What is IIFYM?

In some books and other reports you might hear it being refered to as the Flexible Dieting program.  As of lately I've become very intrigued with this idea and have even used it with some clients.  The reason why I was so intrigued is because you can literally eat whatever you want to eat as long as it fits your macros!  So IIFYM stands for IF IT FIts YOUR MACROS.  Ideally this is totally unorthodox in comparison to what I've learned over 16 years of dieting for competitions and working with clients.  

I would say that the majority of the time when you mention nutrition to clients they have this "Oh dear" look and then they begin to wonder what the heck will I need to restrict now.

The great thing about IIFYM is that if it fits your macros you can eat it.  The challenge is to make it FIT your macros.  You are esentially trying to achieve a calculated calorie deficit but not as extreme as what I've seen in the past where people go from 1800 calories per day down to 500 calories which will have you completely depleted.  Its crazy to think about but I've seen some great results from some of clients that have fully embraced this eating principle.  So here is an example:

McGrilled Chicken Burger:

• 25g Protein
• 33g Carbohydrate
• 15g Fat

OR
Brown Rice and Tuna 

• 25g Protein
• 33g Carbohydrate
• 15g Fat

Both are the same macros and so both will achieve the same results in your body composition.

Where Do I Start?

Step 1.   Find out your TDEE (Total Daily Energy Expenditure).  CLICK HERE

Step 2.   Based on this figure determine what your goal is.  If you are looking to lose weight you want to multiply that number by .20 and then subtract that amount from your total calorie expenditure number.  Then figure out what your macros should look like.

Counting Macros
Macronutrients or Macros make up the majority of our diets. There are three main macros: Protein, Fat, and Carbohydrate. One gram of each macro has a calorie value.

• 1 Gram of Protein = 4 Calories
• 1 Gram of Carbohydrate = 4 Calories
• 1 Gram of Fat = 9 Calories

Rather than typical calorie counting (e.g. Eating 2000 cals a day) Flexible Dieters track macronutrients (e.g. Eating 150g Protein, 80g Fat, 170g Carbohydrate = 2000 cals) which more effectively influences body composition rather than just weight loss or gain.
Step 3.    Track your macros in a program like MYFITNESSPAL & Be awesome!