IIFYM 101: I don’t know what to eat

macrosss

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”

hmmmm..

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.
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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.

Hacks:
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!
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This is Ashley’s pancakes with Cinnamon and pumpkin. She tweaked her recipes so it fit her macros.

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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!!

HACK: 
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.

macro

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.
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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.

IIFYM, Dwayne The Rock Johnson and Pancakes

therock
Congratulations to Dwayne “The Rock” Johnson for being chosen as People Magazine’s Sexiest Man Alive.

Note: This is also win for the ladies who like a little beefcake, that’s for sure. 🙂

The Rock is a fitness icon!  He is an athlete and  clearly he lifts!
Not only is he a super positive force in his career, he knows how to eat for his physique goals.

One thing we can all be sure of he has his food correct !!

Plus, he likes pancakes.

Pancakes!
After he finished filming “Hercules” The Rock held an epic cheat day! On this day he whipped up his famous pancakes and ate 12 of them!
I love this picture because in our world of IIFYM, we call this a ‘carb up’ or refeed.

When a person has dieted for a while, a few things happen.  
1. The person gets weary of the diet. Even on IIFYM the fact that we are on a hard cut means we are eating less.
2. Our bodies can become adapted to the lower calories/macros.

A simple carb up or re-feed or in this case.. cheat day will help in both those scenarios.
So while “The Rock” called this an epic cheat day, he still utilized the concepts of body building and IIFYM.  He is eating with purpose!

YOU CAN LEARN EVEN MORE ABOUT RE-FEEDS HERE

In our program, carb ups or re-feeds are given to clients with specific instructions. It’s not a random cheat day or binge day, just so you know.

The Rock is a huge dude so 12 pancakes fits his macros. Most of us, ladies.. not so much. That’s why we tailor our carb ups for our clients so they have the best results.

If It Fits Your Macros is amazing because it’s all about the YOU.  You can carb up on things YOU like. I like Fro-yo and Cinnamon Toast Crunch!  Our clients have a lot of fun when it comes to their re-feed!

If you would like to know more about IIFYM and learn the secrets of success, please check us out on LEARNIIFYM.COM  We will teach you online!!  We will work with you to help you reach your physique goals!
capm

 

Advanced IIFYM: Food Scores

HA!
The mister and I are doing this prep together. I did his macros and he’s killing it. He’s lost a full pants size and
looking lean and mean. We stumbled upon something really cool in MyNetDiary that took our  planning to another level.

Food Scores!
For an anal retentive, OCD girl.. OMG I love this!!  I’m an advocate of high quality food.
This is the way to find out if the food you are eating is awesome or not-so much!
This for example is PB2, which you can see is an A rating.
a1
This on the other hand is a basic girl, pumpkin donut from Entemanns. Oh boy..D!
I donut choose this one.

My goal on prep is to eat all my food as “high scores”. 

If we have a score lower than B, we will switch it out for something else.

How is the Food Score Calculated?

Food Score is calculated using an equation derived from food ratings of nutrition experts using information found on the Nutrition Facts panel. That is, Food Score mimics how a nutrition expert would score the healthfulness of a food based upon its nutrition label. The equation uses the content of twelve nutrients listed on the Nutrition Facts panel: total fat, saturated fat, cholesterol, sodium, total carb, fiber, sugar, protein, Vitamins A and C, calcium, and iron. The methodology was published in the June 2009 issue of the Journal of the American Dietetic Association, in the article “Modeling Expert Opinions on Food Healthfulness: A Nutrition Metric” by Jolie M. Martin, MBA, PhD; John Beshears, AM; Katherine L. Milkman; Max H. Bazerman, PhD; Lisa A. Sutherland, PhD, and used by MyNetDiary with permission.

Some nutrients have a stronger affect on Food Score than others. For instance, fiber will affect Food Score more strongly and positively than any other nutrient. That means foods higher in fiber will score higher than foods that are lower in fiber. The reverse is true for saturated fat – foods higher in that type of fat will have a lower Food Score.

.. from MyNet Diary

Nutshell: The better the food is macro/micronutrient wise, you will see a higher score.

How do I see the food score?
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When you select your food, you will see a tiny I in the corner. Touch that to get the macros and score.

Also: if you are in the grocery store, you can scan items and it will pull up the macros/score for you.

How can you benefit from this?
If you look at your day as a whole and see that you are hitting your macros and making healthy choices 80-90 percent of the time, you can certainly enjoy some fun foods here and there.
If you go back and look at your past days, you can see where you can make better choices! We all can eat better!

Bottom line. I’m very passionate about eating well. I believe quality of food matters. You have a great tool to make your macro counting game stronger!!

Here is a picture of Bumpy.

Bumpy. She is simple.Knows no macros.
Bumpy. She is simple.Knows no macros.

Flexible Dieting in the Media

flexab
http://www.cbsnews.com/news/flexible-dieting-trend-leaves-room-for-doughnuts/

This is very exciting.

Everyday, my FaceBook feed is loaded with craptastic mutli level marketing quick fixes to
being overweight.

KetoX, HGX, Sparx, whatever… The reality is, food is awesome and YOU CAN DO it!
You do not need all that stuff. Spend your money on food and take the time to learn how to make changes that
will last a lifetime!

I’m so excited!
Finally the media is taking note!  I am very passionate about helping others
reach their fitness goals and flexible dieting is an amazing concept. My clients are very successful.

This article clears up many of the myths from the naysayers.

My favorite part of the article is that we all have to come to understand that sometimes we do have to
learn moderation.

I hope that if you are a follower of my blog, I can help you with new ideas. There are so many amazing bloggers and fitness professionals who support Flexible Dieting /IIFYM! I learn something new every single day.