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IIFYM – If It Fits Your Macros What Is It and How Does it Work?
M@YHEM
Member
And it removes all retarded relationships people have with labeling food as good bad evil.
0ni
Registered Rustler
I've noticed this is good for getting the abs showing
But below that, you need a brutal deficit. And good luck doing that eating whatever you fancy in small amounts
I need less than 1,500kcal a day to get to below 8% at the moment and this is with very hard high volume training 4x a week. I've taken it down to 1,000kcal a day and this is pretty much entirely protein with maybe 50g of fats just for hormonal function. You won't lose muscle until you're very shredded, especially so with glycogen stores in the muscle. Weekly carb refeed until you're stuffed to refill the glycogen, after that I won't eat for 24h at least, not even protein to get insulin as low as possible
But below that, you need a brutal deficit. And good luck doing that eating whatever you fancy in small amounts
I need less than 1,500kcal a day to get to below 8% at the moment and this is with very hard high volume training 4x a week. I've taken it down to 1,000kcal a day and this is pretty much entirely protein with maybe 50g of fats just for hormonal function. You won't lose muscle until you're very shredded, especially so with glycogen stores in the muscle. Weekly carb refeed until you're stuffed to refill the glycogen, after that I won't eat for 24h at least, not even protein to get insulin as low as possible
To touch on muscle loss, i think that people with enough body fat can eat very low calories.
Me personally, ive tried to eat 500 below maintenance and all that, never works.
I feel you need to eat far lower, that way your body has more of a chance to use up the stored fats/energy.
Keep the protein high and lift a few times a week and muscle loss will be kept to a minimum
Me personally, ive tried to eat 500 below maintenance and all that, never works.
I feel you need to eat far lower, that way your body has more of a chance to use up the stored fats/energy.
Keep the protein high and lift a few times a week and muscle loss will be kept to a minimum
0ni
Registered Rustler
No cardio no, I train very high volume though, it is cardio enough
I will go for a walk when I am lethargic though
Just stay on the calories until lean... I had to pull out before because I needed to eat for a powerlifting meet, but back on for another week now then it's a strongman competition lol. Another week might be enough, might not. It's hard to tell it's pretty random.
It's miserable, it takes a lot of willpower. This muscle loss balony was indoctrinated into the fatsos minds. ppl so afraid to lose something they never had in the first place.its like the 30 year old virgin being afraid Sandra bulldog whom he never met beyond jacking one off to her on tv, him being afraid their affair might come to an end
0ni
Registered Rustler
Well the macros is mostly personal preference
But for me when I drop it low I want it to be protein. When glycogen is depleted, this is when the muscle loss happens unless protein is high. Some carbs will prevent this but in a brutal deficit it won't help much as well
Energy will be up and down. You'll feel energised when training though.
chocchillimango
Well-known member
Depends who you are. I'm on 1525 atm as I'm doing a mini cut.
hasn't impacted too much, but I've still got enough carbs in there for energy.
Johnnie Walker
Borderline Kunce
Your a girl..
chocchillimango
Well-known member
Not sure what your point is, @0ni; ??
With IIFYM you either eat in a deficit, at maintenance or in a surplus.
For deficits and surplus, the degree below or above maintenance depend on how aggressively you wish to pursue your goals.
It's about having a good macro balance, that is all.
PS If you have to eat around 1500kcals or below ... I'd be wondering what the heck is wrong with your metabolism?
For anyone not that familiar with IIFYM, it is not about eating junk.
The article in the OP is not a great resource perhaps either.
I've been IIFYMing for ages. In fact, even before I strictly counted macros, i was still pretty much IIFYMing by instinct.
It's not rocket science.
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chocchillimango
Well-known member
0ni, not a chance i could train on less than 2000 calories per day, body is nowhere near efficient enough to utilise the calories without some help.
Even at 2000 i feel lethargic, 3 days per week at 2000 is more than enough for me, even with 2 days at 3800 and 2 at 2000 with carbs i still feel it.
Even at 2000 i feel lethargic, 3 days per week at 2000 is more than enough for me, even with 2 days at 3800 and 2 at 2000 with carbs i still feel it.
Johnnie Walker
Borderline Kunce
O really
i ate 1300 yesterday, around 2000 on Sunday so mabey that's were the energy came from
6am Hill sprints
Lifted in lunch break, back to work
after work, skipping for half hour, boxing for 1 hour
Backed up with a 6km run this morning, and have boxing tonight
Ill be under 1500 calories for today....
I think with my body fat sitting at 24% at the moment i have a lot of stored energy that i can use when i want to push. Its all in the mind.
Its to early in the game to see yet, Il give it 2 months and see how i go.