or IIFYM, for short. And it's pretty much what it sounds like.
There are 3 macronutrients (macros, for short): protein, carbohydrates, and fat. In IIFYM, you are given a prescription of how much of each macronutrient you can consume per day and thereby prescribing a caloric intake as well. Your prescription is dependent on your activity level and overall goals. As a general rule, if you are trying to put on weight you must consume more than your caloric expenditure per day putting you in a caloric surplus. And if you are trying to cut weight, you must consume less than your caloric expenditure per day putting you in a caloric deficit. You can also use this diet to maintain your current weight and body composition wherein you would be consume an amount equal to your caloric expenditure.
With this type of diet, portion size is crucial in adhering to your prescribed macros. A food scale, measuring cups and a calorie tracking app become your best friends, which for some people can be a little neurotic. But, overeating can be a serious hinderance to your overall goals. Even if you are eating clean, or eating Paleo, it is very easy to overeat clean foods. Just because it's clean, doesn't mean you can have a unlimited amount. Clean foods do get you the most amount of food per day in terms of quantity versus unclean foods, but understanding how much to consume is a delicate balance. Technically speaking, you can make a poor food choice on IIFYM and still hit your macros for the day the way you're supposed to. However, it can make the rest of your meals bland and less enjoyable since you will be limited on certain macros (usually carbs and/or fat). With IIFYM, it forces you to weigh your options and determine if the unhealthy food choice is actually worth it in the long run.
As always folks, this is a nutshell version of IIFYM. If you have any questions and want to know more, please don't hesitate to reach out!
RoRo is all smiles during a TGU
A. EMOTM 16
Odd- 6 behind the neck snatch grip press from a squat
Even- 6 strict pull ups
B. For time:
40 front squats (135/95)
40 toes to bar (cross body, alternating)
Posted by Megan