fbpx

83
Comments

Please keep questions on topic, write clearly, concisely, and don't post diet calculations.

avatar
700

Privacy policy.

newest oldest
Lucas Paulis
Lucas Paulis

Hi Andy, thank you for all the content.

I just started tracking macros after a week of calorie control to cut and realized I eat far more fat than the 1.3 max indicated on the calculator, and low on carbs. I feel good about how I eat and train. My concern would be if it somehow spoiles the thing or if it’s ok to do that if it fits my calorie limits.

trackback
Simplifying Your Way To Shreds - Client Katsu's Story

[…] The reason for the inability to sustain your weight wasn’t the low meal frequency, it was trying to eat all those calories from ‘clean foods’. Which if you prefer to do so then by all means, please do that and just spread your meals further out around the day and eat more often. However, I think clean eating is an unnecessary restriction on life. There is a good guest article on the site about this, and if you’d like my recommendations, give it a read. -> ‘Is clean eating a scam?‘ […]

Mia
Mia

Just found this great website – very informative! I’ve been very ‘health conscious’ for a couple years now, but I never seem to get my body to where I want it to be.
I’ve always heard about counting macros, but I’ve never actually done it. As a beginner to IIFYM, would you suggest I focus on protein intake and ensure that’s sufficient and then focus on fats and carbs? Also, is it imperative to weigh all foods for accurate calculations?

Vladimir
Vladimir

Hello gentlemen,
thanks for sharing so much information about this topic!

I have a question that bugs me. I have read many articles presented on Andy’s site, some of them repetitively as the amount of information is enormous :).

Let’s say I counted my calories as well as macros to fit my current situation. And there is a one inconsistency i can’t seem to connect dots about. I have a split for training/rest day in nutrition plan. As you surely know, there is a variance of high-carb/low-fat and vice versa.

Now, assuming I want to have a cheesecake and do it IIFYM style. A cheesecake (or any similar treat) is usually both high in carbs and fats as well, thus it will hardly fit my plan on either training or a rest day because it will either break the amount of fat or carbs for the days respectively. I, perhaps, I am going too much into detail (and stress about it), however I don’t see the pattern on how to follow IIFYM. The reason being is that the variety of foods that fit the numbers narrows down rapidly. For instance even oats, a high-carb source, has sufficient amount of fat, if you eat a portion like you need (~100g).

Thanks for your thoughts on this, I truly appreciate.

Vladimir

Vladimir
Vladimir

Sure I did and it was very helpful as well! Especially the calculator listed :).

Uhm, so just to nag a bit ^_^, then IIFYM (in daily scope) is not so accurate term, is it? Assuming it will not be a justification for “eat a cake everyday”, but at times there is this persistent feel that you gotta treat yourself… Based on what I already read, it would make sense to fit it into weekly budget of Macros, thus subtracting surplus carbs from training day and surplus fat from rest day. It’s just thinking out loud.

How important is to focus on daily budget rather than weekly? Is a *week* a base amount of time?

Thanks again Andy.

Matthew Cocking
Matthew Cocking

Okay I have a theory. It could be rubbish however i wanted to ask to check on your stance. It says that the reason behind not eating all boxed food and processed food when doing IIFYM is due to the lack of nutrients in the foods. Okay that is understandable. So, not that I would advise it in any way, but could you technically take a multivitamin to cover all of your major nutrient requirements and then eat processed rubbish up to your IIFYM requirements because you have all bases covered?

I look forward to your response.

Matthew Cocking
Matthew Cocking

That sounds fair enough to me!

I have only very recently come across the philosophy of Intermittent fasting and I have to say I love it. I’m very thankful for the information guys like you provide us with on the subject all being from experience. I am only 20 and will be taking all of this experience on board as though it was my own.

I am looking forwards to the odd guilt free McDonalds in the safe knowledge that it all goes towards the end goal rather than setting me further away from it.

Matthew Cocking
Matthew Cocking

Apologies for the double post here, however I did think of one more question on this topic. Although my original thought of all micro-nutrients coming from a multivitamin was rubbish (as I expected) what is your opinion on multivitamins as a whole? I ask this because I religiously take a multivitamin every single morning as part of my supplementation routine (along with a vitamin D tablet) and have found that the few times in the past couple of years that I have stopped taking said multivitamin, I have fallen ill with a cold or another sort of unfortunate illness. Is this just coincidence, or will the multivitamin be playing a part in my general health and well being?

Thanks again

Matt J
Matt J

“2. It’s often just simply due to a lack of activity and muscle loss from youth. The vast majority of inactive people are 15% or higher.”

So the lack of activity is creating the calorie surplus, then? From everything that I’ve read here, there’s an energy balance and you’re either over or under. Regardless of the reason for the calorie surplus, you either have one or you don’t, right?

Cheers,

Matt J
Matt J

Great article. Had some questions for you Andy. Apologies if these are answered elsewhere, but I’ve never really gotten straight no BS answers on these from anyone:

– So using IIFYM, you can basically eat any foods in any quantity providing you hit your macro numbers at the end of the day? So so-called “bad foods” are created equal, as long as you hit your macro totals?

– If someone’s carrying excess body fat (say 15%), does this mean they must have been eating in a calorie surplus?

Thanks!

Liss
Liss

Regarding low-carb: as an ethnic (polynesian) woman who is highly predisposed to T2 diabetes, it is really difficult to be constantly told that I need to consume a high-carb diet in order to be healthy. The only way I was able to manage my high blood-glucose levels was to reduce the carbs (refined or complex) in my diet. Exercise does help lower blood-glucose post meal but its not always convenient. Many of my family are diagnosed with type 2 before 40 despite the fact that most of us lead very active lives (touch, rugby, netball and league are favourite pastimes). Many of my family members never make it past 55 (also because of T2 diabetes) and this is common amongst Maori. Prior to colonisation, the average Maori diet was typically high in protein and fat consisting mostly of seafood and poultry. We didn’t have a lot of starchy carbs, and no wheat nor rice in our diet. Obesity, heart disease and diabetes are now a huge issue for Maori and I believe this is largely due the Eurocentric dietary guidelines we are provided by Drs and nutritionists. Respectfully, I think that you might do well to consider the role genetics and inherent disease (or predisposition) play in one’s decisions regarding “clean” eating and diet. Personally, I do not think there is one diet that fits all, there are just too many variables to consider. In saying that, nothing could convince me that sugar is healthy.

Matt
Matt

Hi Andy,

I’m a huge pan of peanut butter (Skippy All Natural) and use it as as a source of fat intake. Can you explain why you would not suggest consuming it daily?

trackback
Seria o Clean Eating Uma Enganação? O que é IIFYM?Dieta & Malhação

[…] Texto original em inglês […]

Matt
Matt

Reminded me of this:
https://www.youtube.com/watch?v=Wd8tZiHexPc
Best watched in private to avoid laughing out loud repeatedly in public 🙂

Toby
Toby

Hey Andy, i’ve been doing leangains for awhile now, had some great results….But i’m finding the high fat days hard to pick foods that don’t make me feel like im going to end up having a heart attack one day. I find myself eating bacon, eggs, and pork frequently on these days which ends up being 4 days out of the week…Do you have any suggestions for the high fat day. Thanks for any help you can give

Toby

trackback
Simplifying Your Way To Shreds | Katsu's Story | RippedBody.jp

[…] Is Clean Eating a Scam? – Clean Eating vs IIFYM […]

Paula Piscitelli
Paula Piscitelli

What is your best advice for someone who suspects that they have been training up to 6 days a week (heavy weights up to an hour and a half all of those days and cardio at least 4 to 5 times a week, has been able to maintain lean body mass (Female about 13%) and maintain bulky looking muscle in a deficit for at least several months and realise they really need to increase calories to the calculated target (which would be at least a 500 calorie jump and massive jump in carbs on the intermittent fasting regime). Would that person have to gradually increase those calories by a couple of hundred calories a day or every other day to get the body used to that as in the case of a normal 6 meal a day dieting approach usually advises (reverse dieting) or can they bring the calories (expecially the carbs, if they have been low carb dieters) up by larger amounts without any significant fat gain?

AJ
AJ

Hey Andy,
I really love the site and am immensely grateful for the leangains guide. I’ve been doing IF for a couple months now and just decided to follow the leangains method. I’ve calculated the calories and macros I need to be eating for a cut, but the only way I could figure it out has me eating two slices of pizza 3x a week for my workout days and a cheeseburger the other four days. I’m a student living on campus at university so my options are a little limited and I’ve done my best to figure out my meals based on affordability and availability.

Basically my question is: is it ok to be eating pizza 3x a week and a cheeseburger 4x? (I’m not as worried about the cheeseburger since the meat is grass fed, at least that’s what the school claims)

Thanks

AJ
AJ

I’ll make sure to do so, thanks!

Frank
Frank

Nutritional alarmism – Brilliant!

Andreas
Andreas

Cant find that LCHF has beeb refrenced on the site but here low carb is mentioned. The LCHF,low carb high fat, shows great results. I know bunch of top soccer teams use it, numerous athletes as well. More and more studies show good results. Curious how this fits in with the low carb statements. Personally im doing LCHF with IF. Feel great and bloodwork, bp is all great.

Tariq Aldossary
Tariq Aldossary

Hey Andy , you stated that glycemic index is irrelevant in the context of a mixed food meal . So , can I replace white rice , pasta , potato and bread with browns ? let`s say forever !!! cause I`m really sick of eating such tasteless food like browns , or do these white ones fall under the refined food and the 10 or 20 percent rule ? is there any difference between the two in terms of gaining or storing more fat , affecting your results or whether they are bad for you ? I always wanted an answer to this !!

Tariq Aldossary
Tariq Aldossary

😀 thanks Andy

Ricky Mustonen
Ricky Mustonen

Good common sense advice here. I find myself always confused what to believe. Sometimes I am all out eat the most nutritious foods. Other times I will do things like eat a box of coco pops in protein milk post workout…

David
David

Clean eating would be hitting your macros without eating food or quantities that negatively effects your health
Diabetes does not happen over night , you take it to the limit time and time again and sooner or later ….. your body will say no more
Can you honestly say massive carb binges will not effect you ?

Durden
Durden

Andy,
Hi from India!
The thing about here is most of hour lip-smacking food is high in fat like Biryani, butter-chicken etc.
In every week there come a couple of days where you just got to have them be it a family dinner or eating out.
Now my question is:
Say for the above two days you end up consuming 100gm of fat instead of the stipulated (say) 40gm.
Extra fat is 60 gm ~= 600 Cals (worth of ~= 120gm of Carbs)
So can I reduce my Carb(generally whole wheat flat bread/boiled rice) intake by 120gm for that day and be OK with it?
Don’t consider this as a cheat-day question, I am ‘specifically’ asking that can I do it regularly for 2 days a week for that kind of numbers?

If not why are FAT calories so worse than Carb calories if the total num of calories is within the stipulated limits.

PS: I am 5’7″, 60Kg, okay-ish lean(love handles won’t go away completely),play casual football 4 days a week.

Durden
Durden

Thank you for the quick response. Eagerly waiting for this upcoming article then.

Scroll to Top