Muesli Bars Despite the name sounding pretty healthy, most muesli bars are loaded with added sugar and too low in fiber to keep you full for any decent length of time. If you’re looking for a muesli bar to snack on, be sure to check the ingredients to make sure it’s not a glorified sugar bomb! 2. Energy B...

It can be frustrating and distressing to feel you’re doing everything right but still not making progress. The weight loss journey is always going to be a challenge, but there are some easy to fix habits that may be affecting your progress more than you think. These bad habits sneak into your routine without you even realizing it! Let’s take a look at what these habits might be and how to fix them. Thirsty not hungry You might mistake being thirsty for being hungry and end up eating food you didn't need. Make sure you’ve ticked the thirst box with water before ravenously munching everything in sight. Including a glass of water before or with each meal will help you feel ful...

COVID-19 has changed the way we workout. Google searches for terms like “home workouts”, “home gym equipment”, and “HIIT workouts” surged throughout lockdown across the world. This pandemic has forced trainers and dietitians to change the way they interact with their clients, meaning virtual health and fitness has never been better. Companies offering digital, “business-in-a-box” solutions have been inundated with trainers looking to expand the way they work. As the world begins to relax lockdown restrictions from country to country, many people have weighed in with their predictions on what this means for fitness post-lockdown. 1. Virtual training Exercising virt...

Vitamin D is an essential vitamin for physical and mental health and supporting our immune system. Our main source of vitamin D is obtained by exposing our skin to sunlight, but due to Covid-19, many of us are spending much more time indoors, which may result in a vitamin D deficiency. However, vitamin D deficiency is very common worldwide, regardless of the current pandemic. In fact, it’s estimated that around 1 billion people have low levels of vitamin D blood levels. Some individuals are more at risk than others, especially if you have darker skin, are elderly, overweight, or you live in a sun-deprived part of the world (up to 50% of the global population don’t get enough sun). ...

These unprecedented times brought about by Covid-19 have been a shock to the system, to say the least. With all this extra time spent indoors, now is the perfect time to make changes to your diet and take extra care of your health. Easier said than done, of course. However, by adding foods rich in vitamins and minerals to your diet, you can give your immune system a boost to stay well and help fight infection. Read on for 10 of the best foods that help strengthen your immune system. Red bell pepper Vitamin C is the most sought-after vitamin when it comes to fighting common illnesses such as colds, sore throats and flu. This is because it strengthens your immune system by encouraging ...

Let’s be real here, losing weight is HARD! Staying motivated can be a real challenge, and if you’re anything like us, there will be times when you just hit a wall and want to throw in the towel. It’s in those moments that it’s most important to remember your goals and stick with it! If you’re lacking motivation, what you need is some inspiration to remind you of what you can achieve if you follow your macros. We have compiled three incredible stories of transformation from people who followed IIFYM and built the body of their dreams. You too can achieve incredible results if you stay focused, eat the right foods to fit your macros and keep your goals in mind. Tammi Tamm...

Planning your meals can feel overwhelming and downright confusing at times, in terms of measuring caloric intake and ensuring nutritional balance to build muscle and burn fat, especially when you’ve got specific targets to hit. Fortunately, macro diets are flexible and stress-free because they are not traditional dietary regimes but systems that help you manage your caloric intake. No foods are off-limits; you can eat whatever you like as long as it fits your macros. It’s a simple, effective and sustainable weight loss method without the needless suffering that comes with strict diets, which are built on starving yourself and eating tasteless meals. Read on for some tips on plan...

Unless you’ve been living under a rock, you’ve probably heard of the Keto. It’s become a hugely popular choice amongst those trying to lean down. Keto is short for ketogenic, a diet low in carbs and high in protein and fat. This doesn’t mean to say you can constantly fill up on hot dogs and chicken satay, but many find it a great alternative way to diet. During the keto diet, you will stop eating carbohydrates and sustain yourself off high-protein and often increase your fat intake too. When you cut carbs completely your body is put into a state of ketosis. Ketosis occurs when fat from your diet and body is being burned for energy instead of sugar. Essentially your body goes into ...

Never in our lifetimes have we experienced something that has had such an enormous, global impact. With the outbreak of COVID-19, the world is learning how to adjust to the new normal. The economy has taken a massive hit. Events are canceled, bars, cafes, and restaurants are closing. Self-isolation is something we're all learning to adapt to. It feels like a strange, scary, and uncertain time right now. With things changing every day, stress and anxiety are perfectly normal responses. Trying to ignore it or push it away is not going to help you through this time. Instead, take extra special care of yourself. It has never been so crucial for you to look after yourself both physically and m...

Are you a trainer or coach who has had their livelihood been affected by COVID-19? Social distancing and lockdown don’t have to mean the end of your business. There is an opportunity for you to create an online fitness business that allows you to increase your income and improve the lives of people all over the world. Our parent company, MacroActive offers the ultimate business-in-a-box solution for fitness entrepreneurs that want to start an online fitness business. Picture this: You’re a fitness trainer and/or nutritionist/dietician who is passionate about impacting as many lives as possible. You’ve built a bit of a name for yourself, whether it’s within the local commu...

They promise quick fixes, the lean body you’ve always dreamed of and instant results. But are they too good to be true? Weight loss pills are becoming an increasingly popular choice for those dieting or wanting to drop the pounds quickly. While some pills are harmless, others have heavy negative repercussions. Before taking a new pill it’s important to know the potential side effects and whether the good outweighs the bad. Negative side effects include increased heart rate, high blood pressure, agitation, diarrhea, sleeplessness, kidney problems, liver damage and rectal bleeding. These sound pretty bad, right? So why would people still take them? Common answers include insecurities...

Apple Cider Vinegar has long been touted as a weight-loss secret weapon, but does it work? Some celebrities claim it’s the magic potion behind their perpetually flat tummies. Kourtney Kardashian reportedly drinks it twice a day, Victoria Beckam has it first thing in the morning on an empty stomach, and Hilary Duff swears by it. We took a deep dive to find out the truth (and lies) about ACV. We looked at whether or not apple cider vinegar helps with weight loss, the risks, and benefits that come with drinking it, and whether you should try it. What is Apple Cider Vinegar? Apple cider vinegar is made in a two-step fermentation process. Apples are cut or crushed and combined with yeas...

If you’ve ever tried to lose weight, you’ll likely have tried one of thousands of diets that ultimately ended in failure. Maybe you set a New Years’ resolution in January to lose weight, found a popular fad-diet to follow, and now that it’s March, you’re struggling to keep it up. If that sounds like you, don’t worry! I’m going to let you in on a little secret… The truth is, for long-term weight loss success, dieting doesn't work! There are thousands of online programs out there that try to suck you in with the promise of overnight results, using quick-fixes and diet fads. Let me tell you, crash diets and weight loss pills are not the way. Sure you may end up lo...

Adele's dramatic weight loss has had the internet completely obsessed. She first debuted a slimmer physique in October last year, but after appearing at Beyonce and Jay-Z's Oscars after-party having reportedly lost a staggering 99 pounds (45kgs), it's all anyone can talk about. Everyone is dying to know what her secret is. The answer? The Sirtfood Diet. This "miraculous" and "game-changing" diet claims you'll lose an average of 6.5 pounds (3kgs) in the first week. Read on to find out everything you need to know about the Sirtfood Diet and whether it'll work for you. What is the Sirtfood Diet? Based on research on sirtuins (SIRTs), SIRTs are a group of seven proteins found in the b...

If you were told that you could eat all the pizza, lasagna and tacos that you want, and lose weight while doing so, would you believe it? This may be hard to believe, but it is possible! You can eat whatever you want to and lose weight in the process. All you need to do is to eat it in the right amounts. How so, you ask. This is where IIFYM or “If It Fits Your Macros” comes in. It is a flexible dieting technique that helps people lose weight without being restricted. It focuses on the macronutrients, rather than calories, as many diets do. So, what does IIFYM entail, and does it work? Read on to find out. If It Fits Your Macros (IIFYM) This dieting technique works on tracking one...

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 and try to ...

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 explained that t...

The body is an almost perfect machine, capable of incredible feats of endurance and strength, but just like a prestige car, it needs to be properly cared for and looked after. With the hundreds of miracle diets that seem to go on sale every year, it would be reasonable to assume that losing weight or maintaining the same weight would be a relatively easy proposition. However, the reality is far from the truth, which is why this article today is going to focus on the science of weight loss, rather than the type of food you should be eating. The science of weight loss is equivalent to the rules of chess, once you understand the rules, then you are at a distinct advantage, and you can pla...

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...

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 as tracki...

“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 already to wh...

I know what you’re thinking… “Matt, I lift free weights – heavy ones at that.  Why would I do or even consider a resistance band workout?” Well, for many reasons actually.  People like to downplay a resistance band workout or utilizing resistance band exercises in their training as if it’s worthless – it’s not.  And this IIFYM.com article is going to show you why and how to utilize this strategy. Why YOU Should Use a Resistance Band Workout There are many reasons you should implement resistance bands into your training program.  The first could be because you are strapped for time and can’t make it to the gym or you’re at home and the weather outside doesn’t make ...

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...

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...

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...

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 may have or wi...

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 desire when ...

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 fl...

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 dope time...

IIFYM: First off, thanks for giving IIFYM.com this interview, Layne. As a former client of yours, I know how busy you are, so I appreciate you taking the time to talk with me, and our members. I am sure that most of our bodybuilding members know who you are, but for those of our readers that are not bodybuilders or athletes, can list your credentials and tell us who you are? Layne: Thanks for having me. Well basically I'm a geek who really likes lifting heavy stuff and pushing myself.  I have always been a science geek but when I fell in love with bodybuilding over a decade ago, it seemed like such a natural fit.  Bodybuilding was after all nothing more than metabolism, biochemistr...

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 looking to ch...

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 do we keep ...

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 to follow...

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, you need t...

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 you need to ...

1. The Best Pre-Workout Supplement Ever Created? ALTIUS The human body is a marvel of engineering. It can be conditioned for strength, speed and endurance. It can build muscle and burn fat. Getting the most from your workout is a key factor when it comes to getting bigger, stronger and faster. Jacked Factory's ALTIUS Pre-Workout is a pre-workout supplement that has been formulated like no other (not just hype, this is an actual fact), to power you through the most intense workouts. After all, breaking down barriers and pushing through your personal limits is what separates the lions from the sheep. 2. What Makes ALTIUS Better? What separates ALTIUS from the clutter of pi...

This Is How To Work Out Your BMR, And Then How To Understand And Utilize That Information What Is the Definition of Basal Metabolic Rate (BMR)? Basal metabolic rate, or BMR, is the measurement of an organism's energy expenditure when at rest. To put that in more simple everyday terms, your BMR is, in essence, the amount of energy required to maintain life, when you are not eating or exercising. The act of eating or exercising requires extra energy, which is why those two activities are removed from the equation. Let's Work Out Your Individual BMR How do I calculate my BMR? Many people underestimate the number of calories or energy it takes to simply go about your everyday life. Think of...

1. Are You “Satisfied” During Dieting? “In all pleasure there is satiety.” – George HakewillSatiety means to feel satiated, or, in simple terms, full or satisfied. So, with that in mind, can you relate to the above quote? We sure hope you're nodding and saying yes. When you think about it, isn’t life more enjoyable when you feel full instead of hungry? Who wants to be that guy or gal with their stomach growling like there's a volcano about to erupt? To feel satisfied, you actually have to eat throughout the day! It can be hard to find time to eat and eat well during the day. We get it, life can be stressful, we're all on the go, we don’t have time to cook, we may ...

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 dialed in wi...

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 alcohol cons...

If you're 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, everyone wants to look good, plain and simple. Otherwise you wouldn't be on IIFYM.com. However, while you’re sculpting that sexy body, your skin may not be on the same page. I know my wasn't. Whether you’re naturally prone to breakouts, acne and pimples, or your new fit lifestyle is taking a toll on your skin, no one wants another confidence killer. Especially if you’re putting so much work in...

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 what your ult...

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 to progress...

The first documented dieting book for weight loss was published over 150 years ago, called "The Banting Diet: Letter of Corpulence" (1). It starts out by referring to obesity as the most parasitic phenomenon of humanity (1). This was at a time when obesity wasn't understood or even thought of as an issue. Banting was the first to address the matter talking about his success altering his diet. Although this was the first documented "fad diet", the strange history of dieting started long before this (2). Yet, we fast forward to present day to hash out arguably the most widespread downside regarding dieting; Orthorexia Nervosa. Despite Orthorexia Nervosa being observed often by clinicians...

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 anywhere ...

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 IIFYM system c...

What is BMR (Basal Metabolic Rate)? The human body requires a significant amount of energy (i.e. calories) just to function regularly. Each day, your body must breathe, blink, circulate blood, control body temperature, grow new cells, support brain and nerve activity and contract muscles. You can use IIFYM’s BMR calculator to find your BMR. The amount of energy (in the form of calories) that the body needs to function while resting for 24 hours is known as the basal metabolic rate, or BMR. This number of calories reflects how much energy your body requires to support vital body functions if you were resting for an entire day. It may surprise you to know that your BMR is the single lar...

Macro Counting Diets - The Evolution Of Counting Calories Each year, a new macro diet fad takes the world by storm and we spend months hearing it discussed at the local gym. These diets sometimes survive the year and go on to become proven and effective weight loss strategies. Others are forgotten by the time Thanksgiving and its many temptations arrive. Counting Macros Or Counting Calories If you've recently spent time at the gym, then you may have heard people talking about “counting macros” or using “macro calculators”. These terms relate to macronutrients and diet plans that focus on carefully managing these macronutrients. In many ways, this is a step up from simply counting ...

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 fat at a r...

#1 Best Fat Burner for Men and Women? If you know me, you know that I am a firm believer in using diet first and foremost, to burn fat, with energy expenditure next, followed then by supplementation. • Hitting my deficit macros? Check!• Killing the weights? Check!• LISS Cardio? Check!• HIIT Cardio? Check! Everything in my world is in place, primed for the next step, which is a fat burner. I  usually only add a fat burner towards the end of my contest prep to help with lethargy and appetite suppression. For those of you have never heard of Thermakor, by Kor Nutrition, it’s been quite the buzz around the weight loss community for the past couple of years...

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 about health...

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 bit. You ...

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 a refeed a...

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 them in b...

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 those big beau...

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 ...

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 & Fitness and l...

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 satiated aka ...

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 been a long...

Welcome to our official quick-start, flexible dieting guide on how to start tracking macros and burning fat with IIFYM! In this article we take the guesswork out of IIFYM and flexible dieting, giving you a specific path to follow to start your weight loss journey today. These steps are your roadmap to success. IIFYM is guaranteed to work if you follow the process. Use the IIFYM Macro Calculator to get your exact fat loss macros based on your unique body, and your specific energy levels. Get your personalized IIFYM Macro Meal Plan (complete with home-based workouts, and gym-based workouts, depending on your preference.) Have all the guesswork taken out of the equation with al...

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 they starve you. Many weight-loss diets are based on counting calories or drastically reducing the amount we ingest daily; and whi...

What is BMI? Body Mass Index, or BMI is the customary method used to measure obesity. It's a calculation of your weight-to-height ratio and can provide insight into risk for diseases. While BMI can't be used as a sole indicator for disease risk, it does help. It's one element of your wellness that helps you and your medical professionals manage your health. BMI is used for risk assessment for the general population. In general, as a person's BMI increases, so does his or her risk of certain diseases. However, BMI doesn’t distinguish between body fat and lean body mass and doesn’t take into account location of body fat. For this reason, it's not an accurate measure of health for cer...

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 rise of fad d...

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 tedious to squ...

The If It Fits Your Macros weight loss diet is simple and easy to follow, and lets you eat whatever you want, event "junk food" while still helping you to lose weight. It's a great diet, but it is not without issues. If you're focused purely on hitting the same macro and calorie targets every day you might find that your performance suffers when you train. Eating for Performance Maximizing Your Macros Your body needs protein for muscle growth and repair, healthy fats for hormone production and energy, and carbohydrates as a readily available energy source. While it is possible to use fat as your primary energy source, many performance athletes find that they perform better when "carb fuele...

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 for the l...

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 plan, you will see a few shortcomings. Fortunately...

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 increased. This gi...

1. Afaghi A, O'Connor H, Chow CM. ‘Acute effects of the very low carbohydrate diet on sleep indices.’ Nutritional Neuroscience, 2008 Aug;11(4):146-54. 2. Arble, D., Bass, J., Laposky, A., Vitaterna, M. and Turek, F. (2009). Circadian Timing of Food Intake Contributes to Weight Gain. Obesity, 17(11), pp.2100-2102. 3. Baron, K., Reid, K., Horn, L. and Zee, P. (2013). Contribution of evening macronutrient intake to total caloric intake and body mass index. Appetite, 60, pp.246-251. 4. Bonmati-Carrion, M., Arguelles-Prieto, R., Martinez-Madrid, M., Reiter, R., Hardeland, R., Rol, M. and Madrid, J. (2014). Protecting the Melatonin Rhythm through Circadian Healthy Light Exposure. Internat...

Start The TDEE Calculator For Weight Loss In the battle to lose weight, many people turn to all different types of diets and exercise to get the results that they are looking for. People know that they can trust IIFYM to help them to reach their goals. This is a process that will have remarkable results that they will see in a short period of time and what is the most beneficial is our IIFYM TDEE Calculator, which is free to use. There are many benefits to using the TDEE Calculator and many people are finding out just how helpful it really is for them. TDEE stands for a person's Total Daily Energy Expenditure. The Total Daily Energy Expenditure will allow a person to know exactly how ...

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 took on the challenge of helping people lose weight with ou...

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 higher daily...

(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-free, and...

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 isolations are ...

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 in and day ...

How Do I Lose Weight With TDEE? The entire philosophy of “If It Fits Your Macros” is based on the foundation of TDEE. Many people start with a TDEE Calculator to determine their basic goals before they start examining in depth what exactly TDEE is. In 2019 we have seen a huge increase in interest in macros, macronutrients, how it fits into all the macro world, and why it is so vital to your weight loss diet journey. TDEE And Why it is Important? TDEE stands for Total Daily Energy Expenditure, and this is a scientifically based method which enables anyone to work out how many calories their bodies burn in a 24-hour period. There is no point in guessing the number of calories you bur...

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 breakdown. If n...

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 who are...

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 for a full...

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 most part. There isn't nearly enough clear infor...

This article is going to upset a lot of people, as there is no clear definition for a meal plan or IIFYM as far as contest prep goes. So, I’m going to have to take certain liberties here and write this article based on my interpretation of each method. The first step, is we need to strip these two methods back to their purest forms. A meal plan: A planned set of meals associated with rigid dieting. It is important to note that this may include or exclude junk foods. IIFYM Or Flexible Dieting: If It Fits Your Macros is a method of counting calories based on macronutrients (Protein, Carbohydrates and Fats). It is important to note that this may include or exclude junk ...

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 for your fi...

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 last few d...

Why Most Coaches Cannot Train Natural Lifters and/or Non-Elites EfficientlyArticle by Russell Taylor of Taylored Physiques The reason I wrote this article is the countless emails I received from many women (and some men) who were, basically, broken physically and psychologically due to excessive volume. Their coaches also assert that there is no way that lower rep ranges and volumes work. Example:One natural lady I had came from a coach who had IFBB professional bodybuilders as clients. The issue with this, is the IFBB and few other organisations have been associated with recovery and training aids, such as performance enhancing drugs. Arnold Schwarzenegger, who is wid...

Counting calories can be a truly effective means of losing weight. However, it can get tedious quickly. Tracking your macros is another way to go about it, and this can still help you lose weight, gain muscle, and have more energy. It's also a lot simpler because you focus on macronutrients, which are protein, fat, and carbs. What Do Macronutrients Do? These are molecules that we have to have in large amounts just to survive. This is in contrast to micro-nutrients like electrolytes, minerals, and vitamins. Carbs are the macronutrient of quick energy, used in between meals or during exercise. Carbs are turned into glucose or sugar for immediate use or glycogen to get used later. Protei...

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, if you take...

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 decrease in ...

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 actually e...

What is BMR (Basal Metabolic Rate)? Your body needs energy in the form of calories to function normally. Each minute of every day, your body is performing life-sustaining activities. You have to breathe, blink, circulate blood, control body temperature, grow new cells, support brain and nerve activity and contract muscles. The amount of energy (in the form of calories) that the body needs to function while resting for 24 hours is known as the basal metabolic rate, or BMR. This number of calories reflects how much energy your body requires to support vital body functions if you were resting for an entire day. It may surprise you to know that your BMR is the single largest component (m...

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 author would...

​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 ...

The TDEE formula has recently gained a lot of traction online, and within the weight-loss industry as the most scientific and accurate strategy to lose weight. Regarded by many as a more refined method than merely counting calories, it could be the solution you have been looking for to finally help you shed those excess pounds. So let's examine in-depth exactly what the TDEE formula is, how to work it out, and ultimately, how to utilize your newfound knowledge to lose weight. Before we go any further, it is important to understand three straightforward and related concepts. 1) If you aim to lose weight, then you need to ensure that you are eating less energy, than you are burning over ...

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 insulin sensiti...

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 more consist...

Everyone’s talking about the keto diet right now. People ask us all the time if it’s really different than IIFYM… and it’s not. It has a different macro ratio split, but ultimately you are still tracking your macros and eating the foods you want to eat inside those ratios. How do you calculate keto macros? It varies from person to person (and expert to expert), but usually the macro ratio falls within the following range: 60-80% of calories from fat 15-30% of calories from protein 5-10% of calories from net carbs (net carbs are your grams of carbs minus the grams of fiber… so you can still eat lots of veggies!) Regardless of the ketogenic macro ratio you use, you...

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 many other co...

Macronutrients Do you wonder how you can figure out your macronutrient breakdown is? This is crucial for two reasons. First, you should calculate the macronutrient ratios of your current diet. Second, you need to also calculate what your idea breakdown would be. Only when you know both of these can you start making dietary adjustments that bring you closer to the right mix that suits your objectives, which is frequently healthy weight loss. First, it's useful to know what macronutrients are. They're categories of food you need for energy and fundamental human functions. They are proteins, carbohydrates, and fats. Being able to calculate your macros means you know how much energy your ...

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; non-toxic r...

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? Not the case...

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 we provide ...

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 be brand ne...

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 literature ...

1. The crash course to powerlifting programming and introducing the TexasxPHAT template TemplateClick here to download the TexasPHAT spreadsheet template This article will give an exposition of the inner workings of the program, as well as a crash course in regards to powerlifting programming. We have put together an awesome, free powerlifting routine that uses a lot of specific movements to maximise your powerlifting totals. Let’s explain some theory behind the spreadsheet. Most advanced powerlifting programs have 3-4 main phases. What is confusing, is that these 3-4 phases can have different names, depending on who you talk to. These phases can range fr...

Ah, welcome to the world of counting macros. It can be daunting with so much information out there, but with time, counting macros can be easy. With that said here are the questions you should be asking in regards to counting macros: (*Before starting any new diet plan, please consult your physician.) How Do I Find Out What My Macronutrient Breakdown Is? The best place to start counting macros is with a macro calculator. We've spent years on the algorithm and tweaking the calculations so we're a great place to start. If you want to go about it on your own: I advise using a multiplier breakdown such as this one below, which will allow you to gain a d...

“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 discouraging is t...

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's 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 have heard this before or think this is true? That it is bad to eat carbs after 6, 7, 8, 10 o’clock at night or even midnight? Well, big shocker coming your way because I’m here to shed some light on this myth. To start, I am going to offer a bit of anecdote: On January 5th, 2012 my father had a stroke (age 58). After a week in the hospital, the staff sent him home with a new d...

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 the me...

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 IIFYM macro ...

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 Steve Aust...

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 go over on calorie...

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 day rathe...

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 changing yo...

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 should cou...

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 look at some ...

BMIs and Celebrities With plenty of cash to hire personal trainers and private chefs, Hollywood celebs can easily achieve health and wellness. But if you judge celebrities' fitness only by BMI, or body mass index, the numbers can be a bit confusing. BMI is basically a screening tool that indicates whether a person is underweight or overweight or if they have a healthy weight, excess weight, or obesity. If a person's BMI is outside of the healthy range, their health risks may increase significantly. This is our favorite calculator to measure your body fat percentage. BMI is a measurement of height to weight ratio which measures a person's body fat. The BMI is arranged into in four broa...

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, you might...

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 energy output s...

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/lb. of body...

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 under the ...

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 LLC with ...

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 engaging in ...

The Best Post-Workout Supplements for Growth & Recovery You’ve been consistent with your training and your diet, training hard and pushing your body to the limit. Your pre-workout supplementation is covered, ensuring your body is primed to push some heavy weight. As you walk out of the gym with another workout conquered, it’s time to provide your body with the nutrients it needs to stimulate muscle growth & recovery. Post-workout supplementation is extremely beneficial for enhancing recovery and stimulating maximum muscle growth. Is it absolutely necessary to make gains? Is your training session a total waste of time without a post-workout cocktail? No, of course not. ...

How To Calculate Your Macros To Lose Weight The average person considers two metrics when it comes to weight loss - calories and pounds/kilograms. This is common and those metrics are essential when it comes to building a solid weight loss strategy. However, science has evolved over the years and it's important to broaden your horizons with the implementation of advanced metrics. This guide is going to look at two of the more heralded data points of weight loss and how to calculate them. These metrics include BMR (Basal Metabolic Rate) and TDEE (Total Daily Energy Expenditure). What is BMR? Let's begin with your BMR. BMR is short for "Basal Metabolic Rate" and refers to the number of ...

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 doctor before...

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 somebody aiming...

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 calculating our ...

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, then we consi...

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 surrounding meal ...

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 your body...

We've had thousands of clients with medical restrictions. Counting macros isn't just for those with a clean bill of health. Macro nutrients make up everything that you consume. The nutrients your body needs don't change due to your medical dietary restriction. You'll just need to pay closer attention to what and how much you're consuming until you find that sweet spot. Many times, lowering carbs and fat (which lowers calorie intake) helps for those with thyroid issues. Yet, if you're taking medication to regulate your thyroid, you may be able to stick closer to the calculator's output. Calculating For Medical Restrictions* Adjusting your BMI calculation to your lifestyle variables ma...

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 cardio pr...

Losing Weight and Looking Great Makes Sense Losing weight is by far something of a focal point for people that want to stay healthy and fit. They want to look and feel great so that they can live a long and happy life. Since they are always looking for great ways to get into shape, they probably have heard about the effect of carbs on their health and their well-being. Being in shape is not only good for a person's health but it also helps to raise their confidence levels. When people look and feel good, they tend to be more successful at what they do. This is because they feel great about themselves and have a positive attitude towards everything that comes their way. Striving to ...

This diet isn't simply another type of low-carb diet. There are some people who claim it is basically just another repackaging of older weight loss diets. However, that is not actually true. The Atkins diet limits fat, restrict carbs and focuses on consuming lots of protein. The Paleo diet isn't actually a real low-carb diet but it does restrict certain foods that are high in carbs, especially grains. You can learn more about paleo macros here. On the other hand, the keto diet is very low in carbs and really high in fat. It has been designed so that the human body goes into a ketosis state, where instead of burning glucose for fuel it burns fats. Technical Aspects The keto diet promotes...

1. Meal Frequency: Why it DOES Matter “Forget about meal frequency man, it doesn’t matter.” What a turn around we’ve had in the fitness and nutrition industry in the last few years. I remember 6 years ago, when I was starting out in personal training, the advice I (and 99% of my fellow fit pros) would spout on a regular basis was – “You’re better off eating smaller meals every 2 to 3 hours to boost your metabolism.” It didn’t matter if your goals were fat loss or muscle gain, small frequent meals were better than bigger, infrequent ones. Not only did we say this, we valued this above so much else. I know that if I was talking to...

“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, results in spin...

Menstruation... 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 (calorie intake) most likely differ, to find this out; use our macro calculator. With ...

What Is Resting Metabolic Rate? What is Resting Metabolic Rate (RMR)? The resting metabolic rate is the energy your body needs to perform certain basic functions like circulation, and breathing. The rate at which you body burns energy while at a complete rest is part of your body’s total daily energy expenditure (TDEE), which calculates the total number of calories that you burn a day. RMR is commonly confused with BMR (basal metabolic rate). Nevertheless, while the RMR describes the number of calories that your body burns while at rest, the basal metabolic rate (BMR) describes the minimum number of calories that your body burns just to stay alive, without any external influences. ...

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 in success...

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 tract infections, gut infec...

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 control of yo...

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 still extremel...

Clean eating is dead and for good reason. If you ask 100 different people what exactly “clean eating” is, you will likely get 100 different answers. On the far left side of the debate, you will find those that say that “clean food” is a myth, a term used by ignorant dieters that simply do not know enough about nutrition to form a cohesive opinion on the subject. It is not uncommon for these people to criticize “clean eaters” with a snide remark such as, “do you wash your food with Windex to make sure it is clean?”. Again, the far left of fat loss On the far right side of the clean eating debate, you will find those that take the idea of clean food to the...

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 they think about not...

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. P...

“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: “Bodybuild...

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 light on wh...

How do I Calculate My BMI and Body Fat? BMI Vs. Body Fat Percentage Body Mass Index (BMI) and Body Fat percentage are two totally different measurements that are often mistakenly considered interchangeable. Body Mass Index and Body Fat Percentage are definitely different.  What is Body Mass Index (BMI)? Body Mass Index is a measure of body fat based on your height and weight. Physicians widely consider BMI measurements as a simple way to determine if a person is healthy or unhealthy, underweight or overweight. It is important to note, that your BMI score is not a recommendation of what you should weigh…it’s more a general guideline. How to Calculate your BMI BMI = Yo...

If you’re familiar and comfortable with flexible dieting, logging and tracking your meals then counting macronutrients is a breeze by now. If you’re newer, and still unsure where to begin, check out our IIFYM macro calculator to get started, or talk to one of our coaches and they can get you on the right path. Yet, what about those instances where the macronutrients aren’t so easy to track? It’s not always reasonable to make each meal independently from our families or to cook each portion individually rather than saving time and cooking in bulk. So, for those meal prep Sundays and family dinners, here’s how to partake without messing up your daily macro...

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 your goal i...

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 practice wha...

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...

(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 to the po...

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 striving for musc...

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 feeling guilty....

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 ketogenic state...

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 sort of body ...

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.The following strategy is paraphrased from our Advanced Macro Blueprint. Users that follow our Blueprint program get a much more detailed (yet simplified) version of this strategy to follow in step by step format. 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 l...

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 a great st...

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. While this ...

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 10% of yo...

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 month's worth of liquid egg white cartons. You begin reading the article frantically while biting you...

Most people desire to build a strong and impressive physique. Having a well-built and strong body doesn’t come easy, but most of us are proud of the outcome of hard work and discipline in the end. Bodybuilding has long been attributed to weight lifting and adopting strenuous workout programs. However, bodybuilding is centered around weightlifting and nutrition to help one build body muscle. Bodybuilding focuses on taking a good diet and exercise routine to keep the body lean and strong. As such, a proper diet is crucial to maximizing the results of a bodybuilding campaign. Basics Of Bodybuilding The goal of any bodybuilding campaign is to develop and maintain a balanced, muscular, and...

Tracking Your Macros For Weight Loss Counting macros is a term that you have probably come across if you tune in to the health community, belong to a gym, or are looking for the most effective way to lose weight. Counting macronutrients (macros) is a method popularly used by people that want to lose weight and it can help you reach various health goals. Counting macros is all about keeping track of the types of food and calories you eat to achieve certain calorie and macronutrient goals. It might be relatively simple to count macros, but it can be quite confusing when starting out. The following is a step-by-step guide on how to get started with counting macros. What Are Macronutrients ...

Weight loss is a challenge for many people right now. Every year you make a resolution, you set many goals and one goal that may be the most important is to lose weight. Even some of the best weight loss methods take time and patience, to help you prevent eating the same old pizza and burgers and crashing after a few months. Yes, these cravings won’t go quickly, but you can at least take a step forward to losing your existing weight so that new calories will also shed faster. Your first step should be to check your BMR (Basal Metabolic Rate). Try the TDEE calculator to find out how many calories you need to burn every day to become slimmer and learn how to calculate body fat. What ...

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 great quest...

What is Your BMR? Simple definitions would be that BMR is Basal Metabolic Rate. The number of calories you need just for your body to function "your basal metabolic rate", Bottom of Form. Not to be confused with BMI, which is another common term for discussion when it comes to weight management. Find out more about BMI which stands for Body Mass Index here. You burn most of your daily calories with little to no conscious effort. Whether you're talking on the phone, working at a keyboard, or just watching television, your body is burning calories to keep your heart pumping, your lungs breathing, and your organs functioning. The calories used to maintain these basic bodily functions add u...

How to Use The BMI Calculator in Relation To My Body Mass What is a BMI Calculator? A BMI (Body Mass Index) score is used to determine the general health of an individual based on their height and weight.  A BMI calculator is a tool that provides you with a score that helps determine risk factors and if you are considered to be healthy or unhealthy. How is a BMI Score Calculated? There are many tools available online that will allow you to input your specific data to get your body mass index score.  Each score is categorized is one of the following classifications: Underweight Healthy Overweight Obese Such tools generally will look for two key data points f...

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 nutrition s...

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 macro number...

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 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, find out your cutting macr...

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 Accountability 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 pizza...

What BMR Means and How To Understand It Definition. Basal metabolic rate, or BMR, is the measurement of an organism's energy expenditure when at rest. In other words, when you're at rest, not digesting any food and at a comfortable temperature. BMR is the amount of energy it takes for your body to maintain a healthy life. How do I calculate my BMR? The human body requires a significant amount of energy (i.e. calories) just to function and exist regularly. Each day, your body must breathe, blink, circulate blood, control body temperature, grow new cells, support brain and nerve activity and contract muscles not to mention any form of additional exercise you may do each day. Check out ou...

1. Why Track Macros? We all know that having a handle on your diet is one of the more important factors towards reaching your health and fitness goals. Thankfully, as of late, there has been a shift from the "hardcore" deprivation style diets that allow yourself to be treated to cold tilapia out of tupperware to a more flexible, lifestyle approach to dieting. One where you can actually have your cake and eat it too. Flexible dieting and "If it fits your macros" (IIFYM) are by no means a ground breaking concept, but one that has gained a lot of traction over the last few years. IIFYM, from a high level, is rather than having calorie based goal, you have a goal based off ...

1. So where did this ‘no carbs at night’ thing come from? There are quite a few things that everyone in the fitness industry KNOWS. You have to eat 8 meals per day, consume 400g+ protein per day, do fasted cardio, use heavy weights to bulk up, and light weights wit high reps to tone up… oh wait, those are all BROSCIENCE! Don’t get me wrong, bodybuilding and fitness have been on the cutting edge of many dietary and training interventions that mainstream science is only now catching up. Unfortunately, the vetting process for many of these protocols isn’t exactly stringent. Thus, many things become accepted as fact, when in reality they are BROSCIENCE. The debate about whe...

Does Eating Before Bed Lead to More Muscle Gains? One of the biggest nutrition myths to date is the ever so popular don’t eat past 6 pm or at night time because all of the nutrients consumed will somehow magically convert to fat. We wrote about this HERE and Sofer et al. showed that consuming carbohydrates mostly at dinner for 6 months resulted in greater weight loss, abdominal circumference, body fat mass reduction, more satiety, and less hunger (1). In this article we won’t be touching on this specific subject of eating carbs at night or dispelling myths, but we will be delving into the topic of nighttime protein ingestion (pre-bed) or protein ingestion during the middle ...

Why Use a BMR Calculator If you are interested in managing your weight or manipulating your body fat, then it really helps to know both your BMR and your TDEE. These are metrics that will help you understand calorie burn, so you know how much you should be eating, and how active you should aim to be, so that you can improve your body composition. Use our BMR calculator here. What is BMR? BMR is your basal metabolic rate. That is the amount of energy your body burns simply by existing. Your BMR is how much you would burn simply by lying in bed all day. Even a sedentary office worker burns more than their BMR on a day to day basis, even if not by much. Your TDEE is the number of calories...

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 to 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 more you w...

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 an 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 protein intake. Which...

What Are Macronutrients? Macros and macro calculators are increasingly becoming popular in the nutrition and fitness realm. Scroll around fitness blogs, fitness social media pages, and nomination website, and you will likely encounter the terms “macros” and “macros calculators” as the new, flexible, and effective way of losing weight, gaining muscles, maintaining weight, or achieving any other fitness goal you might have in mind. Macros is a short term for the word macronutrients. They are the major nutrients that the human body needs to carry out all the basic processes. In essence, these are nutrients that human being need survive. There are three major categories of macronutri...

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. This is ...

Tracking macros vs calories vs keto vs paleo 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...

Are you desperate to lose weight, but unsure of where to start? Perhaps you are continually dabbling with different diets, and rather than losing weight, you have ended up gaining a few pounds and becoming even more frustrated. The basic theory of dieting always seems so simple, eat fewer calories than your body requires, but if it were that easy, then there wouldn't be millions of people across the world who are overweight. When it comes to losing weight, the most important thing is to have a plan, and stick to it, but perhaps just as importantly you need to understand the plan. When you have at least a basic understanding of why a particular diet is going to work, you are much more like...

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 1700s, as...

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 without going h...

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 take advantag...

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 understanding o...

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: 50gProtein: 17gFat...

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...

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, nutrient dense ...

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 for optimal...

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, making them ...

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 the IIFYM c...

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 body work...

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 wealth of ...

Can't help but stopping by Starbucks before work, or maybe meeting up with friends for a quick get-together at your local Starbucks? Fear not! We've put together a list of 10 drinks from Starbucks that won't sabotage 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 t...

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 line, to new employees, and even an online coaches service that appea...

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. Since the...

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. Check out our Macro Calculator. 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 notion that carb cycling is too complicated to use in their diet pl...

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 either choose f...