IIFYM: First off, thanks for giving IIFYM.com this interview, Layne. As a former client of yours, I know how busy you are, so I appreciate you taking the time to talk with me, and our members. I am sure that most of our bodybuilding members know who you are, but for those of our readers that are not bodybuilders or athletes, can list your credentials and tell us who you are? Layne: Thanks for having me. Well basically I’m a geek who really likes lifting heavy stuff and pushing myself. I have always been a science geek but when I fell in love with bodybuilding over a decade ago, it seemed like such a natural fit. Bodybuilding was after all nothing more than metabolism, biochemistry, and physiology applied. I was hooked. I did my undergraduate in Biochemistry and my PhD in Nutritional Sciences with my thesis research in the area of skeletal muscle protein and amino acid metabolism. IIFYM: In addition to all that, you are a new father as well, right?! Congrats to you and Isabel on the birth of your son! I imagine that a lot has changed in your life! Layne: Thanks. It has been quite an adventure. The best way I heard parenthood described by a friend was ‘man it is such an enormous time commitment, a huge pain in the ass, but it is ALL COMPLETELY WORTH IT’ and I have found that to be very true. Some days taking care of a little one is a grind, but he is awesome and for the most part a very easy baby and we couldn’t be happier. I would not trade him for anything, not anything in the universe. I never knew you could love someone so much. I look forward to all his milestones. IIFYM: A few months ago I saw your post on facebook where you announced that your clientele had grown so big that you needed to bring on a couple of nutrition coaches to help ease your load. I can imagine that taking BioLayne LLC from a one-man show to what it is now, must have been a big decision. Can you tell us about what went into that decision-making process, and maybe a little bit about your new staff? Layne: That was tough. I swore I would never have employees… ever. But things just got to the point where I was referring away over 98% of inquiries and it was still taking me a few hours per day just to turn them away to other coaches & deal with the emails. I always took great pride in answering every single email I receive and admitting to myself that I could no longer do that was very difficult. I hired Sohee Lee to help me run the business and she has become my right hand. She takes care of screening potential clients as well as any misc emails from people who want me to do speaking engagements or check out their products, etc. One thing that I have to make clear though is that once a person makes the commitment to hire me, they only deal with me. All client/coach interactions occur directly from me. Sohee only takes care of screening clients and referring people we can’t help to other great coaches. I also hired Ben Esgro to be an overseer of my programs. Ben is one of the smartest people I know and has a Masters in nutrition as well as an RD and CSCS. Ben acts as a double checker to ensure that I don’t miss anything when putting plans together. I am a perfectionist and sometimes even when you try to do things perfect, you still make mistakes. It’s like proofreading your own work: even though you proofread, you don’t catch everything. You need an outside eye to catch the little mistakes you might have missed. So I hired Ben for that. Ben and Sohee have been phenomenal and are both great coaches in their own right. IIFYM – I remember working with you in 2010, and even though you stressed the importance of eating healthy and nutritious food, you were less concerned with what I ate, and more concerned with the macronutrient breakdown of the food itself. This was in the early before IIFYM became the exciting and often misunderstood phenomenon that it is today, but even back then you seemed to know what you were doing, while many other coaches seemed to be starving their clients with meal plans and copious amounts of cardio. Have you always promoted a macro based diet to your clients? Was there ever a time when you were more, Bro? Layne: Well I always tracked macros and there is a story behind that. When I began bodybuilding I read all the muscle mags like anyone else. So, of course, I tried to copy the diets in the magazines, but being in college I did not have access or could not afford many of the foods they suggested. But the macros were always included in the diets so I figured even though I could not follow the diet exactly, I could still hit the macros. I definitely was more ‘bro’ with my food choices when I started and after my first few shows I binged like crazy and rebounded like everyone else lol. I started looking for ways to stop the diet/binge cycle and figured that it was better to be able to have something I wanted and just fit it into my numbers than try to eat ‘clean’ constantly and when I finally had a slip up have it turn into a meltdown… and it worked.
Part of this thinking originated from Dr. Joe who told me that eating nutrient dense foods was important, but once you had fulfilled those requirements, if I wanted something ‘bad’ it was better to have it in moderation rather than try to restrict myself and binge like crazy when I would have something ‘bad.’ IIFYM: What are the flaws of IIFYM and how can it be improved upon? Layne:Well I think the flaws are more cultural. I think we get very passionate about something that works for us and we try to force it on everyone else. I’m guilty of this as well. But remember, ‘those who are convinced against their will are of the same opinion still.’ Don’t try to force the IIFYM lifestyle down someone’s throat who isn’t interested, but if they are, try to give them good info to help them. I think another problem is that many people get the wrong impression that IIFYMers only eat pop tarts & ice cream. This simply isn’t true. If you are trying to hit a macronutrient composition that is favorable to optimal body composition and get enough protein and fiber in, it will be impossible to do that just eating ‘cheat’ foods. The point is that once you have covered your nutritional requirements with ‘good’ foods, you can afford some ‘bad’ foods in moderation. For example, if I have a fast metabolism and I’m eating over 500g carbs and 100g fat in the offseason trying to gain muscle, will it hurt me to have a pop tart if I’ve hit my macros & fiber? Of course not. But if I have a slow metabolism and I’m dieting down for a show and I’m only eating 100g carbs per day is it smart to have 74g of those carbs from 2 pop tarts? Absolutely not. That would be like earning an income of $50,000 per year and buying a $35,000 boat (assuming no savings). IIFYM: I know that one of the most overlooked elements of IIFYM is fiber. In fact, It was only after talking to you that I decided to include a daily fiber target in the IIFYM Macro Calculator. Any time we set up one of our clients with a Macro Blueprint, fiber is always dialed it. To us, it may as well be another macro. Layne: Fiber is important because it’s thermogenic, almost as thermogenic as protein. So someone eating 300g carbs with 15g fiber per day vs. someone eating 300g carbs with 40g fiber per day is not the same thing metabolically due to the difference in thermogenesis. Fiber is also helpful for digestive health and gut motility. In fact, sugar has been demonized in the media but much of the research suggests that it really isn’t sugar that’s the problem, rather the problem is that sugary foods are typically low in fiber. This is why refined sugary foods that have low fiber tend to lead to problems when over-consumed, but consumption of fruit does not seem to have the same effect because fruit has fiber!
However, many people also become extreme with fiber and say ‘well if some is good then a crapload must be great!’ Not so fast, taking fiber too high will not give you further linear increases in metabolic rate and it can cause malabsorption, gas, bloating, and constipation! I recommend no more than 60g fiber per day, and maybe up to 80g per day if your carb intake is super high (over 500g per day). I recommend a minimum of 20g per day. IIFYM: There seems to be a lot of people and coaches in particular that either doesn’t understand macro based dieting or just outright refuse to acknowledge its validity. They dismiss it as a fad for lazy people. Being the founder of IIFYM.com I am of the mindset that if a coach doesn’t understand the basic foundation of IIFYM or macro dieting, in particular, they are really doing themselves and their clients a disservice, and leaving a lot on the table. Do you see room for both camps or do you think as I do, that eventually, everyone is going to have to catch up to the new dieting standard that guys like you helped to popularize? Might flexible dieting really be a fad that will one day cease to exist? Layne: I don’t think so because it is the most maintainable lifestyle. It isn’t a ‘diet.’ It is a system of living that allows you freedom. As for people who do IIFYM being ‘lazy’ I think it’s far more lazy to just eat the same thing every day until you crack and binge. I think it’s more work to keep track and make sure you are hitting your nutrient requirements. IIFYM: I know you have done a lot to help rid the bodybuilding industry of careless and dangerous coaches but in doing so have managed to ruffle a few feathers. Especially when it comes to your more recent work on metabolic capacity and reverses dieting. As a pioneer, you are both loved and hated for what you bring and take away from this industry. Is there anything you would say to those that oppose you? Layne: Either change your ways or deal with the consequences. People are no longer going to accept bullies as coaches. I’ve actually had many coaches who used to starve people and put them through these problems I talk about contact me and thank me for the information because they are using it to change and better help their clients. That is awesome. What I despise are dogmatic coaches who refuse to admit they may have made mistakes and instead put the blame on the clients. I have heard horror stories you would not believe, but I always think it’s funny when a coach puts someone on a starvation diet of 800 kcal per day with 2 hours of cardio plus lifting sessions and then blames them when they rebound post show because ‘they just weren’t disciplined enough to stick to their diet after the show.’ Yea, like you, would be right? Hypocrites.
I always find it hilarious that most of these bad coaches say that I just made up a lot of this stuff to get more clients. Try asking the thousands (yes thousands) of people I have referred to other coaches. Ask other coaches who have received multitudes of referrals from me like Paul Revelia, Dr. Joe Klemczewski, Ben Esgro, Sohee Lee, Jennifer Jewell, Cliff Wilson, John Hollywood, William Grazione, Brooke Erickson, Chris & Eric Martinez, Team 3DMJ, Ava Cowan, Brian Melancon and MANY others if I’m just hogging business for myself. Last year we referred out well over $100,000 worth of business to OTHER coaches, and that figure is just from coaches who reported back. I’ll bet the real figure is higher. So these coaches who say I made all this up can think whatever they want. I really don’t care. Change of gears now. IIFYM: The last time the world saw Layne Norton on the bodybuilding stage was 2010. Since then you have done 24 free video blogs and bunch or camps and workshops. With your amazing jump in popularity, I am confident that whatever bodybuilding show you compete in next will be sold out based on your fans alone! Are there any plans in the future to get on stage again? Layne:Yes, it’s just really tough at this point because I have so many speaking opportunities and engagements around the world. I already basically operate at maximum capacity working well over 10-12 hours per day so anything extra takes away from business or family. It’s tough. But I will get onstage again, I just don’t know when. IIFYM: Care to share your offseason macros with our IIFYM readers? Layne: Currently around 250g protein, 500g carbs, and 100g fat per day. IIFYM – What about your powerlifting career? I’ve seen your videos and you are throwing up immense amounts of weight, especially for a guy with a history of natural bodybuilding. Can you tell the IIFYM.com members what it draws you into powerlifting and what changes you have seen in your body since you started? Layne:I started powerlifting as something to do in between bodybuilding shows to keep me focused in the offseason. Now it’s possible I’m a better powerlifter than I am a bodybuilder LOL. My best competition raw lifts in the 220 class are 617 squat, 391 benches, and 700 deadlift IIFYM: Now that you have taken three years off and have worked on your metabolic capacity, what do you think your dieting macros will start out at? Any prediction on where they might end up? Layne: I would probably start out around 270 protein, 250 carbs, and 65 fat with higher carb days at 250 protein, 400 carbs, and 60 fat if I had to guess IIFYM: You mentioned that you are going to be starting a new podcast on BioLayne.com. What can your listeners expect to hear you discuss? What are some of the subjects that you want to tackle? Layne: Yes. Sohee Lee and I are starting Physique Science podcast and we will tackle any subject dealing with nutrition, training, and fitness & general. IIFYM will definitely be covered. IIFYM: Are there any sponsors or companies that you work with that you think our members should check out? Layne: Absolutely!
IIFYM: Great list, and for the sake of full disclosure to our IIFYM readers, I am the founder of the healthy oatmeal company you listed, MyOatmeal.com. I informed the IIFYM.com facebook group (www.facebook.com/groups/iifym) that I was going to interview you, and they came up with a few questions. One word or short answers are fine: How much can you and do you curl? srs Do you have a new version of phat that might be coming out soon? Touch and go deadlifts vs reset deadlifts? Why the switch to sumo? What is the most effective tricep building exercise? Can having fiber and multivitamin pills be a replacement for eating “clean food? Is there any reason to directly train the anterior delts when the goal is hypertrophy? And this last one from Chris Lavado from LOA: I can only answer as it relates to me. I love bodybuilding. I love lifting heavy weights. After 15 years I still love it. I still get butterflies before a heavy leg day. But it doesn’t define me as a person. Having a shredded 6 pack doesn’t make me a better person, and carrying some extra fat doesn’t make me a worse person so long as I’m healthy. When I was younger (20ish) I put so much emphasis on my physical appearance and used to beat myself up. Looking back, it was foolish, but I am human. Now if you told me that I will never look better than I do today, then I would be disappointed but it wouldn’t ruin my life and I wouldn’t obsess over it. I train and compete for me, I do it to push myself, to see what I can do. I don’t do it because “OMG I am so fat and I need competition to motivate me to get shredded!” Thanks so much for your time Layne.
via Blogger Interviews DR. Layne Norton, PhD
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IIFYM: First off, thanks for giving IIFYM.com this interview, Layne. As a former client of yours, I know how busy you are, so I appreciate you taking the time to talk with me, and our members. I am sure that most of our bodybuilding members know who you are, but for those of our readers that are not bodybuilders or athletes, can list your credentials and tell us who you are? Layne: Thanks for having me. Well basically I’m a geek who really likes lifting heavy stuff and pushing myself. I have always been a science geek but when I fell in love with bodybuilding over a decade ago, it seemed like such a natural fit. Bodybuilding was after all nothing more than metabolism, biochemistry, and physiology applied. I was hooked. I did my undergraduate in Biochemistry and my PhD in Nutritional Sciences with my thesis research in the area of skeletal muscle protein and amino acid metabolism. IIFYM: In addition to all that, you are a new father as well, right?! Congrats to you and Isabel on the birth of your son! I imagine that a lot has changed in your life! Layne: Thanks. It has been quite an adventure. The best way I heard parenthood described by a friend was ‘man it is such an enormous time commitment, a huge pain in the ass, but it is ALL COMPLETELY WORTH IT’ and I have found that to be very true. Some days taking care of a little one is a grind, but he is awesome and for the most part a very easy baby and we couldn’t be happier. I would not trade him for anything, not anything in the universe. I never knew you could love someone so much. I look forward to all his milestones. IIFYM: A few months ago I saw your post on facebook where you announced that your clientele had grown so big that you needed to bring on a couple of nutrition coaches to help ease your load. I can imagine that taking BioLayne LLC from a one-man show to what it is now, must have been a big decision. Can you tell us about what went into that decision-making process, and maybe a little bit about your new staff? Layne: That was tough. I swore I would never have employees… ever. But things just got to the point where I was referring away over 98% of inquiries and it was still taking me a few hours per day just to turn them away to other coaches & deal with the emails. I always took great pride in answering every single email I receive and admitting to myself that I could no longer do that was very difficult. I hired Sohee Lee to help me run the business and she has become my right hand. She takes care of screening potential clients as well as any misc emails from people who want me to do speaking engagements or check out their products, etc. One thing that I have to make clear though is that once a person makes the commitment to hire me, they only deal with me. All client/coach interactions occur directly from me. Sohee only takes care of screening clients and referring people we can’t help to other great coaches. I also hired Ben Esgro to be an overseer of my programs. Ben is one of the smartest people I know and has a Masters in nutrition as well as an RD and CSCS. Ben acts as a double checker to ensure that I don’t miss anything when putting plans together. I am a perfectionist and sometimes even when you try to do things perfect, you still make mistakes. It’s like proofreading your own work: even though you proofread, you don’t catch everything. You need an outside eye to catch the little mistakes you might have missed. So I hired Ben for that. Ben and Sohee have been phenomenal and are both great coaches in their own right. IIFYM – I remember working with you in 2010, and even though you stressed the importance of eating healthy and nutritious food, you were less concerned with what I ate, and more concerned with the macronutrient breakdown of the food itself. This was in the early before IIFYM became the exciting and often misunderstood phenomenon that it is today, but even back then you seemed to know what you were doing, while many other coaches seemed to be starving their clients with meal plans and copious amounts of cardio. Have you always promoted a macro based diet to your clients? Was there ever a time when you were more, Bro? Layne: Well I always tracked macros and there is a story behind that. When I began bodybuilding I read all the muscle mags like anyone else. So, of course, I tried to copy the diets in the magazines, but being in college I did not have access or could not afford many of the foods they suggested. But the macros were always included in the diets so I figured even though I could not follow the diet exactly, I could still hit the macros. I definitely was more ‘bro’ with my food choices when I started and after my first few shows I binged like crazy and rebounded like everyone else lol. I started looking for ways to stop the diet/binge cycle and figured that it was better to be able to have something I wanted and just fit it into my numbers than try to eat ‘clean’ constantly and when I finally had a slip up have it turn into a meltdown… and it worked.
Part of this thinking originated from Dr. Joe who told me that eating nutrient dense foods was important, but once you had fulfilled those requirements, if I wanted something ‘bad’ it was better to have it in moderation rather than try to restrict myself and binge like crazy when I would have something ‘bad.’ IIFYM: What are the flaws of IIFYM and how can it be improved upon? Layne:Well I think the flaws are more cultural. I think we get very passionate about something that works for us and we try to force it on everyone else. I’m guilty of this as well. But remember, ‘those who are convinced against their will are of the same opinion still.’ Don’t try to force the IIFYM lifestyle down someone’s throat who isn’t interested, but if they are, try to give them good info to help them. I think another problem is that many people get the wrong impression that IIFYMers only eat pop tarts & ice cream. This simply isn’t true. If you are trying to hit a macronutrient composition that is favorable to optimal body composition and get enough protein and fiber in, it will be impossible to do that just eating ‘cheat’ foods. The point is that once you have covered your nutritional requirements with ‘good’ foods, you can afford some ‘bad’ foods in moderation. For example, if I have a fast metabolism and I’m eating over 500g carbs and 100g fat in the offseason trying to gain muscle, will it hurt me to have a pop tart if I’ve hit my macros & fiber? Of course not. But if I have a slow metabolism and I’m dieting down for a show and I’m only eating 100g carbs per day is it smart to have 74g of those carbs from 2 pop tarts? Absolutely not. That would be like earning an income of $50,000 per year and buying a $35,000 boat (assuming no savings). IIFYM: I know that one of the most overlooked elements of IIFYM is fiber. In fact, It was only after talking to you that I decided to include a daily fiber target in the IIFYM Macro Calculator. Any time we set up one of our clients with a Macro Blueprint, fiber is always dialed it. To us, it may as well be another macro. Layne: Fiber is important because it’s thermogenic, almost as thermogenic as protein. So someone eating 300g carbs with 15g fiber per day vs. someone eating 300g carbs with 40g fiber per day is not the same thing metabolically due to the difference in thermogenesis. Fiber is also helpful for digestive health and gut motility. In fact, sugar has been demonized in the media but much of the research suggests that it really isn’t sugar that’s the problem, rather the problem is that sugary foods are typically low in fiber. This is why refined sugary foods that have low fiber tend to lead to problems when over-consumed, but consumption of fruit does not seem to have the same effect because fruit has fiber!
However, many people also become extreme with fiber and say ‘well if some is good then a crapload must be great!’ Not so fast, taking fiber too high will not give you further linear increases in metabolic rate and it can cause malabsorption, gas, bloating, and constipation! I recommend no more than 60g fiber per day, and maybe up to 80g per day if your carb intake is super high (over 500g per day). I recommend a minimum of 20g per day. IIFYM: There seems to be a lot of people and coaches in particular that either doesn’t understand macro based dieting or just outright refuse to acknowledge its validity. They dismiss it as a fad for lazy people. Being the founder of IIFYM.com I am of the mindset that if a coach doesn’t understand the basic foundation of IIFYM or macro dieting, in particular, they are really doing themselves and their clients a disservice, and leaving a lot on the table. Do you see room for both camps or do you think as I do, that eventually, everyone is going to have to catch up to the new dieting standard that guys like you helped to popularize? Might flexible dieting really be a fad that will one day cease to exist? Layne: I don’t think so because it is the most maintainable lifestyle. It isn’t a ‘diet.’ It is a system of living that allows you freedom. As for people who do IIFYM being ‘lazy’ I think it’s far more lazy to just eat the same thing every day until you crack and binge. I think it’s more work to keep track and make sure you are hitting your nutrient requirements. IIFYM: I know you have done a lot to help rid the bodybuilding industry of careless and dangerous coaches but in doing so have managed to ruffle a few feathers. Especially when it comes to your more recent work on metabolic capacity and reverses dieting. As a pioneer, you are both loved and hated for what you bring and take away from this industry. Is there anything you would say to those that oppose you? Layne: Either change your ways or deal with the consequences. People are no longer going to accept bullies as coaches. I’ve actually had many coaches who used to starve people and put them through these problems I talk about contact me and thank me for the information because they are using it to change and better help their clients. That is awesome. What I despise are dogmatic coaches who refuse to admit they may have made mistakes and instead put the blame on the clients. I have heard horror stories you would not believe, but I always think it’s funny when a coach puts someone on a starvation diet of 800 kcal per day with 2 hours of cardio plus lifting sessions and then blames them when they rebound post show because ‘they just weren’t disciplined enough to stick to their diet after the show.’ Yea, like you, would be right? Hypocrites.
I always find it hilarious that most of these bad coaches say that I just made up a lot of this stuff to get more clients. Try asking the thousands (yes thousands) of people I have referred to other coaches. Ask other coaches who have received multitudes of referrals from me like Paul Revelia, Dr. Joe Klemczewski, Ben Esgro, Sohee Lee, Jennifer Jewell, Cliff Wilson, John Hollywood, William Grazione, Brooke Erickson, Chris & Eric Martinez, Team 3DMJ, Ava Cowan, Brian Melancon and MANY others if I’m just hogging business for myself. Last year we referred out well over $100,000 worth of business to OTHER coaches, and that figure is just from coaches who reported back. I’ll bet the real figure is higher. So these coaches who say I made all this up can think whatever they want. I really don’t care. Change of gears now. IIFYM: The last time the world saw Layne Norton on the bodybuilding stage was 2010. Since then you have done 24 free video blogs and bunch or camps and workshops. With your amazing jump in popularity, I am confident that whatever bodybuilding show you compete in next will be sold out based on your fans alone! Are there any plans in the future to get on stage again? Layne:Yes, it’s just really tough at this point because I have so many speaking opportunities and engagements around the world. I already basically operate at maximum capacity working well over 10-12 hours per day so anything extra takes away from business or family. It’s tough. But I will get onstage again, I just don’t know when. IIFYM: Care to share your offseason macros with our IIFYM readers? Layne: Currently around 250g protein, 500g carbs, and 100g fat per day. IIFYM – What about your powerlifting career? I’ve seen your videos and you are throwing up immense amounts of weight, especially for a guy with a history of natural bodybuilding. Can you tell the IIFYM.com members what it draws you into powerlifting and what changes you have seen in your body since you started? Layne:I started powerlifting as something to do in between bodybuilding shows to keep me focused in the offseason. Now it’s possible I’m a better powerlifter than I am a bodybuilder LOL. My best competition raw lifts in the 220 class are 617 squat, 391 benches, and 700 deadlift IIFYM: Now that you have taken three years off and have worked on your metabolic capacity, what do you think your dieting macros will start out at? Any prediction on where they might end up? Layne: I would probably start out around 270 protein, 250 carbs, and 65 fat with higher carb days at 250 protein, 400 carbs, and 60 fat if I had to guess IIFYM: You mentioned that you are going to be starting a new podcast on BioLayne.com. What can your listeners expect to hear you discuss? What are some of the subjects that you want to tackle? Layne: Yes. Sohee Lee and I are starting Physique Science podcast and we will tackle any subject dealing with nutrition, training, and fitness & general. IIFYM will definitely be covered. IIFYM: Are there any sponsors or companies that you work with that you think our members should check out? Layne: Absolutely!
IIFYM: Great list, and for the sake of full disclosure to our IIFYM readers, I am the founder of the healthy oatmeal company you listed, MyOatmeal.com. I informed the IIFYM.com facebook group (www.facebook.com/groups/iifym) that I was going to interview you, and they came up with a few questions. One word or short answers are fine: How much can you and do you curl? srs Do you have a new version of phat that might be coming out soon? Touch and go deadlifts vs reset deadlifts? Why the switch to sumo? What is the most effective tricep building exercise? Can having fiber and multivitamin pills be a replacement for eating “clean food? Is there any reason to directly train the anterior delts when the goal is hypertrophy? And this last one from Chris Lavado from LOA: I can only answer as it relates to me. I love bodybuilding. I love lifting heavy weights. After 15 years I still love it. I still get butterflies before a heavy leg day. But it doesn’t define me as a person. Having a shredded 6 pack doesn’t make me a better person, and carrying some extra fat doesn’t make me a worse person so long as I’m healthy. When I was younger (20ish) I put so much emphasis on my physical appearance and used to beat myself up. Looking back, it was foolish, but I am human. Now if you told me that I will never look better than I do today, then I would be disappointed but it wouldn’t ruin my life and I wouldn’t obsess over it. I train and compete for me, I do it to push myself, to see what I can do. I don’t do it because “OMG I am so fat and I need competition to motivate me to get shredded!” Thanks so much for your time Layne. via Tumblr Interviews DR. Layne Norton, PhD
Counting macros. It’s saved your diet, your body composition goals, and your sanity. Yet, sometimes, it can get time-consuming. There’s a reason we have so many fast food options. It’s easy, cheap, and convenient; not to mention easy to throw you off your diet plan. With that said, the growing popularity of bodybuilding and competing, there are more options than ever to keep you on track and counting macros even when you aren’t in the comfort of your own kitchen. If you still don’t have your macro numbers, get started with the IIFYM Macro Calculator! Counting Macros and PortioningThere are a few ways you can divide your prepped meals. By cooking them in bulk, you can either leave them in a large Tupperware container to portion out each day or, you can split it into separate portions immediately for extreme convenience. Best Options (Even for the Pickiest Eater)I’ve met bodybuilders who can prep a whole weeks worth of meals every single week. The same food. For months…even years. If you’re in that boat, fantastic! That means meal prep, counting macros, and sticking to your diet plan will probably be a breeze. With that, Sunday seems to be a great day for meal prepping. A day of relaxation and gearing up for the week ahead; why not set your self up for a week of success? Counting macros and meal prep may seem overwhelming at first, but once you establish a routine, it will be an absolute cinch. It’s easy to overcomplicate the process, but if you use every tool at your disposal, you’ll meal prep in half the time and continue making those gains and hitting your numbers spot on every day. Meal Prep StaplesObviously, since you’re following a macro diet, the possibilities are endless when it comes to meal prepping and counting macros! But for those who don’t know where to begin or what meals are easiest to prep, I’ve outlined several popular options below. ChickenThere’s a handful of ways to prep chicken. I’d say the only option to avoid would be pan-frying because it eats up too much time. So what are the best options? Grilling: when summer rolls around the grill will be your best friend. Not only is it delicious, but it’s crazy convenient for meal prep.
Baking: you can’t argue with a hands-off option. Baking your chicken allows you a solid 45 minutes to focus on other aspects of your meal prep. Just preheat your oven, pop the chicken in, set a timer, and let the magic happen. Crock Pot: I don’t think enough people utilize the power of the crock-pot. Not only is it easy, but the end product is moist, delicious, and many times versatile (because who likes plain chicken?) RiceRice is a great option because it’s easy, macro friendly, and convenient. Bodybuilders have been all over rice like…white on rice, for years. Like I said earlier, your best option for meal prepping is utilizing all your tools appropriately. This means using the oven, stove, and microwave. So depending on what you’re prepping for the day, there are a few different ways to prep rice; a rice cooker, stovetop, and in the microwave. PotatoesJust like rice, potatoes are a great staple for any diet. They’re high in micronutrients and fiber, not to mention a breeze to prep and pack. Also, there are multiple ways to prep them as well; in the oven, stove, or microwave. If you have trouble diversifying your meals and want more guidance, then one of our coaches will create your Custom Meal Plan. VegetablesI know MANY people struggle with their daily vegetable intake. Which makes prepping them ahead of time a sure fire way to assure you’ll do what mama always hammered into your head. Again, vegetables are also versatile in the way you can prep them. I personally buy frozen bags of veggies, microwave them, and split them among 3 different meals. For those of you who love your fresh veggies, they taste great pan fried and baked. PastaWho doesn’t love some Italian for lunch? Plus, noodles go for about $1-2/box so you can’t beat that sort of cheap carb source! If you’re concerned about your noodles getting soggy, prep your pasta a few days at a time instead of an entire week. Let’s say we want 113g of pasta each day and we’re prepping for 3 days. Weigh out your dry pasta at 339g. Pasta usually doubles in weight when cooked, but my suggestion would be to check that once cooked, each portion of noodles weighs the same. To keep noodles fresh, wait until the day of to add your sauce of choice. ChiliChili is a fantastic food to prep and pack. The best part? It’s easily frozen so you’re able to make large amounts at one time without fear of your delicious meals going to waste. In my last article I covered how to make and portion chili, so now that you know how to do that, all you need to do is store it your Tupperware, freeze it, refrigerate it, or pack it! Ground turkey/ground beefMeat is one of the best foods for meal prepping. You can make it in large quantities, it’s easy to store, and it should taste fine reheated for the duration of the week. Plus, it pairs well with most carb sources. So even if you’re getting sick of your usual pasta, ground turkey goes well with potatoes, and rice. Basic baking instructions:Chicken: For best results, bake chicken at 450 for 20 minutes. Potatoes: For best results, bake potatoes either directly on the rack or wrapped in tin foil for 45-60 minutes or until potatoes are crispy and soft inside. Vegetables: On a baking sheet covered in cooking spray, spread your vegetables evenly. Bake until vegetables are crispy and cooked to your liking. Basic microwave instructions:Rice: dependent on the microwave, time may vary. In a microwave-safe dish, add 1 part rice to 2 parts water. Many websites recommend cooking for as long as 20 minutes, but I personally cook for 5 minutes, stir, and then another 2 minutes at a time until cooked to your liking. Vegetables: Instructions may vary based on type, but generally, it should say on the back of the package. Usually, preparation calls for 4 minutes in a microwave-safe dish with 2 tbsp of water, stir, and then microwave for another 4 minutes. Potatoes: Place the potatoes in a microwave-safe dish and microwave for five minutes. Turn them over and microwave for another three to five minutes. If still hard in the middle, microwave for additional minutes until cooked. How to Diversify While Counting MacrosNow that you have counting macros and meal prep down, what’s next? Odds are you won’t just want potatoes with your chicken every day. You’re counting macros to AVOID the monotony of the usual diet goer. Below I’ll outline a handful of killer options including those convenient diet staples to easily incorporate into any macro diet.
Our meal plan creation staff is more than willing to include these and many more easily prepped meals within a Meal Plan. Fresh OptionsFor some, the thought of eating reheated food every day is enough to make you dump everything in the trash and hit the drive-through. So, for those of you, here are a handful of easily prepared foods you can pack the night before or the morning of. Protein powder and oatsAn easy carb and protein source that can be packed and stored easily. You can drink the protein as a shake, add it to oatmeal, add in fruit, or make it into sludge!
For those who don’t know what protein sludge is, its protein powder mixed with a small amount of water to create a pudding-like consistency. Subs/sandwichesIt’s easy to head on over to the local sub shop, but, counting macros spot on won’t be likely. You can guess, or look on your macro app, but nothing is measured or weighed. Plus, one sub can cost you upwards of $10 a pop. Buying a loaf of bread, or sub bread, plus deli meat can save you serious cash, and also allow you to track exactly what you’re eating. Cottage cheese and fruitA quick healthy snack that can take less than a minute to pack. You can buy the individual cups of cottage cheese, or a larger container and split it into small Tupperware containers as an easy snack. ParfaitsAnother snack that can be whipped together in a minute, and can be as simple, or as versatile as you’d like. Individual yogurt cups are easy to pack, or, like with cottage cheese, you can portion a large container into small Tupperware containers. Plus, granola can be stored at work (or wherever you’re eating your prepped meals), or packed individually to top your parfait with. SaladThere’s a handful of helpful options when it comes to salads. They even have pre-packed salad kits with lettuce, croutons, and dressing! But, for those macro and money-conscious folks, your best option would be heads of lettuce or bulk packages of romaine heads. You can chop the lettuce, and store it in a large Tupperware container to split between your meals easily. Also, there is small condiment- accommodating Tupperware that will easily hold salad dressing so your lettuce doesn’t get soggy. Counting Macros: Tips and TricksStarting a macro diet can be confusing and frustrating at first. But, once you get the basics down, and walk into it with a plan, counting macros will be a breeze. Below are a few tips and tricks to increase the likelihood of success. Pack the night beforeIf you feel rushed in the morning, pack your meals at night. Add it to your routine. Once it becomes a normal part of your day, you won’t even think about it. Pack the Tupperware you need and stick them somewhere in the fridge where you won’t forget them. Anything that doesn’t need to be refrigerated can go immediately in your bag, or lunch box the night before too. Have an emergency planSometimes things don’t go according to plan. You forgot your meals, Bob in accounting ate your chicken and potatoes, your turkey isn’t as fresh as you initially thought. Now what? That’s right. Keep counting macros! There are a handful of macro friendly snacks you can keep on hand for such occasions. Because let’s face it, there really isn’t much when it comes to the vending machine in the lobby. Macro friendly emergency items that can easily be stored in your car, desk, locker, etc:
Plan Ahead!Plan your meals ahead of time so you aren’t stuck in a situation that leaves you with an unfavorable macro balance. I see it all the time with beginners. They’re so excited about counting macros! It’s been a great day so far; until they plug in the meals they’ve eaten. It’s 3 pm and they have 140g of protein, 5g of fat, and 30g of carbs. THE HORROR! The new macro user doesn’t know what to do. Guess it’s 2 cartons of egg whites for the rest of the day. Yes, it certainly happens. Yet, if you plan your meals ahead of time, you won’t get stuck in this predicament. You won’t have to do this forever, but initially, while getting used to counting macros, it’s a smart move to ensure you aren’t trapped with impossible numbers at the end of the day. Perks and PlusesAs I briefly covered above, packing your own meals ensures you’re counting macros spot on, and also saves you a good chunk of money. Not only does going to the grocery store save you money, but there are stores such as Sam’s Club, Costco, etc. that can leave even more change in your pocket. Because let’s be real, this lifestyle is expensive. Far gone are the days of ramen and cereal for every meal. Some of the best deals you can find at these stores:
If you have space, I highly recommend buying a majority of your staples from one of these stores. You’ll save a ton of money, and a ton of those precious macros. So go forth! Make gains, stick to your diet plan, keep counting macros, save money, save time, and enjoy the food you eat without breaking the bank or sabotaging your goals.
Originally posted 2019-02-14 19:15:29. via Blogger Meal Prep: The ‘Why’ And ‘How To’ Counting macros. It’s saved your diet, your body composition goals, and your sanity. Yet, sometimes, it can get time-consuming. There’s a reason we have so many fast food options. It’s easy, cheap, and convenient; not to mention easy to throw you off your diet plan. With that said, the growing popularity of bodybuilding and competing, there are more options than ever to keep you on track and counting macros even when you aren’t in the comfort of your own kitchen. If you still don’t have your macro numbers, get started with the IIFYM Macro Calculator! Counting Macros and PortioningThere are a few ways you can divide your prepped meals. By cooking them in bulk, you can either leave them in a large Tupperware container to portion out each day or, you can split it into separate portions immediately for extreme convenience. Best Options (Even for the Pickiest Eater)I’ve met bodybuilders who can prep a whole weeks worth of meals every single week. The same food. For months…even years. If you’re in that boat, fantastic! That means meal prep, counting macros, and sticking to your diet plan will probably be a breeze. With that, Sunday seems to be a great day for meal prepping. A day of relaxation and gearing up for the week ahead; why not set your self up for a week of success? Counting macros and meal prep may seem overwhelming at first, but once you establish a routine, it will be an absolute cinch. It’s easy to overcomplicate the process, but if you use every tool at your disposal, you’ll meal prep in half the time and continue making those gains and hitting your numbers spot on every day. Meal Prep StaplesObviously, since you’re following a macro diet, the possibilities are endless when it comes to meal prepping and counting macros! But for those who don’t know where to begin or what meals are easiest to prep, I’ve outlined several popular options below. ChickenThere’s a handful of ways to prep chicken. I’d say the only option to avoid would be pan-frying because it eats up too much time. So what are the best options? Grilling: when summer rolls around the grill will be your best friend. Not only is it delicious, but it’s crazy convenient for meal prep.
Baking: you can’t argue with a hands-off option. Baking your chicken allows you a solid 45 minutes to focus on other aspects of your meal prep. Just preheat your oven, pop the chicken in, set a timer, and let the magic happen. Crock Pot: I don’t think enough people utilize the power of the crock-pot. Not only is it easy, but the end product is moist, delicious, and many times versatile (because who likes plain chicken?) RiceRice is a great option because it’s easy, macro friendly, and convenient. Bodybuilders have been all over rice like…white on rice, for years. Like I said earlier, your best option for meal prepping is utilizing all your tools appropriately. This means using the oven, stove, and microwave. So depending on what you’re prepping for the day, there are a few different ways to prep rice; a rice cooker, stovetop, and in the microwave. PotatoesJust like rice, potatoes are a great staple for any diet. They’re high in micronutrients and fiber, not to mention a breeze to prep and pack. Also, there are multiple ways to prep them as well; in the oven, stove, or microwave. If you have trouble diversifying your meals and want more guidance, then one of our coaches will create your Custom Meal Plan. VegetablesI know MANY people struggle with their daily vegetable intake. Which makes prepping them ahead of time a sure fire way to assure you’ll do what mama always hammered into your head. Again, vegetables are also versatile in the way you can prep them. I personally buy frozen bags of veggies, microwave them, and split them among 3 different meals. For those of you who love your fresh veggies, they taste great pan fried and baked. PastaWho doesn’t love some Italian for lunch? Plus, noodles go for about $1-2/box so you can’t beat that sort of cheap carb source! If you’re concerned about your noodles getting soggy, prep your pasta a few days at a time instead of an entire week. Let’s say we want 113g of pasta each day and we’re prepping for 3 days. Weigh out your dry pasta at 339g. Pasta usually doubles in weight when cooked, but my suggestion would be to check that once cooked, each portion of noodles weighs the same. To keep noodles fresh, wait until the day of to add your sauce of choice. ChiliChili is a fantastic food to prep and pack. The best part? It’s easily frozen so you’re able to make large amounts at one time without fear of your delicious meals going to waste. In my last article I covered how to make and portion chili, so now that you know how to do that, all you need to do is store it your Tupperware, freeze it, refrigerate it, or pack it! Ground turkey/ground beefMeat is one of the best foods for meal prepping. You can make it in large quantities, it’s easy to store, and it should taste fine reheated for the duration of the week. Plus, it pairs well with most carb sources. So even if you’re getting sick of your usual pasta, ground turkey goes well with potatoes, and rice. Basic baking instructions:Chicken: For best results, bake chicken at 450 for 20 minutes. Potatoes: For best results, bake potatoes either directly on the rack or wrapped in tin foil for 45-60 minutes or until potatoes are crispy and soft inside. Vegetables: On a baking sheet covered in cooking spray, spread your vegetables evenly. Bake until vegetables are crispy and cooked to your liking. Basic microwave instructions:Rice: dependent on the microwave, time may vary. In a microwave-safe dish, add 1 part rice to 2 parts water. Many websites recommend cooking for as long as 20 minutes, but I personally cook for 5 minutes, stir, and then another 2 minutes at a time until cooked to your liking. Vegetables: Instructions may vary based on type, but generally, it should say on the back of the package. Usually, preparation calls for 4 minutes in a microwave-safe dish with 2 tbsp of water, stir, and then microwave for another 4 minutes. Potatoes: Place the potatoes in a microwave-safe dish and microwave for five minutes. Turn them over and microwave for another three to five minutes. If still hard in the middle, microwave for additional minutes until cooked. How to Diversify While Counting MacrosNow that you have counting macros and meal prep down, what’s next? Odds are you won’t just want potatoes with your chicken every day. You’re counting macros to AVOID the monotony of the usual diet goer. Below I’ll outline a handful of killer options including those convenient diet staples to easily incorporate into any macro diet.
Our meal plan creation staff is more than willing to include these and many more easily prepped meals within a Meal Plan. Fresh OptionsFor some, the thought of eating reheated food every day is enough to make you dump everything in the trash and hit the drive-through. So, for those of you, here are a handful of easily prepared foods you can pack the night before or the morning of. Protein powder and oatsAn easy carb and protein source that can be packed and stored easily. You can drink the protein as a shake, add it to oatmeal, add in fruit, or make it into sludge!
For those who don’t know what protein sludge is, its protein powder mixed with a small amount of water to create a pudding-like consistency. Subs/sandwichesIt’s easy to head on over to the local sub shop, but, counting macros spot on won’t be likely. You can guess, or look on your macro app, but nothing is measured or weighed. Plus, one sub can cost you upwards of $10 a pop. Buying a loaf of bread, or sub bread, plus deli meat can save you serious cash, and also allow you to track exactly what you’re eating. Cottage cheese and fruitA quick healthy snack that can take less than a minute to pack. You can buy the individual cups of cottage cheese, or a larger container and split it into small Tupperware containers as an easy snack. ParfaitsAnother snack that can be whipped together in a minute, and can be as simple, or as versatile as you’d like. Individual yogurt cups are easy to pack, or, like with cottage cheese, you can portion a large container into small Tupperware containers. Plus, granola can be stored at work (or wherever you’re eating your prepped meals), or packed individually to top your parfait with. SaladThere’s a handful of helpful options when it comes to salads. They even have pre-packed salad kits with lettuce, croutons, and dressing! But, for those macro and money-conscious folks, your best option would be heads of lettuce or bulk packages of romaine heads. You can chop the lettuce, and store it in a large Tupperware container to split between your meals easily. Also, there is small condiment- accommodating Tupperware that will easily hold salad dressing so your lettuce doesn’t get soggy. Counting Macros: Tips and TricksStarting a macro diet can be confusing and frustrating at first. But, once you get the basics down, and walk into it with a plan, counting macros will be a breeze. Below are a few tips and tricks to increase the likelihood of success. Pack the night beforeIf you feel rushed in the morning, pack your meals at night. Add it to your routine. Once it becomes a normal part of your day, you won’t even think about it. Pack the Tupperware you need and stick them somewhere in the fridge where you won’t forget them. Anything that doesn’t need to be refrigerated can go immediately in your bag, or lunch box the night before too. Have an emergency planSometimes things don’t go according to plan. You forgot your meals, Bob in accounting ate your chicken and potatoes, your turkey isn’t as fresh as you initially thought. Now what? That’s right. Keep counting macros! There are a handful of macro friendly snacks you can keep on hand for such occasions. Because let’s face it, there really isn’t much when it comes to the vending machine in the lobby. Macro friendly emergency items that can easily be stored in your car, desk, locker, etc:
Plan Ahead!Plan your meals ahead of time so you aren’t stuck in a situation that leaves you with an unfavorable macro balance. I see it all the time with beginners. They’re so excited about counting macros! It’s been a great day so far; until they plug in the meals they’ve eaten. It’s 3 pm and they have 140g of protein, 5g of fat, and 30g of carbs. THE HORROR! The new macro user doesn’t know what to do. Guess it’s 2 cartons of egg whites for the rest of the day. Yes, it certainly happens. Yet, if you plan your meals ahead of time, you won’t get stuck in this predicament. You won’t have to do this forever, but initially, while getting used to counting macros, it’s a smart move to ensure you aren’t trapped with impossible numbers at the end of the day. Perks and PlusesAs I briefly covered above, packing your own meals ensures you’re counting macros spot on, and also saves you a good chunk of money. Not only does going to the grocery store save you money, but there are stores such as Sam’s Club, Costco, etc. that can leave even more change in your pocket. Because let’s be real, this lifestyle is expensive. Far gone are the days of ramen and cereal for every meal. Some of the best deals you can find at these stores:
If you have space, I highly recommend buying a majority of your staples from one of these stores. You’ll save a ton of money, and a ton of those precious macros. So go forth! Make gains, stick to your diet plan, keep counting macros, save money, save time, and enjoy the food you eat without breaking the bank or sabotaging your goals. Originally posted 2019-02-14 19:15:29. via Tumblr Meal Prep: The ‘Why’ And ‘How To’ IIFYM Sponsors IFBB Pro Matt ChristianerIf you have been following the journey of IIFYM.com, you know that our macro diet website started out as a small blog with diet plans. My goal was to provide as much quality information about flexible dieting as possible. To teach people how to burn fat while still eating the foods they love. Weight loss without all the complicated restrictions and dogma. Once I launched the first ever flexible dieting macro calculator, this small diet plan site quickly grew into something that I (Anthony Collova, founder of IIFYM.com) could have ever dreamed of. As requests for macro-based diet plans came in from our readers, we evolved and took on the challenge of helping people lose weight with our personalized meal plans, Macro Blueprints, and 1 on 1 coaching. Now with a staff of 17 people “I” has become “we”. We, a team of 17 people that are constantly helping people burn fat at an alarming rate. IIFYM.com has not only become a movement bigger than any other weight loss fad out there, but it has also become a vehicle for me and my team to make a difference in the world. To empower people to lose weight, get healthy and get in shape without the struggle that most people expect while dieting. To say that I am a fortunate man is an understatement. As we continue to expand into fitness programs, we are super excited to announce that we just signed IFBB Pro Matt Christianer as our first ever sponsored athlete. One of the fittest (and inspiring) people I know. Matt encompasses everything we love about fitness and nutrition. His positive attitude, generous spirit and love for life make him the perfect IIFYM.com sponsored athlete. Here is that interview: For our readers out there that might not be familiar with you, please tell us a bit about yourself.I am 33 years old currently living in AZ engaged to the real Wonder Woman. Beyond that, I am the first IFBB MP Pro in history, 3X IFBB champion, 2x Olympian, co/star of the Netflix documentary the Perfect Physique, and have been published in many fitness magazines. However, my story begins long before then. My love with fitness first started when I was 15 and got my very first job at a gym in Payson, AZ when my family relocated from Ohio. I lifted for two years before tragedy struck. At the age of 17, I was involved in a near-fatal high-speed rollover car accident where I was wearing no seat belt. I was life flighted to Scottsdale Osborn with head trauma and a broken hip and femur. I remember wheeling my wheelchair back in the gym for the first time about a month after my accident. I could only train the upper body but that did not stop me! I trained another year before I had to have a 2nd hip surgery. After another year, I was fully clear to train 100%. This is when my quest for competing began! I would not dare step onstage without the legs to match my upper body. It took nine years after my accident before I would step onstage as a middleweight in bodybuilding. Image Source: Mike Ruiz – Pretty Masculine I ended up winning both the novice and amateur divisions. From there, I went on to compete at the national level in bodybuilding until I heard about a new division starting in the NPC/IFBB, Men’s Physique. Becoming an IFBB Pro as Matt has takes incredible dedication, starting with a flexible dieting macro calculator is a great place to start! This was my division and I ran with it! I would eventually win three IFBB shows and have the honor to compete in two Olympias. Over the course of competing for years on end, I had completely trashed my hip and it was time for what I had been dreading for years…my 3rd hip surgery. This surgery would end up being a full hip replacement. During my year and a half of rehab, I learned a lot about life, my spirit and the power of the mind. I could have never gotten through this last surgery and rehab without my amazing family and fiance Heather. This year has been my comeback year and within the last few months have shot with Muscle and Fitness, Muscular Development, FitnessRX, Inside Fitness, A1 Supplements, and MD Latino. I will compete in my first show after having my full hip replacement on July 29, 2017. The last time we saw Matt Christianer on stage was in 2015 at the Dennis James Classic. Why such a long break? (hips surgery plus whatever else)After Dennis James, I knew what had to be done, what I had put off for over seven shows… a full hip replacement. How is the recovery going?The recovery is going well, however, longer and more painful than I had imagined. That being said, being able to train legs again, knowing my hips can take the weight is a very freeing feeling.
I still have some pain left, but my doctor has said that another year of rehab and training and the pain should be fully removed. How long were you “out” for?I actually walked out of the hospital the very next morning after hip surgery. I took a solid three weeks off as a mental break and to let my body focus on healing. From there, I slowly started my therapy and training in the gym again. I had lost so much size and strength it was a very mentally challenging time for me. After a solid year of recovery, I really stepped up my training, and now here I am two and a half weeks out from my first show back after my hip replacement.
How did you deal with taking that much time off from the gym?My fiancée took amazing care of me when I was down. The support I’ve had from her and my family, friends, and sponsors were a huge help. When I was forced to slow down and take time off, I really tried to enjoy the break. I have been training for 18 years straight and I was able to mentally take a negative and turn it into a positive to come back recharged and better than ever. Did you count your macros while you were healing?I did not. I ate in moderation and did not restrict myself. After so many years of my life spent training and dieting I didn’t really need to track during that time. I had an idea of where I needed to be nutrition wise. I just wanted to focus on healing mind, body, and soul. Now that you have recovered from your surgery, you have decided to compete again. Tell us about the road from recovery to being stage ready. The road to recovery has been a grueling one. As I’ve mentioned, I’m two and a half weeks out from my first show back! After surgery, it has been a very gradual process. I started with mostly physical therapy and then moved to light training. I just kept slowly moving forward. I kept telling myself that I have to keep pushing forward, even if some days are just a crawl, its progress. How has IIFYM helped you with your prep?Well, I’ve been following the IIFYM strategy since 2014 but having more resources from you guys has helped greatly. I’ve found it to be incredibly beneficial and allows me so much more room for adjustment the further I get into the process. Couldn’t imagine using any other diet to reach the stage in peak shape! What were your macros when you started training for this show and what are they now?My numbers when I started training for the show were; 200P, 250C, and 65F. I am now in the middle of a carb cycle where my numbers fluctuate between 200P, 150C, and 45F to 200P, 350C, and 45F. What are your go-to foods when dieting for contest prep?For proteins, I am big on egg whites with lots of veggies thrown in. Turkey is a favorite staple of mine as well as grass-fed beef, venison, elk meat, and fish. My fats are usually avocados and peanut butter, and eggs (when I keep in the yoke).
For carbs, everyone’s favorite, I love soda flavored slushies and jasmine rice for breakfast with cinnamon. I save a lot of my carbs for sour patch kids, as I’m a sucker for candy. I recently bought a snow cone maker and it’s been worth its weight in gold as it’s been 118 degrees in Phoenix this summer. What kinds of foods do you use to carb up on during peak week?I keep it simple. I only use carbs that I have recently been consuming; jasmine rice, sour patch kids, caramel rice cakes, Red Vines, baked potatoes, and donuts. What are your go-to foods when trying to add size in the offseason?Loaded Burgers! Oregano’s Pizza! Lots of deer meat and steaks, any kind of potatoes. (Our clients have the benefit of dieting with foods such as this, one of our coaches can build a Macro Blueprint so you can too!) Let’s talk a bit about exercise. What type of routine do you follow?At this point in my career after almost two decades of training, trial and error, I train 100% instinctive. I have learned to listen to my body and am realistic with my strengths and weaknesses. My overall goal is symmetry. I end up getting in leg workouts 3x per week. Chest, back, shoulders, bi’s, and tri’s I train 2x per week. I train calves six days a week and end up doing 2-3 ab workouts per week as well. I base my workouts on stress levels, sleep patterns and overall energy level. I hit my strong body parts at the end of my workout and always start with my weak body parts first. Do you take any supplements to help you train harder or recover faster?I’m currently taking Isomorph28 made by APS nutrition which is their isolate protein. I also take their pre-workout Mesomorph but only on the days that I really need the extra boost! I take a nitric oxide booster called Plasmagen Nitrate before 75% of my workouts. Gotta have the pump! Love the pump! How much cardio did you do to get in shape for this show?The Macro intake usually takes care of my conditioning but before any big show or shoot, I’ll start cardio 3-4 weeks out. Usually between 15-25 minutes of HIIT 3X per week. I am two weeks out and currently doing 20 min of hit 3x per week. What kind of cardio do you do to get in shape? LISS? HIIT? MISS?I may switch it around due to my hip and how it’s feeling that day but I try and do as much HIIT as possible! I get on the stair climber and elliptical as much as possible. Hit it hard and get out. What is your goal going into this show? I know you are training to win, but is there a minimum placing that you would be happy with? Top 5? Top 3 perhaps?I always train to win, but more importantly, I train to beat my best! There are a lot of things that you cannot control come show day, so all I worry about is what I can control. What I can control is coming in my best, leaving no stone left unturned throughout the training journey and having a smile along the way (even the nights I drag myself to sleep.) Sure top three is great, but 1st is an automatic Olympia qualification, so you know what I’m gunning for! Congratulations on your recent engagement. Tell us about your fiancée and how you proposed.Thank you so much! Heather Schneider is my dream woman! The real Wonder Woman! We reconnected after not seeing each other for years after high school. I ran into her at a local show after moving back to AZ from LA. After a 5 hour talk over coffee, the rest is history! I am so proud of her, not only because she is a national level bikini competitor and lives the fitness lifestyle, but because in June of this year after a million years of school, she became Dr. Schneider! Soon to be Dr. Christianer. Watching her day in and day out, caring for her patients, and changing lives is so inspiring! I ended up proposing at her most favorite place, Disneyland! She has been going there since she was a little girl. I had her entire family in on it with me. We set-up in front of the castle for a huge family picture. What she didn’t know was it was all a big set-up to pop the question.After her mom slipped the photographers the note, her dad distracted her and her sister Summer slipped the ring into my shorts! I grabbed her by her precious little hands, explained to her how she has saved my life and got down on one knee. Best day of my life! Lastly, What about your focus and attitude? What is different this time around?Balance. My life has much more balance since the last time I competed. A good woman will do that to you. Keep your head on straight, motivate you, keep you pushing for the right reasons. Life is so amazing, why not enjoy every moment of it! Before I received my hip replacement, the last few shows I did got very mentally challenging as well as physically damaging. This is a subjective sport and there are times situations are happening off-stage that you are unaware of. These occurrences made me bitter, made me lose my love for why I even started all those years ago. The stress started to get to me, draining myself prep after prep, coming in better and better and placing worse and worse. It’s jaded me for awhile. That’s all I will say about that. But after meeting my fiancee and getting a fresh start with this hip. I reflected, my perception changed and grew, my consciousness reached new heights. My hunger for success, for achieving a physique carved out of stone once again awakened. I started to feel like a kid again, like when I first started training 18 years ago. Hungry, excited, renewed! Like a Phoenix rising from the ashes, my love for this Art was born again. Older, wiser, but still with the heart of a child I remembered why I started this journey! For me! Once my hip was replaced and I was down and out…it slowly returned. I know twice now in my life what it’s like not to be able to fully use my legs. I am so grateful! I am so lucky to be able to train, to compete, to model, to live my life my way, to breathe, nothing is taken for granted now! I am free! Just gratitude and resonating on a frequency of love and positivity no matter what I am doing, no matter how exhausted. Life is supernatural, its what ever you think it to be, why not make it your playground, you have the power! Follow Matt Christianer on social media to see more about his journey back to the stage: Instagram, Facebook, and on his website Christianer Training Revolution. Originally posted 2019-01-30 19:05:27. via Tumblr Announcing Our First Sponsored Athlete: IFBB Pro Matt Christianer How Much Sugar Can I Have On The If It Fits Your Macros DietOut of the 150k+ clients, our macro coaches have worked with over the years, the question of “How Much Sugar Can I Eat” comes up the most. I personally answer this question in our Legacy Group Coaching calls at more times than I can remember. One of the big benefits of the If It Fits Your Macros diet, is sustainability. After all, what do you think is easier to adhere to for 5+ months, eating the same boring health food, day in and day out, or eating the foods you love while burning fat at a steady and predictable pace? It doesn’t take a rocket scientist to answer that question! Craving pizza? No problem. Want that ice cream cone on a hot summers day? Worries about eating clean, losing weight and all the BS that goes in to getting your dream body? We’ve got you and your macros covered! All we have to do is work it into your macro plan. There is nothing really ‘off limits’ with IIFYM and flexible dieting. Which means no matter your food craving tendencies, you can give in and satisfy that urge as long as the macros fit into your daily allotment of fat loss macros. Now, with this said, is there a limit? How much can you really eat before you see the scale go up? Common sense will tell you that if you live on nothing but burgers, potato chips, and candy for the rest of the month you aren’t going to be looking or feeling that great. Most people know that even if those foods are allowed with flexible dieting, they probably should be consumed in moderation. Especially if athletic performance is one of your considerations. But what’s the deal with sugar, specifically? How much sugar can you eat while tracking macros or at least… counting calories (Yeah, I said it..) See, most diets out there heavily restrict sugar – or tell you to avoid it as best as you can. Is that the same with the If It fits Your Macros approach? Let’s take a closer look at sugar and macro dieting so that you can fully understand this issue. Sugar And Blood Glucose LevelsFirst, the biggest issue that occurs when you consume sugar on any approach is the influence it has over your blood glucose levels. Sugar enters your system and immediately a cascade of events will take place, which includes your pancreas releasing a large dose of insulin, who’s job it is to go in and remove that extra glucose from the bloodstream. Your body tightly regulates blood glucose levels so anytime it’s pushed higher than it should be, you can rest assured that mechanisms are in place to bring the blood sugar down to a normal range. As insulin enters the system, it draws up that glucose and moves it to storage. The storage that takes it? You guessed it – your body fat cells. Now do keep in mind this will only happen if: A. Your body does not need the incoming sugar for use as immediate energy. So at times, eating sugar in your macro diet can actually be beneficial. For instance, adding sugar to your diet immediately post-workout when your muscles have been depleted of their muscle glycogen can actually help to speed up the recovery process, restoring this glycogen and getting you ready for your next workout session. Don’t expect a miracle from this, but over time, the smallest changes can add up, so if you need every advantage you can possibly find, meal timing might be a consideration! But, eating sugar when all you’ve been doing is sitting around on the couch all day is not so good. See, the horror stories we hear about sugar only happen when we are in a caloric surplus (when we are eating more calories than our bodies can use in a given day). When we are in a caloric deficit, the level of sugar we ingest (provided our macros are set up properly) is irrelevant to fat loss and general health. Simply put, if we burn all of the calories we consume in a day, we also burn all of the sugar we consume in a day so the net effect of the sugar is zero Sugar And SatietyThe next big problem with too much sugar in dieting is that it does influence satiety as well. As the blood glucose level, increases and insulin come in to help bring blood glucose levels back down, this drop in blood sugar levels can often promote intense hunger pains. This can then drive you to eat more food – typically more sugar as your body knows that’s a fast source of energy, which just keeps the cycle going. If you are very determined while following your If It Fits Your Macros diet, you’ll ensure that you don’t consume more calories than you need during the day, even despite this hunger. But, not everyone is that determined. If you are feeling ravenous and can’t focus without eating something, chances are, you’ll have a snack. If this isn’t subtracted from your daily total calorie intake, you now may face weight gain. Sugar And NutritionThe next big issue that has to do with sugar is sugar and the nutritional intake you are consuming over the course of the day. If you are filling up on foods that are rich in sugar content and you only get to eat so many calories a day, what does this mean? It means you aren’t eating those foods that are lower in sugar but higher in nutrients. Over time, this can mean you start to suffer from nutritional deficiencies, and this could actually put you at risk for ongoing health issues. Especially if you are on a reduced calorie diet, you want to, as often as possible, be making the most of all the calories you consume. High sugar foods simply aren’t doing that, so this is a big reason why you may want to rethink including them in your weight loss plan. Sugar Limits Per DayOkay, so now that you know the drawbacks of consuming so much sugar, what should you limit be? How much sugar is too much? As a general rule, we have most of our clients fall in a range of sugar intake based on their carbs. The goal of the IIFYM coaches is to have our clients make the fastest fat loss in the least amount of time. This is not going to happen if we have them eat tons of sugar which will increase cravings, which could lead them away from hitting their macros for the day. For our clients that need a sugar goal to hit for the day, we usually set their sugar allotment around 15-30% of their total carbs. Here is how this works out:Our average female client is 5’4″ 170 lbs, and goes to the gym or does yoga 2-3 times per week. Yet, out of 180 grams of carbs, we might create a goal for this client of around 25-55 grams per day, give or take. If they go over? No big deal as long as they are able to hit their macros for the day (carbs, protein & fat). Now, if you are very active and are adding foods that contain a bit of sugar immediately post-exercise, you may be able to go slightly higher, provided all your other macros are in check. As long as our example client hits her macros on a day to day basis, she is going to burn fat at a steady and predictable pace. This is part of the reason why so many people come to us, asking for help with their macros. They know that we have the perfect formula for IIFYM fat loss. We have worked with thousands of clients and have amazing success getting them in shape. Confusing?If you find yourself confused with IIFYM macro dieting, or just want someone to lay it out for you and tell you what to do, you might want to check out our Custom Macro Blueprint! Click here to check out our IIFYM Macro Blueprint In either case, whether you have us dial in your macros for you, or you use our advanced macro calculator , the important thing to remember is that the negative effects of sugar are only going to affect fat loss when you consume more calories than you need. If you don’t get cravings when you eat sugar and you can still hit your macros, you have nothing to worry about. For athletic performance, we suggest that you consume 20-25% of your carbohydrates from sugar. TL;DR Thanks for reading, and be well! PS, eat the cookie. Originally posted 2019-02-15 21:52:02. via Blogger How much sugar can I eat a day with IIFYM? You just brought a new baby girl or boy into the world and couldn’t be happier. At this stage, you’re probably making the decision (or made it long before you gave birth) whether to start breastfeeding or not. Breastfeeding, if you are able to, is usually always a wise decision as there are a number of benefits that go along with doing so. Breastfeeding Benefits for Mother• Gives your new baby the ideal level of nutrition So as you can see, there’s no shortage of benefits to breastfeeding! If you are going to be breastfeeding, however, you need to ensure that your body is properly prepared to do so. This is where nutrition comes into play, and our coaches can adjust your diet accordingly. By feeding your body the best nutrition possible, you can ensure that you are passing on that good nutrition to your child. To help you make the most of what your breast milk has to offer, let’s first talk about the nutrient make-up of breast milk and then go over how you should tailor your diet to ensure that your milk is baby-ready. The Nutrition In Breast MilkJust how nutritious is breast milk? It is, quite possibly, the most nutritious substance that a human could consume. After all, baby’s will spend the first few months of their lives consuming nothing but breast milk, so it only makes sense that it needs to be designed to give them all they need. The only exceptions to this rule are vitamin D and K, which should be therefore supplemented or injected with on the advice of your physician. When looking at the macronutrients found in breast milk, studies1 illustrate that it will contain around 0.9-1.2 grams/dL for protein, 3.2-3.6 grams/dL of fat, and 6.7-7.8 g/dL for carbohydrates (as lactose). The calorie content of it ranges from 65-70 calories/dL (dL being 100 ml). This puts it around 162 to 175 calories per cup, slightly higher than whole cow’s milk. The exact nutrient composition of the breast milk can vary based on the mothers depending on the material body weight for height, their protein intake, whether or not they have returned to their normal menstrual cycle as well as how often they are nursing. Studies have also shown that mothers who produce higher quantities of milk tend to have lower milk concentrations of fat and protein, and instead, higher levels of lactose per deciliter (2). It should also be noted that as you move through various stages in your post-pregnancy period, you’ll also experience changes in your breast milk as well. The milk that you are producing immediately after giving birth will not be the same as the milk that you are producing later on months after your baby has been born.
This is to help meet the changing needs of your baby as he or she progresses through their growth and development. You should also note that your breast milk composition will change as feeding progresses on. When you first begin feeding your baby, the milk will be very watery and lower in calories. This will help to satisfy your baby’s thirst at the start and then as feeding progresses on, it will then become thicker and much higher in total fat content (with the fat content increasing by up to 2-3 times higher). This thicker, energy-dense milk will then help to fuel your baby, giving them their ‘meal’, so to speak. It’s also why new moms must be sure that they fully empty one breast before they switch to the other during the feeding time. So now that you know the nutritional composition of breast milk, let’s talk a little further about what you need to be doing to ensure an optimal supply. Your Energy IntakeThe first element to look at is your energy intake. Most women already know that breastfeeding burns calories. It is, after all, why it helps many women get down to the pre-pregnancy weight faster. Think of it as a jump-start to your metabolic rate. This said, if you are planning on breastfeeding, it also means that you do need to eat more. If you are not fueling your body with sufficient energy, your breast milk supply may begin to run low, or if you are actually starting a strict dieting program, it may cease entirely. Our coaches can help you combat this issue with a properly built diet approach. The estimation of calorie burn is about 500 calories, so this is the equivalent of around one pound of weight per week. That said, most new mothers should be adding around this amount of calories to their daily diet plan, which will counteract the weight loss results. Still confused? Want an expert IIFYM Coach to draft up your very own Macro Program? Some mothers may find that their appetite even increases while breastfeeding and you should not deny yourself food during this time as it’s your body telling you it needs more fuel for the milk production process. In many cases, new mothers may actually notice a slight weight gain during the initial stages of breastfeeding. Yet, this is nothing to be alarmed over. As the process continues on after the first few months, then you can consider reducing back on your calorie intake slightly to start the fat loss process. By this point, your body will be better in the groove of making the milk and you can safely create a slight reduction in calories to promote a healthy rate of weight loss. Most mothers note that after about the 3-6 month mark, weight loss just starts taking care of itself as your appetite regulates and the natural calorie deficit occurs without much effort on your part. In fact, mother’s who are breastfeeding typically notice more overall weight loss than those who don’t at this point in the post-partum period [3]. Expected Weight Loss PostpartumA safe rate of weight loss for mothers beyond the initial 3 month period of giving birth should be set at about half a kilogram per week. This should come (preferably) from a combination of diet as well as exercise, so as to not compromise food intake all that much. As long as you are a healthy individual and are not currently at a lower than expected body rate, creating this energy deficit should not have negative consequences on your ability to produce breast milk supply. If you are naturally on the thin/lean side, then you may want to consider a slower rate of weight loss (if you do have any weight to lose) to ensure that you are keeping your energy level at a safe and optimal place to promote the production of healthy breast milk.
The moral of the story is to tread carefully and go slowly. As much as you may want to get to your pre-baby body weight as fast as possible after giving birth, it’s healthiest for you and the baby if you take the process slowly and only lose weight as you feel healthy to do so. To set your calorie intake, you’ll want to use a calorie estimation tool such as the macro Tdee calculator on IIFYM.com to find your maintenance calorie intake at your current body weight (not your goal body weight, but the post-pregnancy weight you are at now). Then from there, you’ll want to add 300-500 calories to that number if you are in the first three months after delivery or add 100-200 calories if you are beyond that. If you are beyond the three-month mark, note that you can also increase your exercise frequency at this point to create a higher total daily calorie burn, helping promote fat loss. Eating The Right Foods And MacronutrientsOnce you have your calorie target’s figured out, the next step comes to deciding which foods to be eating. It’s important that you are taking in all three macronutrients and at the same time, eating a wide variety of foods within those macros. If you begin cutting any foods out of your diet plan completely, there is a real chance this will influence your breast milk supply. Do keep in mind though that nutrition will only impact breast milk to some degree. Beyond that, being healthy overall will also ensure that the breast milk you do produce is optimal for your baby. To reap optimal benefits, you’ll want to focus on the following foods from each main macronutrient. Lean Protein• Salmon Carbohydrates• Quinoa
Dietary Fats• Avocados Choosing foods in their natural state will help ensure that you are taking in the most nutrients possible from the foods that you are eating. If you’re under eating your milk supply may suffer, find out your ideal approach with a Macro Blueprint For Nursing Moms What you want to avoid while breastfeeding is foods that are filled with refined sugars, highly processed foods, as well as those with large amounts of trans fats as well. These will all be problematic for your body as well as be problematic for the quality of your breast milk, which is then passed on to your baby. In terms of the macronutrient recommendations, keep in mind there’s some flexibility. You should be aiming to get at least one gram of protein per pound of body weight to both support your lean muscle mass tissue as well as help promote the proper development of breast milk. Then in addition to that, you should aim to take in no less than 0.35-0.4 grams of healthy dietary fat per pound of body weight as well. A slightly higher fat diet during this time may help you produce higher quality and quantities of breast milk thanks to its role in helping regulate the sex hormones. Just do keep in mind that this should be healthy sources of fat only. Then the remainder of your calories should be put towards adding more carbohydrates to your day. This will help give you plenty of energy to go about your day and optimize the breast milk production process. MicronutrientsAlong with ensuring that you are getting the macronutrients just discussed, you also need to be sure that you are tending to your micronutrients as well. These are the vitamins and minerals found in foods that can help support the breast milk production process. There are two types of nutrients to be aware of. The first group of nutrients are those that are going to go into the breast milk itself, therefore getting enough in your diet will help ensure that your baby is getting enough in his or her diet as well. Then the second group of nutrients doesn’t impact the status of the breast milk so much, but it will impact your overall nutritional status so it’s still crucial for you to consider. Let’s look at each group individually. Baby-Building NutrientsThe first group is the nutrients that will influence how well your baby develops. If these are not coming in from your diet plan, your breast milk will be lacking and as such, your baby may fall short in their intake as well. The main ones to focus on and what the best sources of each include: • Vitamin B1 found in fish (trout, salmon, tuna), pork, sunflower seeds, sesame seeds, macadamia nuts, brazil nuts, pecans, and cashews, along with green peas and sweet corn. With a balanced diet, most of these nutrients are obtainable. Find out your ideal diet approach with a Macro Blueprint For Nursing Moms If you focus one eating a mixed, natural diet, you should have no problem getting these into your day. Second Group of NutrientsNow let’s look at the second group of nutrients – those that won’t necessarily influence your breast milk quality, but can impact how you feel and function on a day to day basis. • Folate found in lentils, pinto beans, garbanzo beans, asparagus, spinach, navy beans, black beans, kidney beans, turnip greens, and broccoli If you are struggling to take in any of these foods and/or feel like your intake may be lower than it should be, don’t hesitate to consider supplementing with a vitamin. Talk to your physician before doing so as you should talk to him or her before using any supplement while breastfeeding. If you start falling low in these nutrients, it can impact your own health and well-being. Speaking of supplements, there are a few products that may serve you extra well during the pregnancy period. Let’s take a look at those now. Supplements For BreastfeedingFirst things first, remember to never start up on a supplement without doing thorough research first and speaking to your doctor about it. What you put into your body has a high chance of passing through to your breast milk, so you can never be too certain when it comes to supplementation. Here are the supplements that you may want to consider.• Multivitamins Having a good multi-vitamin is simply a great way to get the backup support you need. As a busy new mom, there may be times when you just can’t eat as well as you’d like and during these times, it helps to have that backup assurance that you’re still covered. Look for a high-quality vitamin for women and if you can find one for breastfeeding women, even better. • Vitamin B12 Vitamin B12 is one nutrient that can be slightly harder to get from natural food sources, especially if you are someone who doesn’t eat a lot of red meat or seafood. If that is the case with you, speak to your doctor about possibly supplementing with it to try and bring your intake up to acceptable levels. • Omega-3 fatty acids (Fish Oil) Striking the right omega-3 to omega-6 balance is important for overall health, including when you are pregnant. Adding an omega-3 supplement to your daily diet can help you bring up your intake of this essential fatty acid, which is needed for everything from proper brain function to strengthening your immune system. If you eat plenty of salmon or mackerel in your diet you may not need to supplement with this oil, but if you don’t, doing so may be a wise move. • Vitamin D Finally, vitamin D is another vitamin that is often not found in whole food sources all that readily and in larger amounts. Therefore, adding supplementation here tends to be a very good idea and can help ensure that you are doing your part to promote strong bone growth development. Apart from these supplements, as long as you are eating a healthy, well-balanced diet plan, you shouldn’t have to concern yourself with too much else. Quite, in fact, taking too many products could put you and your baby in harm’s way. Keep it simple and focus on wholesome nutrition. Now let’s finish up by going over a few other considerations with regards to hydration. Hydration Factors While Dieting and NursingHydration is an absolute must when trying are breastfeeding. You may find that you feel thirstier than normal and this is because a hormone called oxytocin is being released in the body, causing the drive for thirst to increases. This hormone is released whenever your baby latches onto your nipple, so as such, it’s normal to experience increased hydration after a feeding period. Be sure that you always keep a fresh bottle of water with you at all times so that you can keep hydrated and get your needs met for this extra fluid. You should be aiming to drink enough water so that your urine each day is clear. If it’s yellow-tinged, you know that you are not drinking enough as this indicates dehydration is likely setting in. Caffeine and NursingHave a serious coffee habit? It’s time to rethink that. About 1% of the caffeine that you consume will be moved into the breast milk. Now, this may seem like not much at all, but do keep in mind that it takes your baby a lot longer to metabolize this caffeine than it does for your body to, so it’s going to stick with them and really impact their small, developing systems. As such, staying away from too much caffeine is wise. While one cup a day or every other day probably won’t do much harm, if you are getting more than this, it can impact development and may also change their quality of sleep (and as a new mom, the more your baby can sleep, the better!). Alcohol and NursingYou’ve been refraining from that glass of wine for the last nine months while pregnant and you probably can’t wait to indulge after the baby is born. Not so fast! Alcohol will also move into your breast milk and impact your baby. Here again, it takes a baby three times as long to metabolize that alcohol, so it impacts them on a much larger scale. This doesn’t necessarily mean you can’t drink at all, but it does mean you need to make sure that you have pumped milk before you indulge or that you don’t plan to feed you body for at least 3-4 hours so the alcohol can clear your system (and your breast milk) in time for their next feeding. As much as possible, if you can just stick with water and herbal teas to meet your hydration needs, you’ll be on track to greater success with producing healthy breast milk for your baby. In ConclusionSo there you have all the facts that you must know and remember when it comes to breastfeeding nutrition. There’s no question that you have to be careful with your eating plan both before you give birth, as well as after you give birth for as long as you plan to be breastfeeding. The time spent after you give birth can be a very hectic time for any new mom and chances are, you won’t have a lot of time for intricate meal planning and food preparation. This is why using an approach like the If It Fits Your Macros approach is such a wise idea. Using this approach, you can make any food you plan to eat fit your day so that you make sure that your energy levels and macronutrient needs are met. Then as long as you can aim to make healthier food choices most of the time, you can rest assured that you are giving your body – and baby – the nourishment that it needs. If you aren’t tracking your macros and calories, there’s a higher chance that you may start to fall low (or eat too many and potentially gain even more body fat). The tracking is well worth the effort and can help you ensure that your baby grows up to be strong, healthy, and happy. Keep these principles in mind and you can also ensure that you feel your absolute best as you go about this exciting time in your life as well. Originally posted 2019-01-28 21:57:41. via Blogger Breastfeeding Nutrition – IIFYM Mommies & Fat Loss Macros How Much Sugar Can I Have On The If It Fits Your Macros DietOut of the 150k+ clients, our macro coaches have worked with over the years, the question of “How Much Sugar Can I Eat” comes up the most. I personally answer this question in our Legacy Group Coaching calls at more times than I can remember. One of the big benefits of the If It Fits Your Macros diet, is sustainability. After all, what do you think is easier to adhere to for 5+ months, eating the same boring health food, day in and day out, or eating the foods you love while burning fat at a steady and predictable pace? It doesn’t take a rocket scientist to answer that question! Craving pizza? No problem. Want that ice cream cone on a hot summers day? Worries about eating clean, losing weight and all the BS that goes in to getting your dream body? We’ve got you and your macros covered! All we have to do is work it into your macro plan. There is nothing really ‘off limits’ with IIFYM and flexible dieting. Which means no matter your food craving tendencies, you can give in and satisfy that urge as long as the macros fit into your daily allotment of fat loss macros. Now, with this said, is there a limit? How much can you really eat before you see the scale go up? Common sense will tell you that if you live on nothing but burgers, potato chips, and candy for the rest of the month you aren’t going to be looking or feeling that great. Most people know that even if those foods are allowed with flexible dieting, they probably should be consumed in moderation. Especially if athletic performance is one of your considerations. But what’s the deal with sugar, specifically? How much sugar can you eat while tracking macros or at least… counting calories (Yeah, I said it..) See, most diets out there heavily restrict sugar – or tell you to avoid it as best as you can. Is that the same with the If It fits Your Macros approach? Let’s take a closer look at sugar and macro dieting so that you can fully understand this issue. Sugar And Blood Glucose LevelsFirst, the biggest issue that occurs when you consume sugar on any approach is the influence it has over your blood glucose levels. Sugar enters your system and immediately a cascade of events will take place, which includes your pancreas releasing a large dose of insulin, who’s job it is to go in and remove that extra glucose from the bloodstream. Your body tightly regulates blood glucose levels so anytime it’s pushed higher than it should be, you can rest assured that mechanisms are in place to bring the blood sugar down to a normal range. As insulin enters the system, it draws up that glucose and moves it to storage. The storage that takes it? You guessed it – your body fat cells. Now do keep in mind this will only happen if: A. Your body does not need the incoming sugar for use as immediate energy. So at times, eating sugar in your macro diet can actually be beneficial. For instance, adding sugar to your diet immediately post-workout when your muscles have been depleted of their muscle glycogen can actually help to speed up the recovery process, restoring this glycogen and getting you ready for your next workout session. Don’t expect a miracle from this, but over time, the smallest changes can add up, so if you need every advantage you can possibly find, meal timing might be a consideration! But, eating sugar when all you’ve been doing is sitting around on the couch all day is not so good. See, the horror stories we hear about sugar only happen when we are in a caloric surplus (when we are eating more calories than our bodies can use in a given day). When we are in a caloric deficit, the level of sugar we ingest (provided our macros are set up properly) is irrelevant to fat loss and general health. Simply put, if we burn all of the calories we consume in a day, we also burn all of the sugar we consume in a day so the net effect of the sugar is zero Sugar And SatietyThe next big problem with too much sugar in dieting is that it does influence satiety as well. As the blood glucose level, increases and insulin come in to help bring blood glucose levels back down, this drop in blood sugar levels can often promote intense hunger pains. This can then drive you to eat more food – typically more sugar as your body knows that’s a fast source of energy, which just keeps the cycle going. If you are very determined while following your If It Fits Your Macros diet, you’ll ensure that you don’t consume more calories than you need during the day, even despite this hunger. But, not everyone is that determined. If you are feeling ravenous and can’t focus without eating something, chances are, you’ll have a snack. If this isn’t subtracted from your daily total calorie intake, you now may face weight gain. Sugar And NutritionThe next big issue that has to do with sugar is sugar and the nutritional intake you are consuming over the course of the day. If you are filling up on foods that are rich in sugar content and you only get to eat so many calories a day, what does this mean? It means you aren’t eating those foods that are lower in sugar but higher in nutrients. Over time, this can mean you start to suffer from nutritional deficiencies, and this could actually put you at risk for ongoing health issues. Especially if you are on a reduced calorie diet, you want to, as often as possible, be making the most of all the calories you consume. High sugar foods simply aren’t doing that, so this is a big reason why you may want to rethink including them in your weight loss plan. Sugar Limits Per DayOkay, so now that you know the drawbacks of consuming so much sugar, what should you limit be? How much sugar is too much? As a general rule, we have most of our clients fall in a range of sugar intake based on their carbs. The goal of the IIFYM coaches is to have our clients make the fastest fat loss in the least amount of time. This is not going to happen if we have them eat tons of sugar which will increase cravings, which could lead them away from hitting their macros for the day. For our clients that need a sugar goal to hit for the day, we usually set their sugar allotment around 15-30% of their total carbs. Here is how this works out:Our average female client is 5’4″ 170 lbs, and goes to the gym or does yoga 2-3 times per week. Yet, out of 180 grams of carbs, we might create a goal for this client of around 25-55 grams per day, give or take. If they go over? No big deal as long as they are able to hit their macros for the day (carbs, protein & fat). Now, if you are very active and are adding foods that contain a bit of sugar immediately post-exercise, you may be able to go slightly higher, provided all your other macros are in check. As long as our example client hits her macros on a day to day basis, she is going to burn fat at a steady and predictable pace. This is part of the reason why so many people come to us, asking for help with their macros. They know that we have the perfect formula for IIFYM fat loss. We have worked with thousands of clients and have amazing success getting them in shape. Confusing?If you find yourself confused with IIFYM macro dieting, or just want someone to lay it out for you and tell you what to do, you might want to check out our Custom Macro Blueprint! Click here to check out our IIFYM Macro Blueprint In either case, whether you have us dial in your macros for you, or you use our advanced macro calculator , the important thing to remember is that the negative effects of sugar are only going to affect fat loss when you consume more calories than you need. If you don’t get cravings when you eat sugar and you can still hit your macros, you have nothing to worry about. For athletic performance, we suggest that you consume 20-25% of your carbohydrates from sugar. TL;DR Thanks for reading, and be well! PS, eat the cookie. Originally posted 2019-02-15 21:52:02. via Tumblr How much sugar can I eat a day with IIFYM? You just brought a new baby girl or boy into the world and couldn’t be happier. At this stage, you’re probably making the decision (or made it long before you gave birth) whether to start breastfeeding or not. Breastfeeding, if you are able to, is usually always a wise decision as there are a number of benefits that go along with doing so. Breastfeeding Benefits for Mother• Gives your new baby the ideal level of nutrition So as you can see, there’s no shortage of benefits to breastfeeding! If you are going to be breastfeeding, however, you need to ensure that your body is properly prepared to do so. This is where nutrition comes into play, and our coaches can adjust your diet accordingly. By feeding your body the best nutrition possible, you can ensure that you are passing on that good nutrition to your child. To help you make the most of what your breast milk has to offer, let’s first talk about the nutrient make-up of breast milk and then go over how you should tailor your diet to ensure that your milk is baby-ready. The Nutrition In Breast MilkJust how nutritious is breast milk? It is, quite possibly, the most nutritious substance that a human could consume. After all, baby’s will spend the first few months of their lives consuming nothing but breast milk, so it only makes sense that it needs to be designed to give them all they need. The only exceptions to this rule are vitamin D and K, which should be therefore supplemented or injected with on the advice of your physician. When looking at the macronutrients found in breast milk, studies1 illustrate that it will contain around 0.9-1.2 grams/dL for protein, 3.2-3.6 grams/dL of fat, and 6.7-7.8 g/dL for carbohydrates (as lactose). The calorie content of it ranges from 65-70 calories/dL (dL being 100 ml). This puts it around 162 to 175 calories per cup, slightly higher than whole cow’s milk. The exact nutrient composition of the breast milk can vary based on the mothers depending on the material body weight for height, their protein intake, whether or not they have returned to their normal menstrual cycle as well as how often they are nursing. Studies have also shown that mothers who produce higher quantities of milk tend to have lower milk concentrations of fat and protein, and instead, higher levels of lactose per deciliter (2). It should also be noted that as you move through various stages in your post-pregnancy period, you’ll also experience changes in your breast milk as well. The milk that you are producing immediately after giving birth will not be the same as the milk that you are producing later on months after your baby has been born.
This is to help meet the changing needs of your baby as he or she progresses through their growth and development. You should also note that your breast milk composition will change as feeding progresses on. When you first begin feeding your baby, the milk will be very watery and lower in calories. This will help to satisfy your baby’s thirst at the start and then as feeding progresses on, it will then become thicker and much higher in total fat content (with the fat content increasing by up to 2-3 times higher). This thicker, energy-dense milk will then help to fuel your baby, giving them their ‘meal’, so to speak. It’s also why new moms must be sure that they fully empty one breast before they switch to the other during the feeding time. So now that you know the nutritional composition of breast milk, let’s talk a little further about what you need to be doing to ensure an optimal supply. Your Energy IntakeThe first element to look at is your energy intake. Most women already know that breastfeeding burns calories. It is, after all, why it helps many women get down to the pre-pregnancy weight faster. Think of it as a jump-start to your metabolic rate. This said, if you are planning on breastfeeding, it also means that you do need to eat more. If you are not fueling your body with sufficient energy, your breast milk supply may begin to run low, or if you are actually starting a strict dieting program, it may cease entirely. Our coaches can help you combat this issue with a properly built diet approach. The estimation of calorie burn is about 500 calories, so this is the equivalent of around one pound of weight per week. That said, most new mothers should be adding around this amount of calories to their daily diet plan, which will counteract the weight loss results. Still confused? Want an expert IIFYM Coach to draft up your very own Macro Program? Some mothers may find that their appetite even increases while breastfeeding and you should not deny yourself food during this time as it’s your body telling you it needs more fuel for the milk production process. In many cases, new mothers may actually notice a slight weight gain during the initial stages of breastfeeding. Yet, this is nothing to be alarmed over. As the process continues on after the first few months, then you can consider reducing back on your calorie intake slightly to start the fat loss process. By this point, your body will be better in the groove of making the milk and you can safely create a slight reduction in calories to promote a healthy rate of weight loss. Most mothers note that after about the 3-6 month mark, weight loss just starts taking care of itself as your appetite regulates and the natural calorie deficit occurs without much effort on your part. In fact, mother’s who are breastfeeding typically notice more overall weight loss than those who don’t at this point in the post-partum period [3]. Expected Weight Loss PostpartumA safe rate of weight loss for mothers beyond the initial 3 month period of giving birth should be set at about half a kilogram per week. This should come (preferably) from a combination of diet as well as exercise, so as to not compromise food intake all that much. As long as you are a healthy individual and are not currently at a lower than expected body rate, creating this energy deficit should not have negative consequences on your ability to produce breast milk supply. If you are naturally on the thin/lean side, then you may want to consider a slower rate of weight loss (if you do have any weight to lose) to ensure that you are keeping your energy level at a safe and optimal place to promote the production of healthy breast milk.
The moral of the story is to tread carefully and go slowly. As much as you may want to get to your pre-baby body weight as fast as possible after giving birth, it’s healthiest for you and the baby if you take the process slowly and only lose weight as you feel healthy to do so. To set your calorie intake, you’ll want to use a calorie estimation tool such as the macro Tdee calculator on IIFYM.com to find your maintenance calorie intake at your current body weight (not your goal body weight, but the post-pregnancy weight you are at now). Then from there, you’ll want to add 300-500 calories to that number if you are in the first three months after delivery or add 100-200 calories if you are beyond that. If you are beyond the three-month mark, note that you can also increase your exercise frequency at this point to create a higher total daily calorie burn, helping promote fat loss. Eating The Right Foods And MacronutrientsOnce you have your calorie target’s figured out, the next step comes to deciding which foods to be eating. It’s important that you are taking in all three macronutrients and at the same time, eating a wide variety of foods within those macros. If you begin cutting any foods out of your diet plan completely, there is a real chance this will influence your breast milk supply. Do keep in mind though that nutrition will only impact breast milk to some degree. Beyond that, being healthy overall will also ensure that the breast milk you do produce is optimal for your baby. To reap optimal benefits, you’ll want to focus on the following foods from each main macronutrient. Lean Protein• Salmon Carbohydrates• Quinoa
Dietary Fats• Avocados Choosing foods in their natural state will help ensure that you are taking in the most nutrients possible from the foods that you are eating. If you’re under eating your milk supply may suffer, find out your ideal approach with a Macro Blueprint For Nursing Moms What you want to avoid while breastfeeding is foods that are filled with refined sugars, highly processed foods, as well as those with large amounts of trans fats as well. These will all be problematic for your body as well as be problematic for the quality of your breast milk, which is then passed on to your baby. In terms of the macronutrient recommendations, keep in mind there’s some flexibility. You should be aiming to get at least one gram of protein per pound of body weight to both support your lean muscle mass tissue as well as help promote the proper development of breast milk. Then in addition to that, you should aim to take in no less than 0.35-0.4 grams of healthy dietary fat per pound of body weight as well. A slightly higher fat diet during this time may help you produce higher quality and quantities of breast milk thanks to its role in helping regulate the sex hormones. Just do keep in mind that this should be healthy sources of fat only. Then the remainder of your calories should be put towards adding more carbohydrates to your day. This will help give you plenty of energy to go about your day and optimize the breast milk production process. MicronutrientsAlong with ensuring that you are getting the macronutrients just discussed, you also need to be sure that you are tending to your micronutrients as well. These are the vitamins and minerals found in foods that can help support the breast milk production process. There are two types of nutrients to be aware of. The first group of nutrients are those that are going to go into the breast milk itself, therefore getting enough in your diet will help ensure that your baby is getting enough in his or her diet as well. Then the second group of nutrients doesn’t impact the status of the breast milk so much, but it will impact your overall nutritional status so it’s still crucial for you to consider. Let’s look at each group individually. Baby-Building NutrientsThe first group is the nutrients that will influence how well your baby develops. If these are not coming in from your diet plan, your breast milk will be lacking and as such, your baby may fall short in their intake as well. The main ones to focus on and what the best sources of each include: • Vitamin B1 found in fish (trout, salmon, tuna), pork, sunflower seeds, sesame seeds, macadamia nuts, brazil nuts, pecans, and cashews, along with green peas and sweet corn. With a balanced diet, most of these nutrients are obtainable. Find out your ideal diet approach with a Macro Blueprint For Nursing Moms If you focus one eating a mixed, natural diet, you should have no problem getting these into your day. Second Group of NutrientsNow let’s look at the second group of nutrients – those that won’t necessarily influence your breast milk quality, but can impact how you feel and function on a day to day basis. • Folate found in lentils, pinto beans, garbanzo beans, asparagus, spinach, navy beans, black beans, kidney beans, turnip greens, and broccoli If you are struggling to take in any of these foods and/or feel like your intake may be lower than it should be, don’t hesitate to consider supplementing with a vitamin. Talk to your physician before doing so as you should talk to him or her before using any supplement while breastfeeding. If you start falling low in these nutrients, it can impact your own health and well-being. Speaking of supplements, there are a few products that may serve you extra well during the pregnancy period. Let’s take a look at those now. Supplements For BreastfeedingFirst things first, remember to never start up on a supplement without doing thorough research first and speaking to your doctor about it. What you put into your body has a high chance of passing through to your breast milk, so you can never be too certain when it comes to supplementation. Here are the supplements that you may want to consider.• Multivitamins Having a good multi-vitamin is simply a great way to get the backup support you need. As a busy new mom, there may be times when you just can’t eat as well as you’d like and during these times, it helps to have that backup assurance that you’re still covered. Look for a high-quality vitamin for women and if you can find one for breastfeeding women, even better. • Vitamin B12 Vitamin B12 is one nutrient that can be slightly harder to get from natural food sources, especially if you are someone who doesn’t eat a lot of red meat or seafood. If that is the case with you, speak to your doctor about possibly supplementing with it to try and bring your intake up to acceptable levels. • Omega-3 fatty acids (Fish Oil) Striking the right omega-3 to omega-6 balance is important for overall health, including when you are pregnant. Adding an omega-3 supplement to your daily diet can help you bring up your intake of this essential fatty acid, which is needed for everything from proper brain function to strengthening your immune system. If you eat plenty of salmon or mackerel in your diet you may not need to supplement with this oil, but if you don’t, doing so may be a wise move. • Vitamin D Finally, vitamin D is another vitamin that is often not found in whole food sources all that readily and in larger amounts. Therefore, adding supplementation here tends to be a very good idea and can help ensure that you are doing your part to promote strong bone growth development. Apart from these supplements, as long as you are eating a healthy, well-balanced diet plan, you shouldn’t have to concern yourself with too much else. Quite, in fact, taking too many products could put you and your baby in harm’s way. Keep it simple and focus on wholesome nutrition. Now let’s finish up by going over a few other considerations with regards to hydration. Hydration Factors While Dieting and NursingHydration is an absolute must when trying are breastfeeding. You may find that you feel thirstier than normal and this is because a hormone called oxytocin is being released in the body, causing the drive for thirst to increases. This hormone is released whenever your baby latches onto your nipple, so as such, it’s normal to experience increased hydration after a feeding period. Be sure that you always keep a fresh bottle of water with you at all times so that you can keep hydrated and get your needs met for this extra fluid. You should be aiming to drink enough water so that your urine each day is clear. If it’s yellow-tinged, you know that you are not drinking enough as this indicates dehydration is likely setting in. Caffeine and NursingHave a serious coffee habit? It’s time to rethink that. About 1% of the caffeine that you consume will be moved into the breast milk. Now, this may seem like not much at all, but do keep in mind that it takes your baby a lot longer to metabolize this caffeine than it does for your body to, so it’s going to stick with them and really impact their small, developing systems. As such, staying away from too much caffeine is wise. While one cup a day or every other day probably won’t do much harm, if you are getting more than this, it can impact development and may also change their quality of sleep (and as a new mom, the more your baby can sleep, the better!). Alcohol and NursingYou’ve been refraining from that glass of wine for the last nine months while pregnant and you probably can’t wait to indulge after the baby is born. Not so fast! Alcohol will also move into your breast milk and impact your baby. Here again, it takes a baby three times as long to metabolize that alcohol, so it impacts them on a much larger scale. This doesn’t necessarily mean you can’t drink at all, but it does mean you need to make sure that you have pumped milk before you indulge or that you don’t plan to feed you body for at least 3-4 hours so the alcohol can clear your system (and your breast milk) in time for their next feeding. As much as possible, if you can just stick with water and herbal teas to meet your hydration needs, you’ll be on track to greater success with producing healthy breast milk for your baby. In ConclusionSo there you have all the facts that you must know and remember when it comes to breastfeeding nutrition. There’s no question that you have to be careful with your eating plan both before you give birth, as well as after you give birth for as long as you plan to be breastfeeding. The time spent after you give birth can be a very hectic time for any new mom and chances are, you won’t have a lot of time for intricate meal planning and food preparation. This is why using an approach like the If It Fits Your Macros approach is such a wise idea. Using this approach, you can make any food you plan to eat fit your day so that you make sure that your energy levels and macronutrient needs are met. Then as long as you can aim to make healthier food choices most of the time, you can rest assured that you are giving your body – and baby – the nourishment that it needs. If you aren’t tracking your macros and calories, there’s a higher chance that you may start to fall low (or eat too many and potentially gain even more body fat). The tracking is well worth the effort and can help you ensure that your baby grows up to be strong, healthy, and happy. Keep these principles in mind and you can also ensure that you feel your absolute best as you go about this exciting time in your life as well. Originally posted 2019-01-28 21:57:41. via Tumblr Breastfeeding Nutrition – IIFYM Mommies & Fat Loss Macros |
ABOUT USWith so much hype and confusion created around dieting, I wanted to launch a website that promoted a nutrition plan that is not only easy to comprehend, but easy to implement at well. Archives
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