Flexible Dieting IIFYM

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Fazc		...	19-05-2015 @ 14:40
Sports an extremely muscular arse. Member 38, 6253 posts	JohnGym said:What's everyone's current cals and macros look like and what are your goals? (lose, maintain, gain) I'm just tracking at the moment, going to take my average across 10 days and compare it against the weight loss and then go from there.

fong		...	19-05-2015 @ 19:09
really really interesting Member 3474, 2816 posts SQ 170, BP 120, DL 260 550.0 kgs @ 100kgs UnEq	Fazc said: I'm just tracking at the moment, going to take my average across 10 days and compare it against the weight loss and then go from there. I'm doing the same, but sticking around what's 'normal' for my weight at around 2200kcal. It's quite nice, but I can't see myself losing a lot from it.

DrD		...	19-05-2015 @ 19:25
#IStandByMillsy Member 4287, 2614 posts SQ 300, BP 310, DL 250 860.0 kgs @ 120kgs Eq	Post Edited: 19.05.2015 @ 19:29 PM by DrD IF 16/8 with IIFYM. Training days aiming for 3300, about 75 fats, 400 carbs, 220 protein. Carbs are as required to hit calories. Rest days aiming for 2700, about 75 fats 220ish protein and carbs as required to hit calories. If protein is higher I reduce fats or carbs as required. Aim to lose a very small amount of weight. About 1.5-2kg in next 6 weeks.

deleted2_20210523		...	19-05-2015 @ 19:29
Member 2606, 11453 posts SQ 170, BP 117.5, DL 215 502.5 kgs @ 91.6kgs UnEq	deleted

JohnGym		...	19-05-2015 @ 19:32
Hamstrings feel activated. Member 1107, 6964 posts SQ 220, BP 152.5, DL 252.5 625.0 kgs @ 93kgs UnEq	I DrD said:IF 16/8 with IIFYM. Training days aiming for 3300, about 75 fats, 400 carbs, 220 protein. Carbs are as required to hit calories. Rest days aiming for 2700, about 75 fats 220ish protein and carbs as required to hit calories. If protein is higher I reduce fats or carbs as required. Aim to lose a very small amount of weight. About 1.5-2kg in next 6 weeks. Damn, I am in poverty cals! Good stuff mate.

JohnGym		...	19-05-2015 @ 19:36
Hamstrings feel activated. Member 1107, 6964 posts SQ 220, BP 152.5, DL 252.5 625.0 kgs @ 93kgs UnEq	kirkynick said: John, you've been on loads of diets, and as far as I can remember you got pretty good results on most of them. Which one got the best results though (regardless of how hard or easy it was to stick too), and what is your hierarchy of the diets you've tried from best to worst? They all got the same results to be fair Nick. The deciding factor was the ability to stick with it long term. I've got shredded on Paleo, standard Bodybuilding, Herbalife, Oats (oats and whey 5 times a day), IF. Everything works. Genuinely, to repeat what I said earlier, the number one diet ever invented is the one you can stick to long term. Every diet I've ever been on has one thing in common. I was unable to sustain it indefinitely. Hopefully this new approach will fix that.

DrD		...	19-05-2015 @ 19:38
#IStandByMillsy Member 4287, 2614 posts SQ 300, BP 310, DL 250 860.0 kgs @ 120kgs Eq	JohnGym said:I Damn, I am in poverty cals! Good stuff mate. Haha cheers. Need to keep an eye on weight and adjust calories as needed. But at the moment it's going ok!


deleted2_20210523		...	19-05-2015 @ 19:40
Member 2606, 11453 posts SQ 170, BP 117.5, DL 215 502.5 kgs @ 91.6kgs UnEq	deleted

Fazc		...	19-05-2015 @ 20:09
Sports an extremely muscular arse. Member 38, 6253 posts	fong said: I'm doing the same, but sticking around what's 'normal' for my weight at around 2200kcal. It's quite nice, but I can't see myself losing a lot from it. I averaged 2200 across the last 6 days, and that has me feeling tired, flat and down about 1.5kg. Been leaning out for a while so that's not the initial water loss either. I think just tracking my calories has subconsciously made me eat less, plus my activity levels are way up. Anyway If this continues on to Friday I'll probably up to 2500-2600 or more which will be plenty.

JohnGym		...	19-05-2015 @ 20:23
Hamstrings feel activated. Member 1107, 6964 posts SQ 220, BP 152.5, DL 252.5 625.0 kgs @ 93kgs UnEq	Fazc said: I averaged 2200 across the last 6 days, and that has me feeling tired, flat and down about 1.5kg. Been leaning out for a while so that's not the initial water loss either. I think just tracking my calories has subconsciously made me eat less, plus my activity levels are way up. Anyway If this continues on to Friday I'll probably up to 2500-2600 or more which will be plenty. 2200 is even more poverty than me! Come on Big Faz!

Fazc		...	19-05-2015 @ 20:34
Sports an extremely muscular arse. Member 38, 6253 posts	JohnGym said: 2200 is even more poverty than me! Come on Big Faz! Haha! I must have been eating a lot more prior to tracking, because the weight loss was a lot slower and I felt a tonne better. I think my maintenance is about 3300-3500, so obviously 2200 is way too low and a bit stupid. I'm eating some sweets right now to make up for it, and I'll be having some liver before bed yummy!

luki		...	20-05-2015 @ 12:21
Avatar Member 5517, 1538 posts SQ 160, BP 165, DL 201 526.0 kgs @ 110kgs UnEq	I'm awful at working out diets. How do you work out what you need? I'm 18stone and want to loose belly but keep training 3days on one day off without DOMs all the time. I cook breakfast and dinner but kind of limited to sandwiches, cerial or shakes in work.

Fazc		...	20-05-2015 @ 13:27
Sports an extremely muscular arse. Member 38, 6253 posts	luki said:I'm awful at working out diets. How do you work out what you need? I'm 18stone and want to loose belly but keep training 3days on one day off without DOMs all the time. I cook breakfast and dinner but kind of limited to sandwiches, cerial or shakes in work. Maybe start with what I'm doing. Just track what you eat, use the back of packets and the Internet to find the calorie values. Do that for ten days without trying to gain or lose weight then average out the calories. Weigh yourself Track everything for ten days Average out the calories Assuming you maintained weight, that's your maintenance Then subtract 500 from that and that's your target per day. You'll lose weight on that. At the beginning I wouldn't even bother tracking macros, just calories.

luki		...	20-05-2015 @ 16:40
Avatar Member 5517, 1538 posts SQ 160, BP 165, DL 201 526.0 kgs @ 110kgs UnEq	I counted yesterday and came up with 2570kcal. That sound like a lot? I walked for 30mins and did push press, dips and curls for an hour(ish).

AndyCoupe		...	20-05-2015 @ 16:51
His levers get the bar up. Member 2919, 8635 posts SQ 195, BP 127.5, DL 225 547.5 kgs @ 77kgs UnEq	Poverty calories?! lol. Im interested in trying this to get shredded and it's telling me approx 2000 calories. 235/140/60 (carb/protein/fat)

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