When a new IIFYM client starts my program, I will typically get this questions.
“What should I eat? I don’t know what to eat”
Ok.. first of all the most important step you can do as a new IIFYMer is to follow directions of the plan. Our plan starts with three full days of tracking YOU.
I ask my clients to fill out their tracker with their normal food for 2 weekdays and 1 weekend day. Looking at your normal eating habits is eye opening. It’s easy to tweak your food so it fits your macros. If you toss the entire way you eat, and are searching for food to eat, you are missing the whole point of IIFYM. EAT WHAT YOU WANT.
If you are low on fiber and protein, then you certainly can figure out how to add more of those. If your carbs and fats are way over, you are going to have to make some adjustments. Simply cutting the serving sizes for overages is one way you can modify . Weigh everything in grams.
The protein bar problem.
One client told me she was really sick and tired of trying to find a protein bar that would fit her macros for a snack.
“I need a bar that is 12g protein and 13g Carbs. All the bars have 24g Protein and 26g carbs. “
Ok.. so she probably could simply use half the bar . Right?
Make it fit.
Don’t throw the baby out with the bath water!
Clients start this project jumping ahead to the middle instead of following our directions.
A huge mistake is to start with a whole new menu because you “think” you have to.
WE NEVER TELL YOU TO DO THIS. Success in IIFYM comes from the fact that you can eat like YOU. The more it feels like YOU, the more consistent you will be. Consistency wins over perfection.
When you want Qdoba.. add it to your tracker and make it fit. You can use Fatsecret.com to find all kinds of food that you might like if you have a hankering.
AIM FOR PROTEIN FIRST.
Most of our clients come to us eating very little protein. They end up with 100g of protein left at the end of the day and no carbs or fats.
This blog tells you where to get protein (feel free to also search “Protein” on this blog)
Add your breakfast first. Most of us have a favorite breakfast so put her in there and let’s see how she fits!
This is Ashley’s pancakes with Cinnamon and pumpkin. She tweaked her recipes so it fit her macros.
Tracy topped her waffles with syrup and Sugar free Jelly. Man I love her. She’s bomb.
Add dinner or Movie time carbs next
If you are fired up about Taco Tuesday, then do yourself a solid and put those tacos in your tracker in the morning or the day before. We call this FRONT LOADING YOUR TRACKER.
You can eat the tacos YOU want! Or what about Pizza!! Maybe you have a pizza craving!! Whatever it is.. put it in so when movie time happens you have your food accounted for.
Fill in what is left for the day!!
Front load the whole tracker. Sit down at your PC and add the food you want to eat to your tracker for the next day. Make it fit. Take the time to do it and pick things you want.
Make sure too add your fruit and veggie requirements and your fiber too.
Then hit the PRINT button for your menu. Eat that for 1 or two days. You don’t have to track it again.. just follow the menu.
Even if you don’t want to food prep, you can still make convenient foods fit!
EAT WHAT YOU LIKE.
I did that but someone asked me to have lunch with them and now I don’t know what to eat.
That could happen and that’s why you are learning IIFYM. So move some things around in your plan so you can enjoy lunch with your friend. If you cannot fit it into your macros ask your friend to give you a days notice so you can be prepared!! You are never more than 24 hours away from what you want!!
I filled in my lunch but now I have a bunch of ‘dangling macros left and I dont’ know what to eat.
If you don’t front load your dinner, evening food and eat around that all day.. this could happen.
You can do a flex bowl if you truly can’t get it together.
This is the blog on Flex bowls.
Flex bowls are a way to take the protein you have left and create something exciting and fun with the macros you have left.
I had a bunch of macros left over and I don’t want to eat anymore so I’m just going to bed.
ACK we get this quite a bit. Try harder. You need to hit your macros +5/-5 grams every day. That is your job. You are eating like it’s your job so focus. You can do it.
If you end up with 75g protein left at the end of the day.. just move on with your life. Tomorrow, figure out how to eat more protein during the day. Increase the protein at each meal or have something extra to bring your protein up. I like Laughing Cow cheese or even Kraft Shreds. Cottage cheese is packed with protein.
Really? Still have no idea? Go to Ripped Recipes.com and enjoy their recipe search.
Use your computer, NOT your phone because the filters are better!!
You can add the macros you have to work with and get recipes to match.
You can do a whole day or just a certain amount.
This game is like Tetris. You can learn something new every day and when something doesn’t work.. that’s ok. You have a clean tracker tomorrow!! So get on it!!
Let’s see what you can do.