Macro Diet Plan for Fast Weight Loss • IIFYM • Calculate Your Macros - Feed https://www.iifym.com Fri, 15 Nov 2019 05:00:08 +0000 en-US How To Count Your Macros | Using the Macro Calculator for Weight Loss https://www.iifym.com/iifym-calculator/how-to-count-your-macros/ Wed, 02 Oct 2019 17:23:33 +0000 https://www.iifym.com/macro-calculator/macronutrients/how-to-count-your-macros/ 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.

Proteins help your body build muscle, ward off infections, repair injuries, and just generally grow. They're made of amino acids, nine of which your body can't make, so you have to get them from your diet.

Dietary fat might sound bad, but it's necessary. It's an energy source when you don't eat, and you need it to absorb fat-soluble vitamins, like A, D, E, and K. Fat also provides insulation in cold weather, supports cell growth, protects your organs, and induces hormone production

Meal-Timing-for-Macros-Does-It-help-with-weight-loss_blog

How To Count Your Macros

Nutritional information on food packaging is listed in grams, but if you're following this eating plan, you need to know your percentages are on track. This where the free IIYFM calculator can be so very helpful.

There are two things you need to know first. For starters, you need to know how many calories you typically eat each day. Secondly, you need to know your ideal ratio.

Right now, I'm doing 4,600 calories each day. That might seem insane, but I'm bodybuilding up to a professional competition. Don't ask me what my exercise levels are like right now, because you don't want to know.

Anyway, I'm eating roughly 50 percent in carbs, and the rest split evenly between protein and fat.

I have to multiply my total calories each day by percentages and then divide those calorie amounts by the calorie-per gram numbers.

  • Carbs: 4,600 x 1/2 = 2,300. That means I get to eat that many calories in carbs every day. Good thing I like pasta. Since carbs have 4 calories per gram, I get to have 575 grams of daily carbs.
  • Protein: 4,600 x 1/4 = 1,150 calories per day in protein. Protein, like carbs, has 4 calories per gram, which means I eat about 144 grams of protein per day.
  • Fat: 4,600 x 1/4 = 1,150 calories of daily dietary fat. Now, fat has 9 calories for each gram, so I'm allowed 128 grams of fat per day.

Keep in mind that your own ratio and total daily calories may vary. I'd strongly considered halving my own numbers for a normal adult.

If you're trying to lose weight, subtract about a quarter of your calories. If you're trying to gain weight, add about 15 percent.

how to count your macros

The IIFYM Calculator

Fortunately, the IIFYM calculator can do a lot of the number crunching for you. All you have to do is enter in lifestyle and health information which most other calculators don't, and you'll know where your macros need to be.

This calculator factors in things like your work activity, medical conditions, daily routine, and even what sort of cravings you have.

Tracking Your Macros

You still have to do some legwork. You need to track your macros over the course of the day to make sure that your ratio is close to where you need it. Fortunately, using a macro calculator means you only have to look up the grams for protein, fat, and carbs on each label and then input them.

Don't fret. You'll quickly memorize the numbers of your favorite or usual meals and even learn how to eyeball portion sizes so you just remember the numbers. I can recite all three for my favorite pizza in my sleep.

Determining Your Own Macro Ratios

The easiest way to determine macro ratios is based on your body weight. I used my own ratio in my example earlier, but it's not a great fit for everyone.

The first thing you should do is weigh yourself, and be honest about it. You should ideally be getting anywhere from 0.7 to 1 full gram of protein for every pound in your body. Fat would be between 0.25 and 0.4 grams for each pound. The rest gets to be carbs.

Remember, the calculator takes the guesswork out of all of this!

The Advantages Of Calculating Your Macros

First of all, it's going to be very educational. When you just focus on calories, you can eat anything. You'll get roughly the same number of calories from 6 ounces of salmon as you would a candy bar. However, it's looking at macros that shows you which one is more healthy.

Okay, maybe I've chosen an obvious example, but you should see how looking at nutritional information in a new light will help you start choosing better foods.

Secondly, you'll likely lose weight. Following this diet keeps your protein higher, which boosts metabolism.

When you pair a 25 percent reduction in calories with making sure you're getting enough macronutrients instead of empty calories, you're going to start dropping pounds.

Third, and this one is my favorite, there are no restricted or forbidden foods. As long as your foods fit your macros, you can balance the healthy with the foods you love. That means enjoyment more than guilt.

Fourth and finally is flexibility. You can eat out when you need to and have anything on the menu by meeting your macro balance or restoring it for the rest of the day.

how to calculate macros for weight loss

What I Want You To Take Away From This

IIFYM is a new kind of dieting that offers you a flexible yet effective alternative. Tracking your macros is a lot easier than counting every single calorie, and the IIFYM calculator saves you from having to do the math yourself.

I think you'll find that it's an invaluable educational experience and an effective means of weight loss management, thanks in large part to its flexibility and lack of restricted foods.

The post How To Count Your Macros | Using the Macro Calculator for Weight Loss was originally published on IIFYM MACROS IIFYM MEMBERSHIP

]]>
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.

Proteins help your body build muscle, ward off infections, repair injuries, and just generally grow. They're made of amino acids, nine of which your body can't make, so you have to get them from your diet.

Dietary fat might sound bad, but it's necessary. It's an energy source when you don't eat, and you need it to absorb fat-soluble vitamins, like A, D, E, and K. Fat also provides insulation in cold weather, supports cell growth, protects your organs, and induces hormone production

Meal-Timing-for-Macros-Does-It-help-with-weight-loss_blog

How To Count Your Macros

Nutritional information on food packaging is listed in grams, but if you're following this eating plan, you need to know your percentages are on track. This where the free IIYFM calculator can be so very helpful.

There are two things you need to know first. For starters, you need to know how many calories you typically eat each day. Secondly, you need to know your ideal ratio.

Right now, I'm doing 4,600 calories each day. That might seem insane, but I'm bodybuilding up to a professional competition. Don't ask me what my exercise levels are like right now, because you don't want to know.

Anyway, I'm eating roughly 50 percent in carbs, and the rest split evenly between protein and fat.

I have to multiply my total calories each day by percentages and then divide those calorie amounts by the calorie-per gram numbers.

  • Carbs: 4,600 x 1/2 = 2,300. That means I get to eat that many calories in carbs every day. Good thing I like pasta. Since carbs have 4 calories per gram, I get to have 575 grams of daily carbs.
  • Protein: 4,600 x 1/4 = 1,150 calories per day in protein. Protein, like carbs, has 4 calories per gram, which means I eat about 144 grams of protein per day.
  • Fat: 4,600 x 1/4 = 1,150 calories of daily dietary fat. Now, fat has 9 calories for each gram, so I'm allowed 128 grams of fat per day.

Keep in mind that your own ratio and total daily calories may vary. I'd strongly considered halving my own numbers for a normal adult.

If you're trying to lose weight, subtract about a quarter of your calories. If you're trying to gain weight, add about 15 percent.

how to count your macros

The IIFYM Calculator

Fortunately, the IIFYM calculator can do a lot of the number crunching for you. All you have to do is enter in lifestyle and health information which most other calculators don't, and you'll know where your macros need to be.

This calculator factors in things like your work activity, medical conditions, daily routine, and even what sort of cravings you have.

Tracking Your Macros

You still have to do some legwork. You need to track your macros over the course of the day to make sure that your ratio is close to where you need it. Fortunately, using a macro calculator means you only have to look up the grams for protein, fat, and carbs on each label and then input them.

Don't fret. You'll quickly memorize the numbers of your favorite or usual meals and even learn how to eyeball portion sizes so you just remember the numbers. I can recite all three for my favorite pizza in my sleep.

Determining Your Own Macro Ratios

The easiest way to determine macro ratios is based on your body weight. I used my own ratio in my example earlier, but it's not a great fit for everyone.

The first thing you should do is weigh yourself, and be honest about it. You should ideally be getting anywhere from 0.7 to 1 full gram of protein for every pound in your body. Fat would be between 0.25 and 0.4 grams for each pound. The rest gets to be carbs.

Remember, the calculator takes the guesswork out of all of this!

The Advantages Of Calculating Your Macros

First of all, it's going to be very educational. When you just focus on calories, you can eat anything. You'll get roughly the same number of calories from 6 ounces of salmon as you would a candy bar. However, it's looking at macros that shows you which one is more healthy.

Okay, maybe I've chosen an obvious example, but you should see how looking at nutritional information in a new light will help you start choosing better foods.

Secondly, you'll likely lose weight. Following this diet keeps your protein higher, which boosts metabolism.

When you pair a 25 percent reduction in calories with making sure you're getting enough macronutrients instead of empty calories, you're going to start dropping pounds.

Third, and this one is my favorite, there are no restricted or forbidden foods. As long as your foods fit your macros, you can balance the healthy with the foods you love. That means enjoyment more than guilt.

Fourth and finally is flexibility. You can eat out when you need to and have anything on the menu by meeting your macro balance or restoring it for the rest of the day.

how to calculate macros for weight loss

What I Want You To Take Away From This

IIFYM is a new kind of dieting that offers you a flexible yet effective alternative. Tracking your macros is a lot easier than counting every single calorie, and the IIFYM calculator saves you from having to do the math yourself.

I think you'll find that it's an invaluable educational experience and an effective means of weight loss management, thanks in large part to its flexibility and lack of restricted foods.

The post How To Count Your Macros | Using the Macro Calculator for Weight Loss was originally published on IIFYM MACROS IIFYM MEMBERSHIP

]]>
Do I Add Back Calories I Burn During Exercise? https://www.iifym.com/iifym-calculator/do-i-add-back-calories-i-burn-during-exercise/ Tue, 01 Oct 2019 02:54:29 +0000 https://iifym.com//?p=1322---e3274ca5-e86c-4639-83a1-8cd079fd4a0d

 

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 everything in between.

So for our example, let's say your BMR Is 1400 calories, and the below activities are your daily energy expenditures.

TEF (Thermic Effect of Food/Feed): you burned 100 calories eating food all day
NEAT (Non-Exercise Activity Thermogenesis):  burn 200 calories at work
Also, TEF100 more calories digesting food
With some more non-energy activity thermogenesis, where you burn 300 calories walking, talking, playing and cooking etc.
And finally, you burn 500 calories exercising (TEPA - Thermic Effect of Physical Activity)

This gives you a TDEE of 2600 calories.

The IIFYM calculator takes your TDEE and subtracts a percentage based on the goals you enter.

Lets say you pick AGGRESSIVE in step 2, which is a 20% reduction in TDEE calories.

20% of 2600 calories is 520
Subtract 520 from 2600 = 2080 calories

You must eat 2080 calories to lose weight.

Here's what happens when you add calories you burn during exercise

If you eat 2080 calories, then decide to add (eat) back 600 calories that you burned during exercise, you are now eating 2680 calories which is greater than your TDEE (more calories than your body can use). If you do this, you are no longer in a calorie deficit and burning fat. Instead, you are in a caloric surplus and will be storing fat/building muscle. You are simply eating too many calories!

When people talk about adding calories back that they burned during exercise, they are only considering their BMR.

Don't make this mistake!

The quick answer to the question; Hit your macros!

And if you are wondering. "what exactly are the macros I should be hitting to lose weight at a steady, and predictable pace?" You might want to consider grabbing yourself a Custom Macro Blueprint.

Click here and we will do all the math for you: IIFYM Macro Blueprint

 

The following article Do I Add Back Calories I Burn During Exercise? was originally published to https://www.iifym.com/ IIFYM MEMBERSHIP

]]>

 

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 everything in between.

So for our example, let's say your BMR Is 1400 calories, and the below activities are your daily energy expenditures.

TEF (Thermic Effect of Food/Feed): you burned 100 calories eating food all day
NEAT (Non-Exercise Activity Thermogenesis):  burn 200 calories at work
Also, TEF100 more calories digesting food
With some more non-energy activity thermogenesis, where you burn 300 calories walking, talking, playing and cooking etc.
And finally, you burn 500 calories exercising (TEPA - Thermic Effect of Physical Activity)

This gives you a TDEE of 2600 calories.

The IIFYM calculator takes your TDEE and subtracts a percentage based on the goals you enter.

Lets say you pick AGGRESSIVE in step 2, which is a 20% reduction in TDEE calories.

20% of 2600 calories is 520
Subtract 520 from 2600 = 2080 calories

You must eat 2080 calories to lose weight.

Here's what happens when you add calories you burn during exercise

If you eat 2080 calories, then decide to add (eat) back 600 calories that you burned during exercise, you are now eating 2680 calories which is greater than your TDEE (more calories than your body can use). If you do this, you are no longer in a calorie deficit and burning fat. Instead, you are in a caloric surplus and will be storing fat/building muscle. You are simply eating too many calories!

When people talk about adding calories back that they burned during exercise, they are only considering their BMR.

Don't make this mistake!

The quick answer to the question; Hit your macros!

And if you are wondering. "what exactly are the macros I should be hitting to lose weight at a steady, and predictable pace?" You might want to consider grabbing yourself a Custom Macro Blueprint.

Click here and we will do all the math for you: IIFYM Macro Blueprint

 

The following article Do I Add Back Calories I Burn During Exercise? was originally published to https://www.iifym.com/ IIFYM MEMBERSHIP

]]> How To Calculate My Bmr and Tdee For Weight Loss? https://www.iifym.com/bmr-calculator/how-to-calculate-bmr/how-to-calculate-my-bmr-and-tdee-for-weight-loss/ Tue, 01 Oct 2019 02:54:28 +0000 https://www.iifym.com/tdee-calculator/total-daily-energy-expenditure/how-to-calculate-my-bmr-and-tdee/---d0b3d85a-5133-403c-8cdd-229eb42bc313

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).

how to calculate my bmr and tdee for weight loss

What is BMR?

Let's begin with your BMR.

BMR is short for "Basal Metabolic Rate" and refers to the number of calories a person burns while resting.

This means the number of calories a person burns without doing anything except existing. In essence, a person could simply sit in the same spot for 24 hours and calculate their BMR. This may not seem like an essential metric to calculate but it does matter.

The purpose of knowing your BMR is to understand what the bare minimum is from a caloric perspective. This number is the foundation for your future decisions including dietary planning and/or workout regimens. Without knowing your BMR, it becomes impossible to get an accurate estimate of what's needed to shed fat.

This number is an excellent way to understand how your body functions without influence. It's about setting the base for what's to come. In general, the average person will burn over 2/3 of their caloric intake by doing nothing. Just the idea of existing and completing bodily functions (i.e. digestion, pumping blood) requires the use of energy. if the body doesn't have enough calories to meet its BMR, it will start to shut down. Several bodily functions are reliant on these calories and should be accounted for immediately.

BMR will vary depending on a person's characteristics including gender, age, height, and weight. Please note, the same variables are used to determine a variety of data points including Basal Energy Expenditure (BEE) and RMR (Resting Metabolic Rate).

With BMR calculations, the emphasis is on understanding the body's core functions and is often far more accurate.

With the right calculations, you can get a hold of this number and move forward from there. While it's difficult to get an exact number, it's easy to use the right formula and come close!

Calculating BMR

So, what does it take to calculate your BMR?

There are a variety of formulas a person can use to get to this number but here's one of the more accurate variations.

Note down the following variables: Age, Gender, Height, Weight

The formula is BMR = 10 x Weight (kg) + Height (cm) x 6.25 - 5 x Age + S (+5 for men, -161 for women)

What is TDEE?

The second metric is just as useful as your BMR and offers an all-encompassing illustration of your health.

TDEE is short for Total Daily Energy Expenditure and refers to the number of calories burned per day through activity. This is an extension on the BMR and helps flesh out what's already shown through your BMR. Remember, your BMR is a generic look at what your current physical condition is but it doesn't look into the overall activity level.

This is where TDEE comes into action as a one-stop solution to provide a well-rounded assessment.

In general, the idea is to get a deeper look into what your daily caloric expenditure is. The average person isn't going to be sitting in a corner all day long, which means their BMR isn't enough! As a result, nutritionists often use a person's TDEE to determine what's required and what's not on a weight loss journey.

Any type of activity can be included in the TDEE including walking to work, playing with your child, taking a bath, or even vacuuming the house. All of these activities require calories in one way or another!

Once you have this number, it becomes easier to see whether or not your caloric intake is in line with your body's needs. For example, a person that eats the same amount of calories as their TDEE is going to maintain weight. While someone that eats more than their TDEE is going to gain weight.

Calculating TDEE

Let's take a look at how you go about calculating your TDEE.

There are a few numbers involved when it comes to your TDEE and each one can be plugged into a calculator.

* If you sit around at a desk - BMR x 1.2
* If you do light workouts 1 to 3 times per week - BMR x 1.375
* If you do light workouts 3 to 5 times per week - BMR x 1.55
* If you do light workouts 6 to 7 times per week - BMR x 1.725
* If you workout every day and lift heavy boxes at work - BMR x 1.9

With these numbers in mind, let's look at a potential example using these numbers.

Let's assume Dave's BMR is coming out to 1,500 and he exercises 3 times per week. After looking at the chart he's going to multiply 1,500 by 1.375 = 2062.5.

This means he has to eat 2062.5 calories to stay the same weight. This is his TDEE.

If he eats less, he will lose weight. If he eats more per day, he will gain weight.

Final Thoughts

It's important to note, these numbers are estimations.

You are only going to learn more about your BMR and/or TDEE after speaking to a professional. However, it's okay to move forward with an estimate because the body is always changing. The goal should be to take this information and set the foundation for a well-planned diet and workout regimen.

As long as you are willing to come close to this number, the results will come. It's all about taking these calculations and using them as a launching pad for success.

With these numbers, you are going to gain clarity when it comes to working out or eating well. It eliminates most of the guesswork involved in weight loss journeys.

The article How To Calculate My Bmr and Tdee For Weight Loss? Find more on: IIFYM STORE IIFYM MEMBERSHIP

]]>

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).

how to calculate my bmr and tdee for weight loss

What is BMR?

Let's begin with your BMR.

BMR is short for "Basal Metabolic Rate" and refers to the number of calories a person burns while resting.

This means the number of calories a person burns without doing anything except existing. In essence, a person could simply sit in the same spot for 24 hours and calculate their BMR. This may not seem like an essential metric to calculate but it does matter.

The purpose of knowing your BMR is to understand what the bare minimum is from a caloric perspective. This number is the foundation for your future decisions including dietary planning and/or workout regimens. Without knowing your BMR, it becomes impossible to get an accurate estimate of what's needed to shed fat.

This number is an excellent way to understand how your body functions without influence. It's about setting the base for what's to come. In general, the average person will burn over 2/3 of their caloric intake by doing nothing. Just the idea of existing and completing bodily functions (i.e. digestion, pumping blood) requires the use of energy. if the body doesn't have enough calories to meet its BMR, it will start to shut down. Several bodily functions are reliant on these calories and should be accounted for immediately.

BMR will vary depending on a person's characteristics including gender, age, height, and weight. Please note, the same variables are used to determine a variety of data points including Basal Energy Expenditure (BEE) and RMR (Resting Metabolic Rate).

With BMR calculations, the emphasis is on understanding the body's core functions and is often far more accurate.

With the right calculations, you can get a hold of this number and move forward from there. While it's difficult to get an exact number, it's easy to use the right formula and come close!

Calculating BMR

So, what does it take to calculate your BMR?

There are a variety of formulas a person can use to get to this number but here's one of the more accurate variations.

Note down the following variables: Age, Gender, Height, Weight

The formula is BMR = 10 x Weight (kg) + Height (cm) x 6.25 - 5 x Age + S (+5 for men, -161 for women)

What is TDEE?

The second metric is just as useful as your BMR and offers an all-encompassing illustration of your health.

TDEE is short for Total Daily Energy Expenditure and refers to the number of calories burned per day through activity. This is an extension on the BMR and helps flesh out what's already shown through your BMR. Remember, your BMR is a generic look at what your current physical condition is but it doesn't look into the overall activity level.

This is where TDEE comes into action as a one-stop solution to provide a well-rounded assessment.

In general, the idea is to get a deeper look into what your daily caloric expenditure is. The average person isn't going to be sitting in a corner all day long, which means their BMR isn't enough! As a result, nutritionists often use a person's TDEE to determine what's required and what's not on a weight loss journey.

Any type of activity can be included in the TDEE including walking to work, playing with your child, taking a bath, or even vacuuming the house. All of these activities require calories in one way or another!

Once you have this number, it becomes easier to see whether or not your caloric intake is in line with your body's needs. For example, a person that eats the same amount of calories as their TDEE is going to maintain weight. While someone that eats more than their TDEE is going to gain weight.

Calculating TDEE

Let's take a look at how you go about calculating your TDEE.

There are a few numbers involved when it comes to your TDEE and each one can be plugged into a calculator.

* If you sit around at a desk - BMR x 1.2
* If you do light workouts 1 to 3 times per week - BMR x 1.375
* If you do light workouts 3 to 5 times per week - BMR x 1.55
* If you do light workouts 6 to 7 times per week - BMR x 1.725
* If you workout every day and lift heavy boxes at work - BMR x 1.9

With these numbers in mind, let's look at a potential example using these numbers.

Let's assume Dave's BMR is coming out to 1,500 and he exercises 3 times per week. After looking at the chart he's going to multiply 1,500 by 1.375 = 2062.5.

This means he has to eat 2062.5 calories to stay the same weight. This is his TDEE.

If he eats less, he will lose weight. If he eats more per day, he will gain weight.

Final Thoughts

It's important to note, these numbers are estimations.

You are only going to learn more about your BMR and/or TDEE after speaking to a professional. However, it's okay to move forward with an estimate because the body is always changing. The goal should be to take this information and set the foundation for a well-planned diet and workout regimen.

As long as you are willing to come close to this number, the results will come. It's all about taking these calculations and using them as a launching pad for success.

With these numbers, you are going to gain clarity when it comes to working out or eating well. It eliminates most of the guesswork involved in weight loss journeys.

The article How To Calculate My Bmr and Tdee For Weight Loss? Find more on: IIFYM STORE IIFYM MEMBERSHIP

]]> Easy Keto Meal Prep Ideas https://www.iifym.com/iifym-calculator/easy-keto-meal-prep-ideas/ Tue, 01 Oct 2019 02:54:27 +0000 https://www.iifym.com/?p=54917---5ec02e7d-0338-4ee5-af4b-b46be3adc009

 

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 gives your body a steady stream of energy throughout the day (there are no energy highs and crashes, commonly seen in carb-rich diets) and each meal is more satisfying and more filling (both protein and fats take longer for the body to break down into usable energy).

With that said, if you want to ensure that you stay on track with your diet and goals, you need to plan. This is where keto meal prep comes to the rescue.

Today, we’ll take a look at four easy keto meal prep ideas to include in your diet.

1. Low-Carb Egg Muffins Recipe

Low-Carb Egg Muffins

Here’s what you’ll need for this recipe:

  • ½ onion, sliced
  • ¾ cup red bell pepper, chopped
  • 1 tbsp olive oil
  • 8 medium eggs
  • ¼ cup milk
  • Salt & black pepper

Directions:

  1. Preheat the oven to 350 ° F (175 ° C) and oil up a muffin tin.
  2. Put the eggs in a large bowl along with the salt, pepper, and milk. Whisk well.
  3. Add the onions and bell pepper and continue to whisk until everything is well mixed.
  4. Pour the mixture evenly into the tin. It should be enough for 12 muffins.
  5. Bake for 16-20 minutes. Take out and let them cool for a bit.
  6.  Enjoy!

2. Keto Bread Recipe

Keto Bread

Here’s what you’ll need:

  • 1 ¼ cup almond flour
  • 5 tbsp psyllium husk powder
  • 2 tsp baking powder
  • 1 tsp salt
  • 3 egg whites
  • 2 tsp cider vinegar
  • 1 cup hot water

Directions:

  1. Preheat the oven to 350 ° F (175 ° C) and mix dry ingredients in a bowl.
  2. Add the hot water, egg whites, and vinegar to the mix while beating with a mixer for 30-40 seconds.
  3. Moisten your hands and make 1-6 pieces of dough (personal preference).
  4. Place each piece on a greased baking sheet and pop in the oven for 50-60 minutes.
  5. Enjoy as a side of a meal or with nut butter!

3. Veggie Omelette Recipe

Ingredients:

  • 3-4 whole eggs
  • 1 tbsp olive oil or cooking spray
  • 2 oz cooked chicken, ham, or sausage, chopped
  • ¼ cup red bell pepper, chopped
  • 2 oz cheese, chopped

Directions:

  1. Oil up a pan and set on medium heat.
  2. Meanwhile, add eggs, chicken, bell pepper, and cheese in a bowl.
  3. Whisk for a minute, pour the mixture in the heated pan and cook for 2-3 minutes.
  4. Once the bottom is cooked, gently fold in half and cook for 1-2 minutes more.
  5. Let it cool a bit and enjoy!

4. Low-Carb Meat Pie

What you’ll need:

  • ½ onion, chopped
  • 1-2 garlic cloves, finely chopped
  • 2 tbsp olive oil
  • 20 oz ground beef, pork, or lamb
  • 4 tbsp tomato paste
  • Salt & pepper
  • ½ cup water

For the crust:

  • ¾ cup almond flour

  • 4 tbsp coconut flour
  • 1 tbsp psyllium husk powder
  • 1 tsp baking powder
  • 3 tbsp olive oil
  • 1 egg
  • 4 tbsp water
  • Pinch of salt

Directions:

  1. Preheat the oven to 350 ° F (175 ° C).
  2. Fry the onion and garlic over medium heat for a few minutes. Add ground meat, salt, and pepper.
  3. Add tomato paste and water. Lower heat and leave to simmer for 18-20 minutes.
  4. Meanwhile, mix crust ingredients in a food processor for a few minutes until thick consistency forms.
  5. Spread the dough in a deep-dish pie pan and along the sides. Bake the crust for 10-15 minutes.
  6. Take it out of the oven and place the meaty middle in the crust. Put a layer of shredded or diced cheese on top and pop in the oven for 30-40 minutes.
  7. The pie is done once the top turns golden brown.
  8.  Let it cool and enjoy!

 

Easy Keto Meal Prep Ideas See more on: https://www.iifym.com/ IIFYM MEMBERSHIP

]]>

 

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 gives your body a steady stream of energy throughout the day (there are no energy highs and crashes, commonly seen in carb-rich diets) and each meal is more satisfying and more filling (both protein and fats take longer for the body to break down into usable energy).

With that said, if you want to ensure that you stay on track with your diet and goals, you need to plan. This is where keto meal prep comes to the rescue.

Today, we’ll take a look at four easy keto meal prep ideas to include in your diet.

1. Low-Carb Egg Muffins Recipe

Low-Carb Egg Muffins

Here’s what you’ll need for this recipe:

  • ½ onion, sliced
  • ¾ cup red bell pepper, chopped
  • 1 tbsp olive oil
  • 8 medium eggs
  • ¼ cup milk
  • Salt & black pepper

Directions:

  1. Preheat the oven to 350 ° F (175 ° C) and oil up a muffin tin.
  2. Put the eggs in a large bowl along with the salt, pepper, and milk. Whisk well.
  3. Add the onions and bell pepper and continue to whisk until everything is well mixed.
  4. Pour the mixture evenly into the tin. It should be enough for 12 muffins.
  5. Bake for 16-20 minutes. Take out and let them cool for a bit.
  6.  Enjoy!

2. Keto Bread Recipe

Keto Bread

Here’s what you’ll need:

  • 1 ¼ cup almond flour
  • 5 tbsp psyllium husk powder
  • 2 tsp baking powder
  • 1 tsp salt
  • 3 egg whites
  • 2 tsp cider vinegar
  • 1 cup hot water

Directions:

  1. Preheat the oven to 350 ° F (175 ° C) and mix dry ingredients in a bowl.
  2. Add the hot water, egg whites, and vinegar to the mix while beating with a mixer for 30-40 seconds.
  3. Moisten your hands and make 1-6 pieces of dough (personal preference).
  4. Place each piece on a greased baking sheet and pop in the oven for 50-60 minutes.
  5. Enjoy as a side of a meal or with nut butter!

3. Veggie Omelette Recipe

Ingredients:

  • 3-4 whole eggs
  • 1 tbsp olive oil or cooking spray
  • 2 oz cooked chicken, ham, or sausage, chopped
  • ¼ cup red bell pepper, chopped
  • 2 oz cheese, chopped

Directions:

  1. Oil up a pan and set on medium heat.
  2. Meanwhile, add eggs, chicken, bell pepper, and cheese in a bowl.
  3. Whisk for a minute, pour the mixture in the heated pan and cook for 2-3 minutes.
  4. Once the bottom is cooked, gently fold in half and cook for 1-2 minutes more.
  5. Let it cool a bit and enjoy!

4. Low-Carb Meat Pie

What you’ll need:

  • ½ onion, chopped
  • 1-2 garlic cloves, finely chopped
  • 2 tbsp olive oil
  • 20 oz ground beef, pork, or lamb
  • 4 tbsp tomato paste
  • Salt & pepper
  • ½ cup water

For the crust:

  • ¾ cup almond flour

  • 4 tbsp coconut flour
  • 1 tbsp psyllium husk powder
  • 1 tsp baking powder
  • 3 tbsp olive oil
  • 1 egg
  • 4 tbsp water
  • Pinch of salt

Directions:

  1. Preheat the oven to 350 ° F (175 ° C).
  2. Fry the onion and garlic over medium heat for a few minutes. Add ground meat, salt, and pepper.
  3. Add tomato paste and water. Lower heat and leave to simmer for 18-20 minutes.
  4. Meanwhile, mix crust ingredients in a food processor for a few minutes until thick consistency forms.
  5. Spread the dough in a deep-dish pie pan and along the sides. Bake the crust for 10-15 minutes.
  6. Take it out of the oven and place the meaty middle in the crust. Put a layer of shredded or diced cheese on top and pop in the oven for 30-40 minutes.
  7. The pie is done once the top turns golden brown.
  8.  Let it cool and enjoy!

 

Easy Keto Meal Prep Ideas See more on: https://www.iifym.com/ IIFYM MEMBERSHIP

]]> The Best Bicep Workout Strategy for Hypertrophy https://www.iifym.com/iifym-calculator/the-best-bicep-workout-strategy-for-hypertrophy/ Tue, 01 Oct 2019 02:54:26 +0000 https://www.iifym.com/?p=40698---98a6bcaa-6a8e-45bf-8d2a-1bc4d0db16e9

 

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 engaging in any new diet plan or exercise program, including the best bicep workout, found here on IIFYM.com

As always, I like to drop some knowledge for my IIFYM friends and give you a better understanding of the muscles involved so you can visualize each muscle working while completing the best bicep workout for hypertrophy provided in this article.

Anatomy of the Biceps Muscle

dumbell-curl-muscle-flex-1

 

Biceps Brachii

The biceps brachii is given the name biceps because it has two heads, and brachii comes from the Latin word for arm.

The short head of the biceps attaches to the coracoid process of the scapula. The tendon of the long head passes into the joint capsule at the head of the humerus and attaches on the scapula at the supraglenoid tubercle.

Distally, the biceps attaches to the radial tuberosity. The biceps also connect with the fascia of the medial side of the arm, at the bicipital aponeurosis.

Brachialis

It arises from the distal, anterior half of the humerus and the intermuscular septa. It inserts into the coronoid process and tuberosity of the ulna over the elbow joint.

Pronator Teres

It arises from the distal end of the medial humerus and the medial part of the ulna. From there it inserts into the lateral side of the radius.

How to Get Bigger Arms at Home

In all honesty, this section is like click bait on a YouTube video. There really isn’t any secret that I can tell you which will make your arms grow. However, there is one method that many have been using for years and found it to have given them the best results—and it’s called progressive overload.

One thing that you need to understand is that your body will not change unless you force it to. Even then, there could be some resistance before you start to see progress. The body is very finicky in that it likes to maintain in the same state.

Progressive overload is where you recruit a greater demand from the muscles with each workout.

It doesn’t want you to lose weight and on the flip side, it doesn’t want to add muscle mass either. It’s a well-oiled machine that seems to run in the background like your computer as you go on with your daily life.

When you want to experience growth, you need to force your muscles to adapt to the changes you need to take place by staying consistent and constantly pushing your muscles. When you do any type of resistance training, you are ultimately tearing down your muscle fibers.

diet-break-happy-place

 

Then, what you do is feed those muscles and give them proper rest in order for them to rebuild bigger and stronger.

When you do any type of resistance training, you are ultimately tearing down your muscle fibers. Then, what you do is feed those muscles and give them proper rest in order for them to rebuild bigger and stronger.

 

If you are unsure how to properly feed your muscles, the coaches at IIFYM.com can help you find a diet plan to match your goals. Another great tool found on IIFYM.com is the IIFYM macro calculator.

This quick and easy IIFYM macro calculator will lay out how many calories you need per day to achieve your goal—whether it be weight loss, increase muscle mass, or performance driven. From there you can even get a breakdown of your macros if you wish.

Demanding More Out of Your Muscles

As you challenge yourself through resistance training and the constant breaking down and rebuilding of muscle fibers, you’re going to need to apply more stimulus to the muscle in order for it to continually make a change. This is where progressive overload comes into play.

If you use the same weight, same reps, the same amount of sets each week, you are eventually going to hit a plateau where you won’t see any changes in muscle size or strength at all. With progressive overload, this can be achieved.

Progressive overload is where you recruit a greater demand from the muscles with each workout. Over time, this method will allow you to become stronger, build more lean mass, and improve your overall muscular endurance.

Utilizing progressive overload strategies

feature_2

 

1. Increase the weight

It seems like such a simple concept, but you wouldn’t believe the number of people who go to the gym every day and do the same weights thinking that their body will change. It’s not.

When you do the same routine day in and day out your body will adapt and get used to the stimulus and no longer be forced to change.

Adding in an extra day of training for a body part can overload the muscle enough to aid in increasing size and strength.

You could have the best bicep workout in the world and see no results if you don’t switch up the stimulus.

To combat this, you can simply add 5-10 pounds to your exercises and push for the same amount of reps. You’ll feel a difference and will probably struggle, but eventually, the muscle fibers will get stronger and again you’ll be able to increase the weight to continually overload the muscle.

2. Increase the total number of sets completed

Another way to overload the muscle is by increasing the volume. Through adding an additional set to each exercise, you’ll increase the demand put on the working muscle and therefore will create an overload to force change.

If you didn’t want to add more sets to a particular exercise, you could always add an additional exercise to your workout routine and complete a few sets of the new movement.

3. Increase the total number repetitions completed

Similarly to the above, you can achieve overload without increasing the weight of an exercise. Sometimes the best bicep workout comes from utilizing a reasonable weight where you can get a great squeeze with each rep versus using a weight that you almost need to throw around and create momentum.

If you are completing sets of eight reps on all exercises, push for 10-12 reps instead. Maybe you’ll only be able to complete 10 reps this week.

beta-alanine-tingles

 

Therefore, next week you can push for 11 or 12. The key is to keep pushing yourself to better a previous workout.

You can apply this principle before you ever have to increase the weight. Then when you hit 12 reps, you can bump up the weight and push for 8 reps of the new weight—eventually working your way up to 12 reps before again increasing the resistance.

4. Increase your training frequency

A technique often used for lagging body parts is to train a muscle group more often. Meaning, if you’re only training your arms once a week, twice a week might be just what is needed to force new growth.

 

Adding in an extra day of training for a body part can overload the muscle enough to aid in increasing size and strength.

Could this be the best bicep workout for you, personally? It very well could be. It’s just another option that you can add to your bag of tricks to promote growth.

5. Decrease how much time you rest between sets and exercises

You don’t need to change your sets, reps, weights, or how often you train if you don’t want to. A simple overload principle is to cut your rest periods. If you are resting 45-60 seconds between sets, cut it down to 15-30.

If you’re currently at 15-30 seconds, try super-setting exercises where you do a movement such as a dumbbell curl followed immediately by a dumbbell hammer curl. Then rest.

Simply cutting your rest periods short will allow you to do the same amount of total work per session, only in less time. This principle is also great if you need to get in and out of the gym quickly and are pressed for time.

The best bicep workout for hypertrophy

bicep-curl-on-preacher-guy

 

Below please find an IIFYM 4-week plan to put you in the best position for muscle growth. The best bicep workout for hypertrophy can be used by anyone. Simply use weights you can perform each exercise with using perfect form.

Each week utilizes the same exercises but has progressive overload techniques applied to constantly hit your muscles differently and force them to grow. Just because an overload technique is applied, that doesn’t mean you can’t add another.

For instance, if you can increase the weight, do so, regardless of if you’re cutting rest periods or increasing sets.

Week 1

Week 2

Week 3

Week 4

carbs-circardian-article

 

If you want to see these your biceps grow, you’ll need a good diet plan to help build lean muscle.

IIFYM.com has everything from IIFYM meal plans, to online coaching, to IIFYM Macro Blueprints and even recipes that you can utilize.

If you haven’t checked out the IIFYM.com programs, I highly recommend you take a few minutes to see how they can take your health and fitness to the next level. By utilizing the IIFYM plan (such as a Macro Blueprint) and the best bicep workout, you’re setting yourself up for success.

 

The Best Bicep Workout Strategy for Hypertrophy is available on www.iifym.com IIFYM MEMBERSHIP

]]>

 

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 engaging in any new diet plan or exercise program, including the best bicep workout, found here on IIFYM.com

As always, I like to drop some knowledge for my IIFYM friends and give you a better understanding of the muscles involved so you can visualize each muscle working while completing the best bicep workout for hypertrophy provided in this article.

Anatomy of the Biceps Muscle

dumbell-curl-muscle-flex-1

 

Biceps Brachii

The biceps brachii is given the name biceps because it has two heads, and brachii comes from the Latin word for arm.

The short head of the biceps attaches to the coracoid process of the scapula. The tendon of the long head passes into the joint capsule at the head of the humerus and attaches on the scapula at the supraglenoid tubercle.

Distally, the biceps attaches to the radial tuberosity. The biceps also connect with the fascia of the medial side of the arm, at the bicipital aponeurosis.

Brachialis

It arises from the distal, anterior half of the humerus and the intermuscular septa. It inserts into the coronoid process and tuberosity of the ulna over the elbow joint.

Pronator Teres

It arises from the distal end of the medial humerus and the medial part of the ulna. From there it inserts into the lateral side of the radius.

How to Get Bigger Arms at Home

In all honesty, this section is like click bait on a YouTube video. There really isn’t any secret that I can tell you which will make your arms grow. However, there is one method that many have been using for years and found it to have given them the best results—and it’s called progressive overload.

One thing that you need to understand is that your body will not change unless you force it to. Even then, there could be some resistance before you start to see progress. The body is very finicky in that it likes to maintain in the same state.

Progressive overload is where you recruit a greater demand from the muscles with each workout.

It doesn’t want you to lose weight and on the flip side, it doesn’t want to add muscle mass either. It’s a well-oiled machine that seems to run in the background like your computer as you go on with your daily life.

When you want to experience growth, you need to force your muscles to adapt to the changes you need to take place by staying consistent and constantly pushing your muscles. When you do any type of resistance training, you are ultimately tearing down your muscle fibers.

diet-break-happy-place

 

Then, what you do is feed those muscles and give them proper rest in order for them to rebuild bigger and stronger.

When you do any type of resistance training, you are ultimately tearing down your muscle fibers. Then, what you do is feed those muscles and give them proper rest in order for them to rebuild bigger and stronger.

 

If you are unsure how to properly feed your muscles, the coaches at IIFYM.com can help you find a diet plan to match your goals. Another great tool found on IIFYM.com is the IIFYM macro calculator.

This quick and easy IIFYM macro calculator will lay out how many calories you need per day to achieve your goal—whether it be weight loss, increase muscle mass, or performance driven. From there you can even get a breakdown of your macros if you wish.

Demanding More Out of Your Muscles

As you challenge yourself through resistance training and the constant breaking down and rebuilding of muscle fibers, you’re going to need to apply more stimulus to the muscle in order for it to continually make a change. This is where progressive overload comes into play.

If you use the same weight, same reps, the same amount of sets each week, you are eventually going to hit a plateau where you won’t see any changes in muscle size or strength at all. With progressive overload, this can be achieved.

Progressive overload is where you recruit a greater demand from the muscles with each workout. Over time, this method will allow you to become stronger, build more lean mass, and improve your overall muscular endurance.

Utilizing progressive overload strategies

feature_2

 

1. Increase the weight

It seems like such a simple concept, but you wouldn’t believe the number of people who go to the gym every day and do the same weights thinking that their body will change. It’s not.

When you do the same routine day in and day out your body will adapt and get used to the stimulus and no longer be forced to change.

Adding in an extra day of training for a body part can overload the muscle enough to aid in increasing size and strength.

You could have the best bicep workout in the world and see no results if you don’t switch up the stimulus.

To combat this, you can simply add 5-10 pounds to your exercises and push for the same amount of reps. You’ll feel a difference and will probably struggle, but eventually, the muscle fibers will get stronger and again you’ll be able to increase the weight to continually overload the muscle.

2. Increase the total number of sets completed

Another way to overload the muscle is by increasing the volume. Through adding an additional set to each exercise, you’ll increase the demand put on the working muscle and therefore will create an overload to force change.

If you didn’t want to add more sets to a particular exercise, you could always add an additional exercise to your workout routine and complete a few sets of the new movement.

3. Increase the total number repetitions completed

Similarly to the above, you can achieve overload without increasing the weight of an exercise. Sometimes the best bicep workout comes from utilizing a reasonable weight where you can get a great squeeze with each rep versus using a weight that you almost need to throw around and create momentum.

If you are completing sets of eight reps on all exercises, push for 10-12 reps instead. Maybe you’ll only be able to complete 10 reps this week.

beta-alanine-tingles

 

Therefore, next week you can push for 11 or 12. The key is to keep pushing yourself to better a previous workout.

You can apply this principle before you ever have to increase the weight. Then when you hit 12 reps, you can bump up the weight and push for 8 reps of the new weight—eventually working your way up to 12 reps before again increasing the resistance.

4. Increase your training frequency

A technique often used for lagging body parts is to train a muscle group more often. Meaning, if you’re only training your arms once a week, twice a week might be just what is needed to force new growth.

 

Adding in an extra day of training for a body part can overload the muscle enough to aid in increasing size and strength.

Could this be the best bicep workout for you, personally? It very well could be. It’s just another option that you can add to your bag of tricks to promote growth.

5. Decrease how much time you rest between sets and exercises

You don’t need to change your sets, reps, weights, or how often you train if you don’t want to. A simple overload principle is to cut your rest periods. If you are resting 45-60 seconds between sets, cut it down to 15-30.

If you’re currently at 15-30 seconds, try super-setting exercises where you do a movement such as a dumbbell curl followed immediately by a dumbbell hammer curl. Then rest.

Simply cutting your rest periods short will allow you to do the same amount of total work per session, only in less time. This principle is also great if you need to get in and out of the gym quickly and are pressed for time.

The best bicep workout for hypertrophy

bicep-curl-on-preacher-guy

 

Below please find an IIFYM 4-week plan to put you in the best position for muscle growth. The best bicep workout for hypertrophy can be used by anyone. Simply use weights you can perform each exercise with using perfect form.

Each week utilizes the same exercises but has progressive overload techniques applied to constantly hit your muscles differently and force them to grow. Just because an overload technique is applied, that doesn’t mean you can’t add another.

For instance, if you can increase the weight, do so, regardless of if you’re cutting rest periods or increasing sets.

Week 1

Week 2

Week 3

Week 4

carbs-circardian-article

 

If you want to see these your biceps grow, you’ll need a good diet plan to help build lean muscle.

IIFYM.com has everything from IIFYM meal plans, to online coaching, to IIFYM Macro Blueprints and even recipes that you can utilize.

If you haven’t checked out the IIFYM.com programs, I highly recommend you take a few minutes to see how they can take your health and fitness to the next level. By utilizing the IIFYM plan (such as a Macro Blueprint) and the best bicep workout, you’re setting yourself up for success.

 

The Best Bicep Workout Strategy for Hypertrophy is available on www.iifym.com IIFYM MEMBERSHIP

]]>