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The main thing to keep in mind however is that any healthy diet that keeps you performing at an optimal level should be eluding the extremes of taking in too much of a particular nutrient and/or being deficient in another nutrient, as well as meeting your daily calorie quota.Whatever foods you choose to eat to satisfy this is simply a means to an end, and this is the gist of IIFYM.However, one of the major pitfalls of IIFYM seems to be that some people use it as an excuse to disregard things like micronutrients, dietary fiber, the quality of protein sources, essential fatty acid intake and sugar consumption.For example, a diet that contains an abundance of soy protein probably wouldn’t be nearly as effective for muscle building and fat loss purposes as one that contains higher quality, leucine-rich protein sources such as whey and eggs.For whatever reason, people read about IIFYM and think it’s a diet that gives them the freedom a bunch of Pop-Tarts and cookies to fill in the majority of their carb and fat needs. What about the gooey goodness that holds the pie together? This would give you more accuracy on a given day. Eating, at its very core, is a biological necessity (and privilege) that sustains us both mentally and physically; it’s not a chore that you should hold in disdain and think of as a sacrifice.If there’s something we can all learn from IIFYM it’s that a healthy diet reinforces psychological connections with food while working towards your health, physique and performance goals. Use your results with macro counting or flexible dieting/IIFYM to lose fat or gain muscle. It’s sad that most people would see this diet and commend the individual on how “healthy” they eat when the reality is this diet is far from that.Let’s take a look at an example of an IIFYM meal plan that breaks down to the exact same macros as the above diet:Total Macronutrient Breakdown: 235g protein/215g carbs/80g fatNow, tell me, which of the above two meal plans would you genuinely like to eat? It is common for dieters to feel deprived of food, which can lead to cheating or bingeing, eventually end up quitting the diet and reversing all of their hard work. I am a bit lost on how I should adjust my macros to achieve muscle gain AND fat loss.Hi Braydon, You’re welcome and glad it’s useful for you. So my net calories would be 1500-1600. People seem to haphazardly throw the word healthy around in certain pre-defined circumstances, but the reality is that what is healthy for one individual may or may not be healthy for another. Ted Kallmyer (Certified Macro Coach) Use this calculator to find your ideal ratio of proteins, carbs, and fats.

I also so 30 minutes on the elliptical 3 days per week in the mornings. People think that using a VLCD is a shortcut but it really isn’t.

You should achieve your goals using the default setting. And then when you combine them you have an even higher day. These macros are carbohydrates (carbs), protein, and fat. This is true with diet and exercise. There are many different ways to calculate macros. This macro calculator shows your optimal macronutrients and calories based on your age, height, weight, gender, and activity level. I workout 6 days a week; burning between 400-500 calories each day. Or they just spit out random macros in exchange for your email address.

Just make sure you are within your macro counts for each day, and you’re good to go!Step-by-step ebooks, or fully customized personal macros coaching.

I’m having a hard time choosing my correct activity level. I am looking to lose no more than 10 pounds and also build muscle. Sat & Sun are my rest days. Flexible dieting, simply put, is the tracking of protein, carbohydrate and fat to change your body composition. This is not a good thing, and can After you have your personal macro calculations, you need to determine the While this may seem like a lot of work, there are some You don’t need to make radical shifts in your diet, nor deprive yourself of your favorite foods. Now I know most people who have even rudimentary understanding of performance nutrition would never balance their macronutrient intake as proposed in Diet Layout 2.This diet comparison is simply meant to illustrate the point that IIFYM can be misconstrued to mean that macronutrient distribution throughout the day doesn’t matter when trying to improve body composition…it may not play a major role, but it still plays a role nonetheless.One thing that has always piqued my curiosity about many bodybuilders’ train of thought is the supposition that a monotonous, bland, super-duper-ultra “clean” diet is somehow better for physique and performance purposes than a diet that has variety and actually taste decent.

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