So you re counting your macros

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Nickolas Holmes
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1 So you re counting your macros Here s everything you need to know to help you along the way. Raquel Roldan, NASM Certified Fitness Nutrition Specialist!!!!!!!!!!!!

What is IIFYM? IIFYM is an acronym for If It Fits Your Macros. It is also referred to as flexible dieting.! It is all about eating foods that fit within your own personal macronutrient needs.

2 What is IIFYM? IIFYM is an acronym for If It Fits Your Macros. It is also referred to as flexible dieting.! It is all about eating foods that fit within your own personal macronutrient needs.! IIFYM allows you the flexibility to achieve your health and fitness goals while still enjoying a variety of your favorite foods.! Flexible dieting is most successful when utilizing the 80/20 rule (80% nutrientdense intake and 20% other food sources). 01

3 To break it down You have 3 primary sources of energy - proteins, carbohydrates, and fats.! These 3 energy sources are the nutrients that your body needs in large (macro) quantities.! Flexible dieters believe that proteins are proteins, and fats and fats, regardless of where they come from.! Here is an example from

4 Classic Meal Plan IIFYM Meal Plan Meal 1: 8 egg whites, 1 cup of oatmeal.! Meal 2: 6 oz chicken breast, 1 cup brown rice, mixed side salad.! Meal 3: (Pre-Workout) 1 scoop whey protein powder, 1 cup oatmeal.! Meal 4: (Post-Workout) 2 scoops protein/carb recovery drink.! Meal 5: 6oz extra lean beef, green beans, 1 oz mixed nuts.! Meal 6: 6oz salmon fillet, broccoli, 1 tablespoon olive oil.! Meal 7: 1 scoop casein protein powder, 1 tablespoon natural peanut butter. Meal 1: 500g low-fat Greek yogurt with 1 cup of fiber cereal, 1 oz of nuts and an apple.! Meal 2: Lunch at Subway footlong turkey sub on oat bread, with double meat, cheese and unlimited salad, plus a diet coke.! Meal 3: (post workout) 2 scoops whey protein, small tub of low fat ice cream or frozen yogurt.! Meal 4: Homemade lean beef burgers with 2 slices cheddar, a slice of bacon, avocado and a wholewheat bun, plus a huge mixed salad.

5 The best part? Those two meal plans would provide you with the same macronutrients and total calories. However, the IIFYM Meal Plan offers much more variety.! The point is you don t have to restrict certain food groups or stick to the same boring meals every single day to see results.! You can still enjoy a variety of your favorite foods and will have fun learning how to fit them into your macros.

So let me get this straight Nothing is off limits? Not so fast. While it may seem like you can eat whatever you please, keep reading before you head straight to the Oreo aisle.

6 So let me get this straight Nothing is off limits? Not so fast. While it may seem like you can eat whatever you please, keep reading before you head straight to the Oreo aisle. Sure, you can fit in the occasional processed food, but you ll have a difficult time hitting your protein goals and limiting your fat and carb intake if you spend all day eating foods that lack nutrients. 01

7 If you do choose to get all of your calories from processed foods They say you are what you eat. If you eat crap, you will likely feel like crap.! You will have a hard time hitting your micronutrients (i.e. fiber, iron, calcium, etc.) and will probably feel sluggish and have a hard time getting through your workouts.

8 So why do it then? Believe it or not, you can achieve all of your health and fitness goals without following a boring, restrictive diet.! You will still eat delicious, wholesome, and nutrient-dense foods, but you will have a lot more leeway in the process. NPC USA Nationals 2014! IIFYM & Nutrition Coaching by! IFBB Pro Tiffany Marie Boydston 01

9 Need more ammo? Are you sick of crash-dieting? Are you mad at yourself every time you eat a cheat meal? Do you like eating out? Does the thought of eating egg whites and spinach for breakfast make you want to gag? Do you prefer 3 big meals instead of 5 small ones? Are you sick of eating chicken and asparagus, but don t know what else you should eat to lose weight? Then flexible dieting is for you!! The most accurate way to lose weight is science. This isn t a onesize fits all diet, it doesn t involve cutting major food groups out of your diet, and it is 100% customized to fit your own personal needs.

So where do I start? First, we ll start by calculating your Basal Metabolic Rate or BMR. This is the number of calories that your body burns on a daily basis to maintain your lean body mass.

10 So where do I start? First, we ll start by calculating your Basal Metabolic Rate or BMR. This is the number of calories that your body burns on a daily basis to maintain your lean body mass.! Then we ll calculate your Total Daily Energy Expenditure or TDEE based on your current activity level.! Based on your unique health and fitness goals, we will set target calories and macronutrients. 01

11 For example Let s say you are a 30 year old 5 5 female who weighs 150 lbs. Your job as a salesperson requires you to be lightly active, plus you workout 3 times per week in 45 min sessions. Your workouts are pretty difficult.! Your BMR is 1403 calories per day. Because of your activity levels, your TDEE is 1947 calories per day.! If your goals are fat loss and building lean muscle, we might start you off with 1655 calories, 150g protein, 146g carbs, and 53g fat.

12 Then what? Now it s time to play around with your meals to help you achieve your macronutrient goals. We will fit in the foods that you love and avoid the ones you hate.! You will track everything you eat using a calorie tracking site or app, such as MyFitnessPal. At first, it can be tricky to plan ahead and tweak, so I offer services to help you customize your first day or week of meals. I will coach you through this and you will pick it up in no time!

13 Protein Sources You will likely need to eat about 25g+ of protein per meal. Here are some foods high in protein:! Lean meat and animal protein like chicken breast, fish, ground turkey, deli meat, egg whites, etc.! Other animal protein like eggs, steak, ground beef, etc.! Vegan options like tofu, chickpeas, beans, nuts, quinoa, green peas, etc. 01

14 Fat Sources You will likely want to keep your fat intake relatively low. Here are some great examples of healthy fat:! Avocado! Nuts and Nut Butters! Coconut Oil, Extra Virgin Olive Oil, and Clarified Butter (ghee)! Yogurt or Cheese! Eggs! Fatty Fish (i.e. salmon)! Chia Seeds 01

Carbohydrate Sources Carbs tend to get a bad rap, but they are our body s main source of fuel and the energy that gets used first. Carbs sustain us during our workouts!

15 Carbohydrate Sources Carbs tend to get a bad rap, but they are our body s main source of fuel and the energy that gets used first. Carbs sustain us during our workouts! Here are some of my favorite nutrient-dense carbohydrate sources:! Starches and Grains: Sweet potatoes, yams, yellow potatoes, brown rice, white rice, oatmeal, corn tortillas and corn chips, etc.! Vegetable Sources: Spinach, broccoli, cauliflower, spaghetti squash, butternut squash, zuchinni, yellow squash, etc.! Fruit Sources: Apples, bananas, blueberries, grapes, etc. (try to avoid too many high-sugar fruits like pineapple)! Other Sources: Ole Xtreme Wellness Tortillas which are high in fiber, Sara Lee 45 Calorie Whole Wheat Bread, Udi s Gluten-Free Bread and Pizza Crust, etc. 01

16 Then what? Understand that your macros are dynamic. They are not set in stone. This is not a set it and forget it model, but a constant tool to help you achieve your goals.! After taking a look at your progress and measurements, we can make adjustments.! You can always tweak your calorie and macronutrient goals to achieve the results you re looking for.

17 Last, but not least Enjoy the freedom that flexible dieting offers!

Contact Information If you are interested in utilizing flexible dieting to achieve your health and fitness goals, I would love to be part of your journey.

18 Contact Information If you are interested in utilizing flexible dieting to achieve your health and fitness goals, I would love to be part of your journey.! Please visit or contact me at info@prettyprettypineapple.com! for more information.! Raquel Roldan! NASM Certified Fitness Nutrition Specialist 01

MACROS & FLEXIBLE DIETING

MACROS & FLEXIBLE DIETING What are Macros? Macronutrients also known as macros, is the term used to describe the three key food groups we all require for our bodies to function: carbohydrates (to fuel