[Engels] Flexible Dieting: The Ultimate Guide To IIFYM

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  • [Engels] Flexible Dieting: The Ultimate Guide To IIFYM

    The Diverse Nature of Food

    Why Extreme Diets Suck (in the long run)

    Many questions have been brought up here, but fear not as answers are on the way.

    Toxicity is in the Dose

    Logical Dieting 101: Eluding Deficiency and Excess

    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.

    What IIFYM Really Is

    Finding the Balance

    • Meal 1: 6 egg whites, 80g dry oats, 1 oz almonds
    • Meal 2: (Pre-Workout) 1 scoop whey protein mixed with 40g dry oats, 1 tbsp Flaxseed oil
    • Meal 3: (Post workout) 2 scoops whey protein mixed with 50g simple-carb solution (i.e. waxy maize or pure dextrose)
    • Meal 4: 6 oz grilled chicken breast, 1 cup cooked brown rice, 2 cups steamed broccoli
    • Meal 5: 1 scoop whey protein mixed with 40g dry oats, 1 tbsp Flaxseed oil
    • Meal 6: 1 scoop casein protein, 1 oz mixed nuts, 2 cups steamed asparagus
    Total Macronutrient Breakdown: 235g protein/215g carbs/80g fat
    Total Calories: About 2,520

    Example IIFYM Meal Plan

    Total Macronutrient Breakdown: 235g protein/215g carbs/80g fat
    Total Calories: About 2,520

    Notice the flexibility in the IIFYM plan, allowing the individual to eat out and enjoy little indulgences here and there throughout the day.
    Setting Up Your Own IIFYM Diet

    A pragmatic way of calculating your energy/macronutrient needs is to start by using a BMR calculator and the Harris-Benedict equation to factor your daily activity levels (see link below). For most active weight trainees, eating around 1g of protein per pound of lean body weight is recommended. Once protein needs are set, you move onto carbohydrate demands (which will be largely dependent on your individual insulin sensitivity).


    The general rule of thumb if your goal is to lose fat is to aim for an energetic deficit of ~500 calories per day (most of which should come from reduced carb intake).
    If you want to add mass, aim for an energetic surplus of 300-500 calories per day. Please note that these are generalizations, and you will need to experiment and find what suits your body best.

    To illustrate this example, here are two different isocaloric diet plans that have identical macronutrient intakes (~2500 calories consisting of 150g protein, 300g carbohydrate, and 75-80g fat) but have highly differing macronutrient balance throughout the day:
    Diet Layout 1

    (Balanced intake with higher carbs around the workout timeframe)

    Diet Layout 2

    (Imbalanced intake)

    Being Creative and Mindful with Your Food Choices

    If you choose to believe that forgoing those things makes you more hardcore or prone to success as a bodybuilder, then I guess you have really been brainwashed by mainstream media and bogus fitness magazines over the years. At that point there really is no other term to describe your thinking than utter meat-headedness.
    Psychology of Eating: What IIFYM Teaches Us


    1. Smith, C. F., Williamson, D. A., Bray, G. A., & Ryan, D. H. (1999). Flexible vs. Rigid dieting strategies: relationship with adverse behavioral outcomes.Appetite, 32(3), 295-305.
    2. Mela, D. J. (2001). Determinants of food choice: relationships with obesity and weight control. Obesity research, 9(S11), 249S-255S.
    3. Teegala SM, et al. Consumption and health effects of trans fatty acids: A review. Journal of AOAC International. 2009;92:1250.
    4. Moeller S, et al. The effects of high fructose syrup. Journal of the American College of Nutrition. 2009;28:619.
    5. Tang, J. E., Moore, D. R., Kujbida, G. W., Tarnopolsky, M. A., & Phillips, S. M. (2009). Ingestion of whey hydrolysate, casein, or soy protein isolate: effects on mixed muscle protein synthesis at rest and following resistance exercise in young men. Journal of Applied Physiology, 107(3), 987-992.
    6. Baer, D. J., Stote, K. S., Paul, D. R., Harris, G. K., Rumpler, W. V., & Clevidence, B. A. (2011). Whey protein but not soy protein supplementation alters body weight and composition in free-living overweight and obese adults.The Journal of nutrition, 141(8), 1489-1494.
    7. Tipton, K. D., & Wolfe, R. R. (2004). Protein and amino acids for athletes.Journal of sports sciences, 22(1), 65-79.
    8. Phillips, S. M., & Van Loon, L. J. (2011). Dietary protein for athletes: from requirements to optimum adaptation. Journal of sports sciences, 29(sup1), S29-S38.
    9. Norton LE, Wilson GJ, Layman DK, Moulton CJ, Garlick PJ. (2012) Leucine content of dietary proteins is a determinant of postprandial skeletal muscle protein synthesis in adult rats. Nutr Metab (Lond). 2012 Jul 20;9(1):67. doi: 10.1186/1743-7075-9-67. PubMed PMID: 22818257; PubMed Central PMCID: PMC3488566

    Van: Flexible Dieting: The Ultimate Guide To IIFYM ?If It Fits Your Macros? Written By Elliot Reimers | SimplyShredded.com

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