8.19.2014

A day in the life - IIFYM.


I recorded my entire day of eating yesterday just to show y'all how freaking EASY IIFYM really can be! I know some of you are still confused by it, but I really can't break it down any further than this...

Breakfast:
**Note I did not workout yesterday - when I do I add in a Think Thin bar before my workout and a protein shake right after. Also on rest days I eat 20g less carbs.


1. Sugar Free Vanilla iced coffee - one day I weighed my coffee BEFORE I added creamer so I'd have an idea of how much I was putting in -  it's about 2 tablespoons. I don't count the sugar free syrup or the coffee - it's minimal and not worth the hassle.

2. Protein Cereal from my I'm Pretty Fit box last month with skim milk. You don't really have to weigh since it's a single serving pack, sometime I use Special K Protein Cereal and I do weigh that. 

3. Mini Cliff Bar - again I do not weigh this. 


Lunch:

1. Chicken Salad - I made a short video that you can watch to see how fast and easy it was for me to weigh my lunch. I normally don't weigh the lettuce and the blue Tupperware was premeasured 5oz of chicken that I made on Sunday in the crock-pot. This example could work for salad, sandwich, or whatever! 


2. I forgot I had a half a bag of chips in my desk so I added those in too for some carbs - I weighed those!

3. Quest Bar - my mid afternoon snack. Sometimes I'll do cottage cheese or greek yogurt with an apple. I weigh the apples and cottage cheese always, but usually not the yogurt because it's a single serving package. 


Dinner
***Note: I was not super hungry yesterday because I didn't workout - most days I eat a shit ton of carbs at breakfast and lunch, but yesterday I messed up my schedule a bit by oversleeping so I just ate my carbs later in the day.


 What, you don't measure yourself while you cook dinner?? I swear I'm more obsessed with this number now and don't give a crap about the scale. 


 I ALWAYS input what I'm going to eat for dinner earlier in the day to be sure I'm on track and then when I get home I check my macros and adjust - for example I was short on fats so I added bacon {low sodium} to my meal and I was WAY short on carbs so I put my turkey burger on a wheat bun. Normally I leave out the bun because I eat my carbs early in the day around my workouts.

1. Asparagus with bacon - 425 for 25 minutes. I do not weigh this - I always eat 20 stalks of asparagus, but I should have weighed the bacon just because the pieces are so inconsistent. 

2. Turkey Burger with Baybel Cheese - I had two burgers to get in my protein with the cheese in between on one wheat bun. I do not weigh any of this, the burgers were premade patties so I just scanned the barcode into MFP.

3. Krave Cereal - I was way way under my carbs so I was going to eat an apple or two, but the ones we had were bad, so I just had 2.5 servings of cereal with skim milk.

4. Alr Humapro Tablets - Protein pills that are 5g per pill so I took 2 before bed to get me where I needed to be. You could also have a protein shake with like 1/2 a scoop, but these are just easy!


After that I just nibbled on sweet baby Aiden - calorie free! 


End of the day totals ///

 

Fats, Protein, and Carbs are spot on! {Remember 20g less carbs for rest day!} the rest of the numbers I don't really pay much attention to, I know I get my vitamins and fiber in my Advocare Supplements - I am still taking  all of these.  I do try to keep my sugars under 65g most days though.

Now, see I don't spend half my life weighing every single thing! Unless you are training for a competition you don't need to stress about every little gram, but try to be as accurate as possible on most things.

If you have questions leave a comment and I'll reply in the comment section - so be sure to check back here :)

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52 comments :

  1. how do you go about weighing home made meals? do you weigh every single item going in to your families meal? Your day looks super easy. I think if i were to attempt to do this id HAVE to plan ahead, which is an area i am not good in, so that's where i struggle!!

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    1. I use MFP to enter all ingredients in the recipe creator, then I set an empty dish on the scale and set it to 0, then I put in the meal and weigh the entire thing. I then divide that by 6 {or how ever many portions you want there to be} and from there I know how much each serving should weigh and MFP will tell you what the macros are on one serving :)

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  2. I've been on the fence about trying IIFYM for a long time now, because from what I've seen it just seemed like I'd have to weigh every single little thing! But after reading this post today I'm super excited to try it! It seems totally doable. I'm starting today! I'm sick of being at 1200 calories. So thank you!

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    1. 1200 ughhhhhh I would die. Literally.

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    2. Haha I know! Horrible for me. But I'm super freaked out! I have it stuck in my head that if I eat more, I'm going to gain back everything I've lost so far! But I'm going to try it!

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    3. You might want to look in to Reverse Dieting. It is a way to slowly add calories back into your diet until you find a good intake amount without gaining weight. Its good for people who have been on restrictive diets for awhile and need to repair their metabolism. Here is a link of an article that might be helpful.
      http://www.coachcalorie.com/reverse-dieting/

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  3. Do you need to be mindful of how much sodium you are consuming? I kept seeing mine get really high an I wondered if that could potentially set me back.

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    1. This comment has been removed by the author.

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    2. Depends on your body - I don't notice a lot of difference when mine is higher, but everyone is different. I'd say really only eating out a lot would be the levels you need to be concerned with!

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  4. I have not used My Fitness Pal in several months. I was planning on getting it going again and then saw your blog post. I am very intrigued by IIFYM way of eating. My question is how do you get your nutritional break down? Is it already in MFP based on your weight and calories?

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    1. Here's the post I did on how to get started and set up with numbers :)

      http://www.skinnymeg.com/2014/06/iifym-getting-started.html

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    2. Thank you! I will check it out.

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  5. Hey Meg! Check out this step by step video I came across that FIIIIIIIIIINALLY gave me every single freakin answer I needed for IIFYM. Between the info you've shared and this video there is no stone left unturned with explaining IIFYM. The video is a little lengthy but it's SO INFORMATIVE! I hope this helps you to help your followers finally understand iifym!

    http://www.youtube.com/watch?v=1QxzB-N0JUY

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  6. Hi :) love this post! My trainer once told me to weigh the packaged fork because most of the time it weighs more/less than it says on the package! Just an idea!

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    1. Yes, it usually does but the amount is usually very minimal and not worth the effort if you are busy or in a hurry.

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  7. I love IIFYM! I never feel deprived and I still get to fit in the foods I like. I haven't weighed myself in over a year but after one week back on IIFYM I lost 2 inches, 1 from my stomach and a 1/2 from my hips and my chest measurement without any workouts. Now If I can just get my workouts on track hopefully I can start seeing even better progress :)

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    1. HOLLA! I swear I'm losing like .5 inch most weeks!

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  9. I've tried iifym twice both times for about 2 weeks and could never hit all three numbers (fat, protein & carbs) right on the mark. I always ended up short or over in one category if I hit the other two. To get all three exactly on the number was so stressful. I felt like a range like between #-# of fat is the goal instead of just one set number would've been so much easier. This is what made me give up.... Tips? Suggestions???

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    1. You are not finding foods that only contain one macro. For example - if you are short on protein at night but have no carbs or fats left what would you eat?? No yogurt, carbs. No meat, fats. You should have a protein shake with water.

      If i'm short fats I add bacon or olive oil to my dinner.

      If I'm short carbs I usually do fruit or cereal.

      You just have to really find out what foods are made up of and then you will be golden!

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    2. ^^ right there is what I needed. To know what to eat if I was low on something. I'm going to give this a go starting Monday. I already input a full days worth of eating to see what it would be to give me an idea. After reading all of your posts and reading how others have done, I'm ready to try it. Thank you for all of the information! It's been very helpful!

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  10. Okay, I know someone posted a question like this above but I am still a little confused. Say I make the spicy sausage pasta recipe. How do I go about putting all of that in there? I get how to weigh individual things..or two ingredient meals..but not casseroles or things like that. Do I weigh each individual thing before I cook it all together and then weigh the entire dish and then divide? At what point do I put that information into MFP? Thank you for explaining this in more detail. I'm doing my 24 day challenge right now and as soon as that's over want to switch over to IIFYM but am having trouble!

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    1. Yes - you weigh each ingredient as you make the meal and put each one into a Recipe creator in MFP. After you are done you weigh the entire thing {minus the weight of the dish of course}. then you divide the total by the number of servings. Then put the number of servings into mfp and it will tell you the calories and macros for each serving.

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  11. Meg, how do I edit my macros if I'm doing cardio on some days? should they go up/down or should I just do away with cardio? I know you run a lot so I was wondering how you edit your macros for things like that... or do you? should I just leave them alone? ALSO do you eat more of anything after burned calories like you're able to on MFP? Sorry for all the questions but I'm so interested in IIFYM!

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    1. I had my macros done for me to figure this out - she upped my carbs by about 20g everyday that I do cardio. For my longer runs I'm still figuring that out, but I'm thinking 20-30g for each hour of running. BUT that would pretty much be my running fuels, the month before my marathon I think I'll up even more everyday to be sure I have the energy to get through it with out dying :)

      You should be eating your carbs before and after your workout which is roughly .8 x {your body weight divided by 2.2}

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  12. Hey Megan, I use a site called "Eat This Much" and it is super helpful (once your know your macro numbers) to find meals that fit within your numbers for the day. Its free and super easy to use. It has SAVED me when I cant think of anything off the top of my head to fit. Hope you and some of your readers find it helpful :)

    -Christalle

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    1. Yes that's a good one, also look up Ripped Recipes! Thank you!

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  13. So how does one begin using IIFYM? How do you calculate these? I think I am late on the train for that one. I am sure you have talked about it and I missed it!

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  14. how do you figure out the # for your protein, carbs and fat?

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    1. Here's the post to get you started.

      http://www.skinnymeg.com/2014/06/iifym-getting-started.html

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  15. Can you please explain getting your macros done professionally vs doing them yourself. I've done mine in iifym and am considering having Krissy do them. Thank you!

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    1. I only had mine done for me because of marathon training and the only difference was that she added carbs to make up for my cardio. Otherwise I'd go by the website - I'd say pay for them if you are not having success.

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  16. Hi! What Advocare supplements do you use? Thanks!

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    1. The link in the post will take you to a post I did on all of them :)

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  17. I set up my macros yesterday and I am supposed to get 266 for protein. Holy shit. That is a lot to me! Do you think I did something wrong?

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    1. Probably :) use the formula .8 x body weight = protein

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  18. How do you scan food into mfp? Do you have to download an app to do it?

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    1. In MyFitnessPal when you go to add a food, they ask you to choose which meal. After choosing which meal you want to add the specific food to, there will be a barcode symbol on the bottom right of the screen. Click on that and the camera will come up. Scan the barcode of the food you wish to track and your done :) Hope that helps! :)

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  19. I'm having trouble getting all of my protein without going way over on fat...carbs are ok...any ideas? Macros are the shit though!! I'm not at all hungry, and I've stopped eating in the middle of the night (whaaaat??? #truth) anyway-I wouldn't have tried this without your review-thx!! :)

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    1. You need to add in fat free protein - like low fat cottage cheese or protein shakes

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  20. Ok help...I'm stuck! I got my calculations from iifym.com and am trying to change my goals on mfp to custom but I can only enter in percentages for the macros on mfp and not the actual grams like it gives me in the iifym calculator...???

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    1. This script will let you fix that. http://karoshiethos.com/2013/08/13/javascript-bookmarklet-for-enhanced-macro-goals-in-myfitnesspal/

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  21. When you aren't training for a marathon do you suggest less carbs and fats? I lift 5x a week with minimal cardio and my fats and carbs are lower however I wouldn't mind adding more! :)

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  22. Hi Megan!
    I have a silly question.. I have my macros figured out and I figured out how to set my goals on MFP. What I struggle with is logging everything into MFP. If I'm eating something packaged do I just scan the bar code and let MFP figure out the rest? What do I do after I weigh my food? How do I log that in?

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  24. How do you put food in MFP if you go out to a restaurant?

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