1. Are You “Satisfied” During Dieting?“In all pleasure there is satiety.” – George Hakewill To feel satisfied, you actually have to eat throughout the day! It can be hard to find time to eat and eat well during the day. We get it, life can be stressful, we’re all on the go, we don’t have time to cook, we may not know what to eat, etc. These are really just excuses. By not eating throughout the day you’re doing your entire body, especially your brain a disservice. So, how long can you stand being hungry before you start eating again? Well, only you can really determine that. 2. Understanding Hunger and Satiety While in a Calorie DeficitHunger is one of your body’s strongest and most beneficial stimuli, it helps ensure you consume enough calories for your needs. It also works against you when you’re trying to lose weight. You could easily lose weight just by eating less, but the less you eat or the longer you postpone eating, the hungrier you become, and the longer it takes your hunger to subside once you do begin to eat. (1) Typically the hungrier you are, the more likely it is that you’ll overeat, consuming extra calories that can quickly inhibit or reverse your weight loss progress. As we mentioned earlier, the only way to end hunger and feel satiated is to eat. Yes eat! It’s one of the most enjoyable things in life and pretty important from a physiological stand point. So, it’s essential to eat and cure those hunger pangs and give your body the nutrients it needs to operate and function properly throughout the day. Being in a caloric deficit is already bad enough, why make it more difficult and feel hungry all day long? 3. Are All Foods High in Satiation Levels?Some foods are better than others for satisfying your hunger. A baked potato, for example, will most likely fill you up much more than a serving of candy that has the same number of calories. We’ve often heard people claim that you have to give up potatoes to lose weight. Funny thing is they never have any data or proven references to back up these claims. Think about this, Chris Voigt, head of Washington State Potato Commission, went on a 60 day potato only diet and lost 21 lbs while improving his blood lipid profile and reducing his fasting glucose levels. Still think you can’t lose weight while eating potatoes? Another study found that potatoes were far more satiating than all 38 common foods tested, including protein dominant foods. (2) Some foods fill your stomach faster and/or remain in your stomach longer, and therefore do a better job of holding off hunger. For example, higher Glycemic Index (GI) carbs that are fast-digesting breakdown faster in the blood stream and store as glycogen more quickly. Complex carbs that take longer to break down will keep your satiety levels much higher throughout the course of a day along with keeping your blood sugar levels stable. Also, make sure to get whole protein sources instead of liquid. Protein is the food with the highest Thermic Effect (TEF) of all the macronutrients. It’s energetically costly, so make sure to ditch the protein shakes and load up on high quality lean animal sources for your protein so your satiety levels are elevated throughout the day.
The results of Holt’s study, like many similar studies, indicate that satiety is most strongly related to the weight of the food consumed. In other words, the foods that weigh the most satisfy our hunger best, regardless of the number of calories they contain. However, higher amounts of certain nutrients, such as protein and dietary fiber, also appear to improve satiety. (3) 4. Can Satiety Be predicted?Sure it’s that popular hormone we call Ghrelin that many of us dislike. Ghrelin is known as the “hunger hormone” because it stimulates appetite, increases food intake and promotes fat storage. If we could predict satiety, we’d select foods that satisfy our hunger and contain fewer calories. These foods would greatly improve our ability to create meals that are effective for weight loss. Some research studies have recommended consuming foods with low caloric densities (foods that have the lowest total calories per gram). (4) We feel caloric density alone is not a reliable predictor of satiety, and it overlooks many enjoyable foods that would make great additions to your diet. We don’t suggest cutting out certain food groups or foods that you enjoy. This is a recipe for disaster including possible binge eating occurrences, eating disorders and more. The best way to predict satiety is to have foods that contain large amounts of water, dietary fiber, and are high in protein. Whole foods such as complex carbs, veggies, fruits, quality fat sources and lean meats do a better job of satisfying hunger, especially while in a caloric deficit trying to get lean and ripped. 5. Best Food Options to Maximize Satiety Levels While in a Caloric DeficitThis list of foods was adapted from Holt et al. (5) • Potatoes, boiled As you can see it has quite the variety and the list still continues, but you get the idea of which foods are more filling than others. 6. Wrapping This All UpWe hope this article cleared up some confusion about satiety and what foods are more satiating than others. The bottom line here is pretty much trial and error. Experiment with different foods and see which foods are more filling for you. We’re not telling you to splurge and down a bunch of chocolate or candy. We’re simply saying do this experiment while hitting your macronutrient ranges and micronutrients, and enjoy life. Once you really figure out what foods keep you full throughout the day, it’s a thing of beauty. You won’t always be thinking about your next meal, you’e less likely to pick at foods which hinder weight loss progress, and you’ stop depriving yourself of foods you love. Being in a caloric deficit doesn’t have to be torture. Be smart about the choices you make on a daily basis to elevate satiety and enjoy the caloric deficit as best as possible while getting lean and ripped! References: 1.) Anderson, G.H., and Woodend, D., “Effect of glycemic carbohydrate on short-term satiety and food intake,” Nutr Rev 2003. About The Authors: Visit them at: via Blogger Are you satisfied when you diet?
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1. Are You “Satisfied” During Dieting?“In all pleasure there is satiety.” – George Hakewill To feel satisfied, you actually have to eat throughout the day! It can be hard to find time to eat and eat well during the day. We get it, life can be stressful, we’re all on the go, we don’t have time to cook, we may not know what to eat, etc. These are really just excuses. By not eating throughout the day you’re doing your entire body, especially your brain a disservice. So, how long can you stand being hungry before you start eating again? Well, only you can really determine that. 2. Understanding Hunger and Satiety While in a Calorie DeficitHunger is one of your body’s strongest and most beneficial stimuli, it helps ensure you consume enough calories for your needs. It also works against you when you’re trying to lose weight. You could easily lose weight just by eating less, but the less you eat or the longer you postpone eating, the hungrier you become, and the longer it takes your hunger to subside once you do begin to eat. (1) Typically the hungrier you are, the more likely it is that you’ll overeat, consuming extra calories that can quickly inhibit or reverse your weight loss progress. As we mentioned earlier, the only way to end hunger and feel satiated is to eat. Yes eat! It’s one of the most enjoyable things in life and pretty important from a physiological stand point. So, it’s essential to eat and cure those hunger pangs and give your body the nutrients it needs to operate and function properly throughout the day. Being in a caloric deficit is already bad enough, why make it more difficult and feel hungry all day long? 3. Are All Foods High in Satiation Levels?Some foods are better than others for satisfying your hunger. A baked potato, for example, will most likely fill you up much more than a serving of candy that has the same number of calories. We’ve often heard people claim that you have to give up potatoes to lose weight. Funny thing is they never have any data or proven references to back up these claims. Think about this, Chris Voigt, head of Washington State Potato Commission, went on a 60 day potato only diet and lost 21 lbs while improving his blood lipid profile and reducing his fasting glucose levels. Still think you can’t lose weight while eating potatoes? Another study found that potatoes were far more satiating than all 38 common foods tested, including protein dominant foods. (2) Some foods fill your stomach faster and/or remain in your stomach longer, and therefore do a better job of holding off hunger. For example, higher Glycemic Index (GI) carbs that are fast-digesting breakdown faster in the blood stream and store as glycogen more quickly. Complex carbs that take longer to break down will keep your satiety levels much higher throughout the course of a day along with keeping your blood sugar levels stable. Also, make sure to get whole protein sources instead of liquid. Protein is the food with the highest Thermic Effect (TEF) of all the macronutrients. It’s energetically costly, so make sure to ditch the protein shakes and load up on high quality lean animal sources for your protein so your satiety levels are elevated throughout the day.
The results of Holt’s study, like many similar studies, indicate that satiety is most strongly related to the weight of the food consumed. In other words, the foods that weigh the most satisfy our hunger best, regardless of the number of calories they contain. However, higher amounts of certain nutrients, such as protein and dietary fiber, also appear to improve satiety. (3) 4. Can Satiety Be predicted?Sure it’s that popular hormone we call Ghrelin that many of us dislike. Ghrelin is known as the “hunger hormone” because it stimulates appetite, increases food intake and promotes fat storage. If we could predict satiety, we’d select foods that satisfy our hunger and contain fewer calories. These foods would greatly improve our ability to create meals that are effective for weight loss. Some research studies have recommended consuming foods with low caloric densities (foods that have the lowest total calories per gram). (4) We feel caloric density alone is not a reliable predictor of satiety, and it overlooks many enjoyable foods that would make great additions to your diet. We don’t suggest cutting out certain food groups or foods that you enjoy. This is a recipe for disaster including possible binge eating occurrences, eating disorders and more. The best way to predict satiety is to have foods that contain large amounts of water, dietary fiber, and are high in protein. Whole foods such as complex carbs, veggies, fruits, quality fat sources and lean meats do a better job of satisfying hunger, especially while in a caloric deficit trying to get lean and ripped. 5. Best Food Options to Maximize Satiety Levels While in a Caloric DeficitThis list of foods was adapted from Holt et al. (5) • Potatoes, boiled As you can see it has quite the variety and the list still continues, but you get the idea of which foods are more filling than others. 6. Wrapping This All UpWe hope this article cleared up some confusion about satiety and what foods are more satiating than others. The bottom line here is pretty much trial and error. Experiment with different foods and see which foods are more filling for you. We’re not telling you to splurge and down a bunch of chocolate or candy. We’re simply saying do this experiment while hitting your macronutrient ranges and micronutrients, and enjoy life. Once you really figure out what foods keep you full throughout the day, it’s a thing of beauty. You won’t always be thinking about your next meal, you’e less likely to pick at foods which hinder weight loss progress, and you’ stop depriving yourself of foods you love. Being in a caloric deficit doesn’t have to be torture. Be smart about the choices you make on a daily basis to elevate satiety and enjoy the caloric deficit as best as possible while getting lean and ripped! References: 1.) Anderson, G.H., and Woodend, D., “Effect of glycemic carbohydrate on short-term satiety and food intake,” Nutr Rev 2003. About The Authors: Visit them at: via Tumblr Are you satisfied when you diet? IIFYM: Thanks for taking the time out to speak with IIFYM.com Brandan. BF: Well I do a lot of various things. I am a corporate wellness coordinator for the worlds largest ethanol company. I have a successful prep business called “Fokken Strong Training”, I have 13 sponsors Bodybuilding.com, Beast Sports Nutrition, Quest, P28 foods, MuscleEgg to name a few. I am a physique competitor, fitness model, published writer, and I speak about health and fitness at universities and corporations around the country. IIFYM: When did you first get involved in fitness and at what point did you realize that modeling was an option? BF: I have been active my whole life and weight training since I was 14. I always wanted to be big and strong and that was it. I never even competed until I was 30! From there things spiraled for me and a lot of positive things started to happen. I actually did my first photo shoots as favors to some photographer friends of mine. I soon realized I could use those images to market myself and potential companies I wanted to work with. I NEVER actually thought I would make it into any of the major fitness magazines. It wasn’t even a goal for me because I didn’t think it was possible. Slowly though I started to appear in ads in some of the smaller magazines and eventually worked my way up to all of the larger ones. I have a lot of content waiting to be released and a lot of photo shoots already set up this year. I will say however that I do some fitness modeling from time to time; I am NOT a fitness model. I only consider someone who could make a living at it a legit fitness model. For me I do it because I enjoy it and its allowed me to do many things I never thought I would get the opportunity to do. IIFYM: Posing for so many photo shoots, I am sure you need to stay leaner than most bodybuilders year round. I have seen some of your magazine spreads and you always look to be about 5-6% body fat or so sometimes leaner. Do you ever let yourself get out of shape, and if so, what would you consider “out of shape” to be? BF: I actually do let myself go a bit. I take time off after what I call my “season” which is usually May-Nov to give myself a break. Maybe take some vacations, eat what I want and give my body some time off, but also time to really grow. I cut a lot of muscle when I compete, so the years I compete I like to especially have that time off to build back what I lost. IIFYM: What about bodybuilding? Can you tell us a bit about your competitive career? BF: I started my competitive career in bodybuilding as a light heavy weight. I then worked up to heavy weight and physique from there. Physique has been hugely successful for me and is far more marketable for me than bodybuilding ever would have been. At 6’1 I was never going to be a 300 lb monster so the physique class suits me and my current goals, Although I will ALWAYS have a love for bodybuilding. Contest history:
Have also won many online titles not listed above. IIFYM: Why men’s physique instead of bodybuilding? I’ve seen you in person and you are jacked!! BF: I actually did my first physique show two weeks after winning my class at heavyweight at the Upper Midwest in Fargo. I tore a muscle in my quad and my leg swelled all up and it looked really bad. That was at the same time physique had come out. I was going to do that second show after Fargo, but knew that my leg looked like hell. So my coach suggested physique. I initially didn’t want to do it and thought I would get made fun of, but ended up giving in and tried it anyways. I essentially went zero carbs for two weeks and lots of cardio to try and bring my size down. I never carbed up or pumped up as to not look too big. I ended up taking 2nd behind my friend Trevor Larsen who is now a pro. From there I was hooked. IIFYM: What do you feel is your most lagging body part and what are you doing to turn it into an asset? BF: My legs. Yea you can say what you want about physique guys not having legs. Are mine perfect? No… But I’m not ashamed of myself. I train hard in all that I do, but my legs are def something I would really like to bring up.
IIFYM: Can you give the IIFYM diet community a taste of what your contest prep diet is? What are your macros and what kinds of foods do you eat? My diet is pretty simple. I used to measure every single thing to the ounce but this last prep I really let loose and eyeball measured everything. I changed my proteins when I wanted, at a lot of beef and had weekly cheat meals. I kept those mostly cleaner cheats, meaning I didn’t gorge myself on fast food etc. My body reacts well to fats so I usually will implement a lot of fat into a cheat/treat meal. Meal 1 7-730 Meal 2 10-1030 Meal 3 1230-130 Meal 4 3-330 Meal 5 630-730 Meal 6 930-10 Once a week I will have a “cheat meal”. Off season it can be about anything, on season I eat 3 quest nutrition bars and 4-6 tablespoons of P28 almond butter. IIFYM: From what you know about IIFYM, what do you think are the strong points and what are the flaws? BF: I think a lot of people don’t have the dedication to count all their macros day in and day out. For me I’m busy and I like to have something a bit more regimented in my on season. However I think that both ways work. You just have to be educated in what you are doing. My fiancé follows IIFYM and I don’t, but yet again I do because I have my base diet set up and from there I’m not afraid to substitute out foods in place of what’s on my plan. IIFYM: I know that you have a consulting business where you help top-level bodybuilding competitors get in shape for the stage. I have seen some of your clients and I have to say that I am very impressed. I know that you don’t follow an IIFYM approach to nutrition and contest prep, but I am sure our readers would still love to hear more about your philosophy. BF: Well I like to build their metabolic capacity to start things off. All too often someone comes to me and they’ve been eating absolutely nothing and doing hours of cardio etc. I like to work with people longer than the norm “12 weeks” and really take the time to make sure they aren’t going into a show eating 800 cals etc and still burning no body fat. So we start with that and when we get them up to a reasonable level we then will slowly add in some cardio and slowly take down their calories as they progress, but only if necessary. When you have enough time a person’s body will essentially get used to more calories and get leaner in the process, unfortunately a lot of coaches never give their clients a fighting chance and just cut everything out. I always implement a cheat meal each week. Some people again don’t agree with that, but I think for what I do and the methods I use it does and has worked great for my clients. Post show I help them out of “prep” and help reverse diet them out of the show. I also REALLY believe in the mental aspect of things. So with that I have a private team page all of my athletes can interact on and can encourage one another. My team is more of a family and I don’t just take everyone on for the purpose of making a buck. I want hard working people that are ready to work, but also good people that respect others and support others in their quest to betterment. My team members are all very unique but also at the root of things very much the same so it all works great. I am never unavailable to clients and have a support system of assistants below me that they can also contact if at that very moment I am unavailable. Essentially when I take someone on, Its all-encompassing. I do everything I can to help them be successful on stage, but also in life. IIFYM: Are there any clients that you are particularly proud of that you would like to mention? Anyone, that has beaten the odds or overcome an amazing struggle? BF: I love all my clients. I will however name a few.
With a large team its hard to name everyone, but these ladies have all pushed through many life events to gain success and become the strong ladies they are today. As one of your Facebook friends I see your daily updates and I have to tell you man, I am impressed with how encouraging you are. You always bring a very humble, forgiving and positive sense of self to your followers while encouraging us to do the same. IIFYM: Can you give our IIFYM readers some insight into your belief system? Maybe a few tools we can implement to move towards a more positive version of ourselves? BF: I can’t just give one tip. I think a lot goes into this lifestyle and you have to have a lot of things in order to be successful. You need to first of all be ok with yourself in whatever you are involved in, or what level you are at in everything you do “workout routine, diet, etc.” When you are ok with yourself and love yourself, you will make more of a commitment to the betterment of you. You also won’t get discouraged when things don’t go exactly how you want them to. You will have the strength to carry on and continue to try to achieve the results you are striving for. If you don’t love yourself now and every step of the way, you definitely won’t be happy wherever it is you are going. Everything takes time; it took time to put on the weight so it will take time to take it off. Set some realistic goals and then set a big goal at the end. Enjoy each incremental goal that you have achieved on the way to your big goal and celebrate those victories on the way to a better you. If you are having a hard time with the plan you are on, take a step back and reevaluate what you are doing and make sure the plan is right for you. Make sure your diet and workout routine fits in accordance with your goals, diet being the most important. If you’re not eating for results you will never have the success you want. Also change up your plan. Your body adjusts to workouts etc rather quickly, so if you are always doing the same stuff your body won’t make the changes you want it to. Surround yourself with positive people and people that help you along the way. Negative people will just bring you down and make it that much harder for you to achieve your goals.
Rise above that and work on you, you are the best investment you can make. Also be open to advice. Ask questions and absorb what others pass on to you. However don’t make this information “truth” as many gurus out there believe they know it all and will pass on bad advice every chance they get. Do your homework and investigate the advice you are given and find which advice best works for you. Use the resources you have and educate yourself, Bodybuilding.com being a major one. Make sure you are doing a routine that is right for you and you have a good diet plan in place too, nutrition is 80% of the equation. If that doesn’t work, consider hiring a trainer. Don’t try to be just like someone else – that’s a recipe for failure. It’s ok to look up to, learn from, and be inspired by others, but don’t put yourself below them and assume they are better than you, be you and proud of your own accomplishments. The people you admire were once not so different than you. Blaze your own trail! You can accomplish anything you want with a strong mind, strong goals, and hard work. So if you want something, go get it. IIFYM: How about sponsors? Are there any sponsors you would like to mention? Any companies you think our IIFYM readers should check out? BF: All of my sponsors of course Sponsors: /Nike/Bodybuilding.com /Beast Sports Nutrition/ P28 Bread/ Quest/MuscleEgg/Fat Gripz / MyOatmeal.com/Cyclone cups/Phit Hair and Body/ Fitmark bags/Tainted Industries/Cutandjacked.com IIFYM: Now I’d like to move on to the part of the interview we call Rapid Fire IIFYM. What does your shoulder routine consist of?BF: Lol the shoulder questions…I get this one A LOT I like to train my shoulders with higher reps and LOTS of angles.
Did you ever struggle with your weight?BF: Of course…I don’t care who you are, nobody is perfect. I’ll tell you the first time you see yourself in photo-shoot or stage condition it’s hard to be anything less than that. When I was younger I was just happy being big, but now its hard to see myself sometimes anything less than stage ready. In my off season when I add weight its one of the hardest things for me to do and see. Over time though I grow to accept how I look and when I fully accept it I know I’m ready to go at it again. I’ve fallen in that self-loathing and feeling terrible about myself and even bouts of body dysmorphia because I didn’t think I looked good, but even in off season I probably am leaner than 90% of the people at the gym. Essentially if you don’t love yourself at EVERY step of the way, you’ll never love yourself where you are going and NEVER be happy. So that’s another reason for me taking time off. Letting myself KNOW I don’t need to be perfect. What supplements do you believe in?I wouldn’t be where I am at today without supplementing my diet. There are a lot of products on the market, and some great ones, but for myself I recommend Beast Sport Nutrition supplements, their entire line is GREAT! They are also priced right and offer a lot of knowledge/science that backs up what they sell. If I were to recommend any other company for products Beast doesn’t offer, I would recommend looking at and reading the reviews on Bodybuilding.com and go through them for your nutritional needs. You can also purchase Beast products through Bodybuidling.com, so you get the best of both worlds.
I have tried pretty much EVERYTHING out there. I’m not about gimmicks and the promise of quick results. The supplements I take I believe to help me recover and give me that edge I need in training as hard as I do. I have had great results with my supplement regimen and feel it works best for me. I think when you push yourself as hard as I do or any competitor for that matter having that extra boost that supplements offer keep you healthy, and help you recover to keep you moving forward. We restrict our diets when we diet down, so making sure to fill those gaps, which that’s what supplements are meant for, NOT to take the place but to add to a nutrition plan, helps me to reach my goals while always striving for new ones. How much cardio do you do when dieting? HIIT or LISS? When was the last time you ate fast food? What was it? What is your ideal cheat meal? How do you reflect haters negativity away from you? Are you married? Do you dehydrate for a show or do you increase water to flush water? IIFYM: If there is anything you would like to tell the IIFYM community, now is the time!! I also am a fan of a community that takes the time to help others and educate them, so to me you guys are doing it all right! Originally posted 2019-01-28 04:39:06. via Blogger Interviews Brandan Fokken -IIFYM.com IIFYM: Thanks for taking the time out to speak with IIFYM.com Brandan. BF: Well I do a lot of various things. I am a corporate wellness coordinator for the worlds largest ethanol company. I have a successful prep business called “Fokken Strong Training”, I have 13 sponsors Bodybuilding.com, Beast Sports Nutrition, Quest, P28 foods, MuscleEgg to name a few. I am a physique competitor, fitness model, published writer, and I speak about health and fitness at universities and corporations around the country. IIFYM: When did you first get involved in fitness and at what point did you realize that modeling was an option? BF: I have been active my whole life and weight training since I was 14. I always wanted to be big and strong and that was it. I never even competed until I was 30! From there things spiraled for me and a lot of positive things started to happen. I actually did my first photo shoots as favors to some photographer friends of mine. I soon realized I could use those images to market myself and potential companies I wanted to work with. I NEVER actually thought I would make it into any of the major fitness magazines. It wasn’t even a goal for me because I didn’t think it was possible. Slowly though I started to appear in ads in some of the smaller magazines and eventually worked my way up to all of the larger ones. I have a lot of content waiting to be released and a lot of photo shoots already set up this year. I will say however that I do some fitness modeling from time to time; I am NOT a fitness model. I only consider someone who could make a living at it a legit fitness model. For me I do it because I enjoy it and its allowed me to do many things I never thought I would get the opportunity to do. IIFYM: Posing for so many photo shoots, I am sure you need to stay leaner than most bodybuilders year round. I have seen some of your magazine spreads and you always look to be about 5-6% body fat or so sometimes leaner. Do you ever let yourself get out of shape, and if so, what would you consider “out of shape” to be? BF: I actually do let myself go a bit. I take time off after what I call my “season” which is usually May-Nov to give myself a break. Maybe take some vacations, eat what I want and give my body some time off, but also time to really grow. I cut a lot of muscle when I compete, so the years I compete I like to especially have that time off to build back what I lost. IIFYM: What about bodybuilding? Can you tell us a bit about your competitive career? BF: I started my competitive career in bodybuilding as a light heavy weight. I then worked up to heavy weight and physique from there. Physique has been hugely successful for me and is far more marketable for me than bodybuilding ever would have been. At 6’1 I was never going to be a 300 lb monster so the physique class suits me and my current goals, Although I will ALWAYS have a love for bodybuilding. Contest history:
Have also won many online titles not listed above. IIFYM: Why men’s physique instead of bodybuilding? I’ve seen you in person and you are jacked!! BF: I actually did my first physique show two weeks after winning my class at heavyweight at the Upper Midwest in Fargo. I tore a muscle in my quad and my leg swelled all up and it looked really bad. That was at the same time physique had come out. I was going to do that second show after Fargo, but knew that my leg looked like hell. So my coach suggested physique. I initially didn’t want to do it and thought I would get made fun of, but ended up giving in and tried it anyways. I essentially went zero carbs for two weeks and lots of cardio to try and bring my size down. I never carbed up or pumped up as to not look too big. I ended up taking 2nd behind my friend Trevor Larsen who is now a pro. From there I was hooked. IIFYM: What do you feel is your most lagging body part and what are you doing to turn it into an asset? BF: My legs. Yea you can say what you want about physique guys not having legs. Are mine perfect? No… But I’m not ashamed of myself. I train hard in all that I do, but my legs are def something I would really like to bring up.
IIFYM: Can you give the IIFYM diet community a taste of what your contest prep diet is? What are your macros and what kinds of foods do you eat? My diet is pretty simple. I used to measure every single thing to the ounce but this last prep I really let loose and eyeball measured everything. I changed my proteins when I wanted, at a lot of beef and had weekly cheat meals. I kept those mostly cleaner cheats, meaning I didn’t gorge myself on fast food etc. My body reacts well to fats so I usually will implement a lot of fat into a cheat/treat meal. Meal 1 7-730 Meal 2 10-1030 Meal 3 1230-130 Meal 4 3-330 Meal 5 630-730 Meal 6 930-10 Once a week I will have a “cheat meal”. Off season it can be about anything, on season I eat 3 quest nutrition bars and 4-6 tablespoons of P28 almond butter. IIFYM: From what you know about IIFYM, what do you think are the strong points and what are the flaws? BF: I think a lot of people don’t have the dedication to count all their macros day in and day out. For me I’m busy and I like to have something a bit more regimented in my on season. However I think that both ways work. You just have to be educated in what you are doing. My fiancé follows IIFYM and I don’t, but yet again I do because I have my base diet set up and from there I’m not afraid to substitute out foods in place of what’s on my plan. IIFYM: I know that you have a consulting business where you help top-level bodybuilding competitors get in shape for the stage. I have seen some of your clients and I have to say that I am very impressed. I know that you don’t follow an IIFYM approach to nutrition and contest prep, but I am sure our readers would still love to hear more about your philosophy. BF: Well I like to build their metabolic capacity to start things off. All too often someone comes to me and they’ve been eating absolutely nothing and doing hours of cardio etc. I like to work with people longer than the norm “12 weeks” and really take the time to make sure they aren’t going into a show eating 800 cals etc and still burning no body fat. So we start with that and when we get them up to a reasonable level we then will slowly add in some cardio and slowly take down their calories as they progress, but only if necessary. When you have enough time a person’s body will essentially get used to more calories and get leaner in the process, unfortunately a lot of coaches never give their clients a fighting chance and just cut everything out. I always implement a cheat meal each week. Some people again don’t agree with that, but I think for what I do and the methods I use it does and has worked great for my clients. Post show I help them out of “prep” and help reverse diet them out of the show. I also REALLY believe in the mental aspect of things. So with that I have a private team page all of my athletes can interact on and can encourage one another. My team is more of a family and I don’t just take everyone on for the purpose of making a buck. I want hard working people that are ready to work, but also good people that respect others and support others in their quest to betterment. My team members are all very unique but also at the root of things very much the same so it all works great. I am never unavailable to clients and have a support system of assistants below me that they can also contact if at that very moment I am unavailable. Essentially when I take someone on, Its all-encompassing. I do everything I can to help them be successful on stage, but also in life. IIFYM: Are there any clients that you are particularly proud of that you would like to mention? Anyone, that has beaten the odds or overcome an amazing struggle? BF: I love all my clients. I will however name a few.
With a large team its hard to name everyone, but these ladies have all pushed through many life events to gain success and become the strong ladies they are today. As one of your Facebook friends I see your daily updates and I have to tell you man, I am impressed with how encouraging you are. You always bring a very humble, forgiving and positive sense of self to your followers while encouraging us to do the same. IIFYM: Can you give our IIFYM readers some insight into your belief system? Maybe a few tools we can implement to move towards a more positive version of ourselves? BF: I can’t just give one tip. I think a lot goes into this lifestyle and you have to have a lot of things in order to be successful. You need to first of all be ok with yourself in whatever you are involved in, or what level you are at in everything you do “workout routine, diet, etc.” When you are ok with yourself and love yourself, you will make more of a commitment to the betterment of you. You also won’t get discouraged when things don’t go exactly how you want them to. You will have the strength to carry on and continue to try to achieve the results you are striving for. If you don’t love yourself now and every step of the way, you definitely won’t be happy wherever it is you are going. Everything takes time; it took time to put on the weight so it will take time to take it off. Set some realistic goals and then set a big goal at the end. Enjoy each incremental goal that you have achieved on the way to your big goal and celebrate those victories on the way to a better you. If you are having a hard time with the plan you are on, take a step back and reevaluate what you are doing and make sure the plan is right for you. Make sure your diet and workout routine fits in accordance with your goals, diet being the most important. If you’re not eating for results you will never have the success you want. Also change up your plan. Your body adjusts to workouts etc rather quickly, so if you are always doing the same stuff your body won’t make the changes you want it to. Surround yourself with positive people and people that help you along the way. Negative people will just bring you down and make it that much harder for you to achieve your goals.
Rise above that and work on you, you are the best investment you can make. Also be open to advice. Ask questions and absorb what others pass on to you. However don’t make this information “truth” as many gurus out there believe they know it all and will pass on bad advice every chance they get. Do your homework and investigate the advice you are given and find which advice best works for you. Use the resources you have and educate yourself, Bodybuilding.com being a major one. Make sure you are doing a routine that is right for you and you have a good diet plan in place too, nutrition is 80% of the equation. If that doesn’t work, consider hiring a trainer. Don’t try to be just like someone else – that’s a recipe for failure. It’s ok to look up to, learn from, and be inspired by others, but don’t put yourself below them and assume they are better than you, be you and proud of your own accomplishments. The people you admire were once not so different than you. Blaze your own trail! You can accomplish anything you want with a strong mind, strong goals, and hard work. So if you want something, go get it. IIFYM: How about sponsors? Are there any sponsors you would like to mention? Any companies you think our IIFYM readers should check out? BF: All of my sponsors of course Sponsors: /Nike/Bodybuilding.com /Beast Sports Nutrition/ P28 Bread/ Quest/MuscleEgg/Fat Gripz / MyOatmeal.com/Cyclone cups/Phit Hair and Body/ Fitmark bags/Tainted Industries/Cutandjacked.com IIFYM: Now I’d like to move on to the part of the interview we call Rapid Fire IIFYM. What does your shoulder routine consist of?BF: Lol the shoulder questions…I get this one A LOT I like to train my shoulders with higher reps and LOTS of angles.
Did you ever struggle with your weight?BF: Of course…I don’t care who you are, nobody is perfect. I’ll tell you the first time you see yourself in photo-shoot or stage condition it’s hard to be anything less than that. When I was younger I was just happy being big, but now its hard to see myself sometimes anything less than stage ready. In my off season when I add weight its one of the hardest things for me to do and see. Over time though I grow to accept how I look and when I fully accept it I know I’m ready to go at it again. I’ve fallen in that self-loathing and feeling terrible about myself and even bouts of body dysmorphia because I didn’t think I looked good, but even in off season I probably am leaner than 90% of the people at the gym. Essentially if you don’t love yourself at EVERY step of the way, you’ll never love yourself where you are going and NEVER be happy. So that’s another reason for me taking time off. Letting myself KNOW I don’t need to be perfect. What supplements do you believe in?I wouldn’t be where I am at today without supplementing my diet. There are a lot of products on the market, and some great ones, but for myself I recommend Beast Sport Nutrition supplements, their entire line is GREAT! They are also priced right and offer a lot of knowledge/science that backs up what they sell. If I were to recommend any other company for products Beast doesn’t offer, I would recommend looking at and reading the reviews on Bodybuilding.com and go through them for your nutritional needs. You can also purchase Beast products through Bodybuidling.com, so you get the best of both worlds.
I have tried pretty much EVERYTHING out there. I’m not about gimmicks and the promise of quick results. The supplements I take I believe to help me recover and give me that edge I need in training as hard as I do. I have had great results with my supplement regimen and feel it works best for me. I think when you push yourself as hard as I do or any competitor for that matter having that extra boost that supplements offer keep you healthy, and help you recover to keep you moving forward. We restrict our diets when we diet down, so making sure to fill those gaps, which that’s what supplements are meant for, NOT to take the place but to add to a nutrition plan, helps me to reach my goals while always striving for new ones. How much cardio do you do when dieting? HIIT or LISS? When was the last time you ate fast food? What was it? What is your ideal cheat meal? How do you reflect haters negativity away from you? Are you married? Do you dehydrate for a show or do you increase water to flush water? IIFYM: If there is anything you would like to tell the IIFYM community, now is the time!! I also am a fan of a community that takes the time to help others and educate them, so to me you guys are doing it all right! Originally posted 2019-01-28 04:39:06. via Tumblr Interviews Brandan Fokken -IIFYM.com
Nowadays, appearances are being brought to our attention constantly. Through billboards, TV commercials, magazine ads, and social media to name a few. It’s enough to make you stop and check yourself in every reflection you pass by, or to sneak in an ‘ab check’ every now and again. Because let’s face it; we live in a tough world with high standards. But, what’s realistic for you? Most people have extremely unrealistic expectations for themselves regarding body image. Talk to one of our IIFYM coaches, or check out the macro calculator to see what could work for you. Because let’s be honest, not everybody was meant to fit in a size 2. And hey, that’s ok! Rock those big beautiful quads. Some of us are watching you in the gym…envious. How the Body Ideal Has Changed Along With Our Body ImageThroughout the years, body image and the ‘ideal’ has changed dramatically. We’ve gone from curvy, modest women, to busty, lean, pouty-lipped vixens who have no problem showing off their round glutes to the world on a daily basis. As times changed, so did the ideal beauty. Unfortunately, not everyone fits into the box of ‘what ought to be’. If you were to scroll through the latest and greatest Instagram hashtags, many of the most popular photos are of thin, round booty’d young women; scantily clad. Quite a change from the full-bodied swimsuits of yesteryear. Perception and Why the Ideal Body Image is FlawedIn your day to day life, how often do you see these bronzed, muscular, lean bodies? Not very often, right? There’s a reason for that. The portrayal you see on social media is not accurate. There are numerous tricks and hacks to give the illusion of, well, basically anything you want. Want to look more successful? Rent a nice car, borrow a high end, well to do looking suit, toss on a smile and snap a photo giving the illusion of grandeur. Want to look bustier? Throw on a pushup bra, and there you go.
Such a simple change has such a massive effect; thus altering body image for those who see this. None of this is real. Just like what we see on social media. People only show you what they want you to see. Which means they probably won’t be posting photos of their rusted 1994 Toyota Camry with the busted tail light, or that 5lbs they gained over Christmas. But don’t worry, you’ll be keeping that holiday weight gain to a minimum following IIFYM. Better body image and you get to have your cake and eat it too? IIFYM for the win! Tips, Tricks, HacksThere are certain ways to cheat the system. I guess you could call IIFYM cheating the system too. Losing weight and eating the foods you love? Life is so good, but back to social media. That’s what Instagram is for the most part. Algorithms, robots, spam accounts, hashtags; it’s all a game truly. So, to get an advantage, we filter, bend, work our lighting, and do basically anything possible to get that edge. Body image weakening the more we try to keep up. Here are a few things you should know about the ‘fitspos’ you see on social media and why you shouldn’t base your body image on what you see. They’re not that lean year round.Many of the fitness icons with massive followings are not shredded year round. Plus, many who demonize IIFYM, giving the impression that in order to be lean machines like they are, you MUST ‘eat clean’. All the while, inadvertently practicing a form of IIFYM on those weekend binges. Although it may appear that they’re lean and sculpted 365 days a year, it’s not realistic. So, what many do is load up on photos when they’re at their leanest, and release the photos throughout the year giving the illusion of sculpted shoulders and tight, perfectly carved abs. The saddest part? They’re probably struggling with body image as well. It’s difficult going from a stage lean sculpted body, back to a manageable, realistic weight. Which is why many want to live in a perpetual state of lean, God/Goddess like physical stature. What better way to do that than through social media? They don’t just eat burgers and donuts.IIFYM is great. Obviously. That’s why you’re on this site. But, all those cookies, donuts, and burgers they post about? That’s not an all the time thing. Again, many hoard photos, and post them at their convenience. In reality, many eat a balanced diet. It’s not all fun foods and binge eating while waking up with a six-pack. IIFYM is amazing, but it’s not magic. Some social media celebrities use some sort of performance enhancer.Whether it’s for muscle growth or fat loss, it’s no secret there are performance enhancers within the fitness community. What’s unfortunate, is that many who are new to the fitness scene are unaware of this and look to these individuals for inspiration, and strive to be just like them. That’s fine; until you begin to feel discouraged that your shoulders are nowhere near the size of your favorite fitness model, or that you can’t reach the level of leanness many do. Plus, like I said, many take a ‘bro’ approach. Demonizing IIFYM, while expecting people to forever abstain from treats or ‘fun foods’. Self-esteem and overall body image take a massive hit when you can’t live up to the standards of your favorite IG models. It goes without saying that some of these pages are downright discouraging and have a massive effect on body image. They work their anglesChoose your favorite fitness hashtag and check out the posing dawned in each photo. Notice something? Maybe it’s because we’ve become so accustomed to it, but standing with your back overly arched, your glutes popping outwards, and your chest out, drastically changes the way a body looks. Not to mention high waisted leggings, flexing, turning your legs inward/outward, pulling your shoulders back, etc. You get the point. A body overly posed compared to the same body standing in an anatomical position is going to show a massive difference. It’s all an illusion. Thus continually changing the ideal body image, and what’s perceived as ‘normal’. Work With What You’ve GotThere are thousands of women out there that would love to ‘fit into a size 2’. But, that’s very unrealistic for many people. Being a size 2 as a cardinal rule of success is just as annoying as saying 1,200 calories is the magic number for weight loss. Unless you want to start shaving your bones down, it’s just simply not plausible to shoot for an unrealistic goal such as fitting into a size 2 dress when you were born with curvy, wide hips.
Granted, it works for some women, but that’s SOME. Just like SOME people can lose weight without counting macros/following an IIFYM diet plan. Bodies come in all shapes and sizes. There is no one size fits all. Some men are born with a naturally wide back and small calves (oh, the horror). Some women are born with small, narrow shoulders and wide hips. You cannot change your body structure. What you can do is build on it, embrace it for what it is, and improve your own perception of body image. What you see in the mirror every day is your body at its best, but also at its worst. The same goes for these fitness icons. Although they give the illusion of perfection on social media, odds are they feel the exact way we all do at times; completely inadequate with a less than perfect view of their body image. Mental Health – It’s Just As Important As Physical HealthHave you seen those women at the gym in between their sets marching in place? I have. It’s obsessive and strange; trying to burn as many extra calories as possible. Being “healthy” is such a relative term. Some people try so hard to be healthy, they, in turn, become extremely unhealthy in their actions and obsessive mannerisms. Healthy is a term used for physical health, but just as important is mental health. This health and fitness trend is becoming a disorder in itself. What it is, is semantics. You can call it health and wellness all you want, but what it actually is, a disorder when taken to the extremes many take it to, and it drastically affects body image. IIFYM is mocked, and ‘clean eating’ is praised and almost creepily coveted. There’s even a new eating disorder called ‘orthorexia’ that’s popped up within the last several years. This is an obsession with eating only ‘pure, clean’ foods. That’s where we really have to look at the fine line between health and an unhealthy obsession. Body Image and ‘Clean Eating’Here’s a familiar scenario that’s seen quite often in the bodybuilding/fitness community: A woman discovers physique competitions and wants to prove to herself that she can put on a swimsuit, get onstage, and strut her stuff showing off her hard work to the world! But, where to begin? An online coach suggests she cut out gluten, dairy, sugar, and fruit. But, she can treat herself to one cheat meal a week. She’s heard of IIFYM, but hey, that’s only for the weak! The aspiring competitor restrains herself all week; avoiding plans with friends, bringing her Tupperware everywhere she goes, scouring food labels ensuring there’s no sugar or gluten contaminating her clean diet plan. But, once Saturday hits, it’s time to give into her cravings. She orders an appetizer, followed by an entrée, and of course, dessert. Fitting as many treats into her meal as possible. Before you know it, she’s consumed 3,350 calories for dinner (this total is taken from a popular chain restaurant). When it would be best to avoid such diet plan-wrecking behavior by hiring an experienced IIFYM coach to create a Macro Blueprint, that’s centered around balance. Fast forward post-show. The competitor has successfully made it to the stage! Now what? Post-show blues settle in, and there’s no goal on the horizon. Inevitably, abstaining from treats becomes difficult, and the competitor starts to give in. Bingeing on chips and pizza, and afterward, feeling horrible shame and guilt. Plus, after this intense dieting phase, these massive binges lead to unwanted weight gain, plus a diminished body image. This then sends the competitor into another diet phase through ‘clean eating’. Thus starts the yo-yo of dieting, binging and an unhealthy relationship with food. Yes, it happens. Often. By the end of it all, her body image is trashed, and much of this could’ve been avoided by implementing IIFYM. Body Image and IIFYMHere’s another scenario: A new competitor decides to hit the stage. They hire an IIFYM coach who follows flexible dieting principles and macro counting. They manage to fit a treat in here and there throughout the week, and maybe even a little more on a weekly refeed day. No restrictions, no bingeing. The competitor can go out with family and friends, ordering mindfully from the menu. Fast forward post-show. The competitor increases calories, while still enjoying the food she loves following an IIFYM diet plan. No need to binge, no need to feel shame. There’s no massive weight gain, and no pit of shame she needs to climb out of. Plus, due to moderate, reasonable weight gain, the competitor’s body image is still in a positive place and allows her to carry over into her growth season happily. Changing Your Body Image Won’t Bring You Happiness – Changing Your Mentality WillAs many set out on their fitness journey they believe “if only I reach this weight I’ll be happy!”. Unfortunately, that’s not true. There is no ‘happiness weight’, there is no musculature that will bring you complete joy, contentment, and an ideal body image, and there is no ‘diet’ or magical foods that will get you where you want to go (again, IIFYM for the win!). Ask anyone in the gym; you will never be as big as you want to be, or as lean as you want to be. Stop Chasing the Ideal Body ImageChasing that ideal physique is a forever quest, and the ideal is constantly changing. Below are a few tips for finding that balance and keeping a healthy body image/mentality as well as a healthy physique all while following IIFYM:
Reality vs. perception when it comes to body image is a tough topic. When we’re constantly being bombarded with these perfect images it evokes strong feelings of inadequacy in many people. Many use these social media pages as motivators, but end up feeling discouraged. Scroll with caution, and keep these things in mind next time you’re feeling less than perfect, and reach out to an IIFYM coach to find a goal that’s realistic for you. A great place to start is with their Macro Blueprint which is personalized to your goals.
Originally posted 2019-01-30 18:15:22. via Blogger Reality vs. Perception of Body Image: The Falsehood of the Ideal Physique Nowadays, appearances are being brought to our attention constantly. Through billboards, TV commercials, magazine ads, and social media to name a few. It’s enough to make you stop and check yourself in every reflection you pass by, or to sneak in an ‘ab check’ every now and again. Because let’s face it; we live in a tough world with high standards. But, what’s realistic for you? Most people have extremely unrealistic expectations for themselves regarding body image. Talk to one of our IIFYM coaches, or check out the macro calculator to see what could work for you. Because let’s be honest, not everybody was meant to fit in a size 2. And hey, that’s ok! Rock those big beautiful quads. Some of us are watching you in the gym…envious. How the Body Ideal Has Changed Along With Our Body ImageThroughout the years, body image and the ‘ideal’ has changed dramatically. We’ve gone from curvy, modest women, to busty, lean, pouty-lipped vixens who have no problem showing off their round glutes to the world on a daily basis. As times changed, so did the ideal beauty. Unfortunately, not everyone fits into the box of ‘what ought to be’. If you were to scroll through the latest and greatest Instagram hashtags, many of the most popular photos are of thin, round booty’d young women; scantily clad. Quite a change from the full-bodied swimsuits of yesteryear. Perception and Why the Ideal Body Image is FlawedIn your day to day life, how often do you see these bronzed, muscular, lean bodies? Not very often, right? There’s a reason for that. The portrayal you see on social media is not accurate. There are numerous tricks and hacks to give the illusion of, well, basically anything you want. Want to look more successful? Rent a nice car, borrow a high end, well to do looking suit, toss on a smile and snap a photo giving the illusion of grandeur. Want to look bustier? Throw on a pushup bra, and there you go.
Such a simple change has such a massive effect; thus altering body image for those who see this. None of this is real. Just like what we see on social media. People only show you what they want you to see. Which means they probably won’t be posting photos of their rusted 1994 Toyota Camry with the busted tail light, or that 5lbs they gained over Christmas. But don’t worry, you’ll be keeping that holiday weight gain to a minimum following IIFYM. Better body image and you get to have your cake and eat it too? IIFYM for the win! Tips, Tricks, HacksThere are certain ways to cheat the system. I guess you could call IIFYM cheating the system too. Losing weight and eating the foods you love? Life is so good, but back to social media. That’s what Instagram is for the most part. Algorithms, robots, spam accounts, hashtags; it’s all a game truly. So, to get an advantage, we filter, bend, work our lighting, and do basically anything possible to get that edge. Body image weakening the more we try to keep up. Here are a few things you should know about the ‘fitspos’ you see on social media and why you shouldn’t base your body image on what you see. They’re not that lean year round.Many of the fitness icons with massive followings are not shredded year round. Plus, many who demonize IIFYM, giving the impression that in order to be lean machines like they are, you MUST ‘eat clean’. All the while, inadvertently practicing a form of IIFYM on those weekend binges. Although it may appear that they’re lean and sculpted 365 days a year, it’s not realistic. So, what many do is load up on photos when they’re at their leanest, and release the photos throughout the year giving the illusion of sculpted shoulders and tight, perfectly carved abs. The saddest part? They’re probably struggling with body image as well. It’s difficult going from a stage lean sculpted body, back to a manageable, realistic weight. Which is why many want to live in a perpetual state of lean, God/Goddess like physical stature. What better way to do that than through social media? They don’t just eat burgers and donuts.IIFYM is great. Obviously. That’s why you’re on this site. But, all those cookies, donuts, and burgers they post about? That’s not an all the time thing. Again, many hoard photos, and post them at their convenience. In reality, many eat a balanced diet. It’s not all fun foods and binge eating while waking up with a six-pack. IIFYM is amazing, but it’s not magic. Some social media celebrities use some sort of performance enhancer.Whether it’s for muscle growth or fat loss, it’s no secret there are performance enhancers within the fitness community. What’s unfortunate, is that many who are new to the fitness scene are unaware of this and look to these individuals for inspiration, and strive to be just like them. That’s fine; until you begin to feel discouraged that your shoulders are nowhere near the size of your favorite fitness model, or that you can’t reach the level of leanness many do. Plus, like I said, many take a ‘bro’ approach. Demonizing IIFYM, while expecting people to forever abstain from treats or ‘fun foods’. Self-esteem and overall body image take a massive hit when you can’t live up to the standards of your favorite IG models. It goes without saying that some of these pages are downright discouraging and have a massive effect on body image. They work their anglesChoose your favorite fitness hashtag and check out the posing dawned in each photo. Notice something? Maybe it’s because we’ve become so accustomed to it, but standing with your back overly arched, your glutes popping outwards, and your chest out, drastically changes the way a body looks. Not to mention high waisted leggings, flexing, turning your legs inward/outward, pulling your shoulders back, etc. You get the point. A body overly posed compared to the same body standing in an anatomical position is going to show a massive difference. It’s all an illusion. Thus continually changing the ideal body image, and what’s perceived as ‘normal’. Work With What You’ve GotThere are thousands of women out there that would love to ‘fit into a size 2’. But, that’s very unrealistic for many people. Being a size 2 as a cardinal rule of success is just as annoying as saying 1,200 calories is the magic number for weight loss. Unless you want to start shaving your bones down, it’s just simply not plausible to shoot for an unrealistic goal such as fitting into a size 2 dress when you were born with curvy, wide hips.
Granted, it works for some women, but that’s SOME. Just like SOME people can lose weight without counting macros/following an IIFYM diet plan. Bodies come in all shapes and sizes. There is no one size fits all. Some men are born with a naturally wide back and small calves (oh, the horror). Some women are born with small, narrow shoulders and wide hips. You cannot change your body structure. What you can do is build on it, embrace it for what it is, and improve your own perception of body image. What you see in the mirror every day is your body at its best, but also at its worst. The same goes for these fitness icons. Although they give the illusion of perfection on social media, odds are they feel the exact way we all do at times; completely inadequate with a less than perfect view of their body image. Mental Health – It’s Just As Important As Physical HealthHave you seen those women at the gym in between their sets marching in place? I have. It’s obsessive and strange; trying to burn as many extra calories as possible. Being “healthy” is such a relative term. Some people try so hard to be healthy, they, in turn, become extremely unhealthy in their actions and obsessive mannerisms. Healthy is a term used for physical health, but just as important is mental health. This health and fitness trend is becoming a disorder in itself. What it is, is semantics. You can call it health and wellness all you want, but what it actually is, a disorder when taken to the extremes many take it to, and it drastically affects body image. IIFYM is mocked, and ‘clean eating’ is praised and almost creepily coveted. There’s even a new eating disorder called ‘orthorexia’ that’s popped up within the last several years. This is an obsession with eating only ‘pure, clean’ foods. That’s where we really have to look at the fine line between health and an unhealthy obsession. Body Image and ‘Clean Eating’Here’s a familiar scenario that’s seen quite often in the bodybuilding/fitness community: A woman discovers physique competitions and wants to prove to herself that she can put on a swimsuit, get onstage, and strut her stuff showing off her hard work to the world! But, where to begin? An online coach suggests she cut out gluten, dairy, sugar, and fruit. But, she can treat herself to one cheat meal a week. She’s heard of IIFYM, but hey, that’s only for the weak! The aspiring competitor restrains herself all week; avoiding plans with friends, bringing her Tupperware everywhere she goes, scouring food labels ensuring there’s no sugar or gluten contaminating her clean diet plan. But, once Saturday hits, it’s time to give into her cravings. She orders an appetizer, followed by an entrée, and of course, dessert. Fitting as many treats into her meal as possible. Before you know it, she’s consumed 3,350 calories for dinner (this total is taken from a popular chain restaurant). When it would be best to avoid such diet plan-wrecking behavior by hiring an experienced IIFYM coach to create a Macro Blueprint, that’s centered around balance. Fast forward post-show. The competitor has successfully made it to the stage! Now what? Post-show blues settle in, and there’s no goal on the horizon. Inevitably, abstaining from treats becomes difficult, and the competitor starts to give in. Bingeing on chips and pizza, and afterward, feeling horrible shame and guilt. Plus, after this intense dieting phase, these massive binges lead to unwanted weight gain, plus a diminished body image. This then sends the competitor into another diet phase through ‘clean eating’. Thus starts the yo-yo of dieting, binging and an unhealthy relationship with food. Yes, it happens. Often. By the end of it all, her body image is trashed, and much of this could’ve been avoided by implementing IIFYM. Body Image and IIFYMHere’s another scenario: A new competitor decides to hit the stage. They hire an IIFYM coach who follows flexible dieting principles and macro counting. They manage to fit a treat in here and there throughout the week, and maybe even a little more on a weekly refeed day. No restrictions, no bingeing. The competitor can go out with family and friends, ordering mindfully from the menu. Fast forward post-show. The competitor increases calories, while still enjoying the food she loves following an IIFYM diet plan. No need to binge, no need to feel shame. There’s no massive weight gain, and no pit of shame she needs to climb out of. Plus, due to moderate, reasonable weight gain, the competitor’s body image is still in a positive place and allows her to carry over into her growth season happily. Changing Your Body Image Won’t Bring You Happiness – Changing Your Mentality WillAs many set out on their fitness journey they believe “if only I reach this weight I’ll be happy!”. Unfortunately, that’s not true. There is no ‘happiness weight’, there is no musculature that will bring you complete joy, contentment, and an ideal body image, and there is no ‘diet’ or magical foods that will get you where you want to go (again, IIFYM for the win!). Ask anyone in the gym; you will never be as big as you want to be, or as lean as you want to be. Stop Chasing the Ideal Body ImageChasing that ideal physique is a forever quest, and the ideal is constantly changing. Below are a few tips for finding that balance and keeping a healthy body image/mentality as well as a healthy physique all while following IIFYM:
Reality vs. perception when it comes to body image is a tough topic. When we’re constantly being bombarded with these perfect images it evokes strong feelings of inadequacy in many people. Many use these social media pages as motivators, but end up feeling discouraged. Scroll with caution, and keep these things in mind next time you’re feeling less than perfect, and reach out to an IIFYM coach to find a goal that’s realistic for you. A great place to start is with their Macro Blueprint which is personalized to your goals. Originally posted 2019-01-30 18:15:22. via Tumblr Reality vs. Perception of Body Image: The Falsehood of the Ideal Physique Clean eating is dead and for good reason. On the far left side of the debate, you will find those that say that “clean food” is a myth, a term used by ignorant dieters that simply do not know enough about nutrition to form a cohesive opinion on the subject. It is not uncommon for these people to criticize “clean eaters” with a snide remark such as, “do you wash your food with Windex to make sure it is clean?”. Again, the far left of fat lossOn the far right side of the clean eating debate, you will find those that take the idea of clean food to the extreme. This is where things can break off into several tangent camps that have their own high and mighty definition of what clean food actually is. Examples might be vegetarians, vegans, paleo followers, organic only, raw only, local only, or any combination of these. I actually know a vegan that only eats raw, locally grown, organic food, and feels like her method is the only true way to eat clean; that anything else is just irresponsible. Most of us lie somewhere in the middle which is why I am writing the article. It is the goal of this author to put an end to the debate within the IIFYM and flexible dieting community as to what “clean food” actually is. I am not so grandiose as to believe that I alone can change an entire industry overnight, especially one that has so many saboteurs within its own ranks, and one which has been blindly lead by endless amounts of unqualified gurus selling snake oil and lucky charms. While changing the weight loss industry may have been my goal when I created the first-ever Macro Calculator, I soon realized that my time was better spent trying to help people reach their goals, which is why I am writing this article now. “Eating Clean”When it comes to the IIFYM and flexible dieting, we all have some idea as to what clean food is (even those trolls among us that only want to stir the pot) but many of us have a hard time explaining our viewpoints to those that disagree with us without a food fight breaking out. As the admin of this site I feel it is my responsibility to clean up the confusion, so from this point on, anytime I (me, Anthony Collova, the owner of IIFYM.com refers to “clean food” or “clean eating” this is my official and IIFYM.com’s official caveat and definition: After personally working with over 15k clients, I’d like to thinks that I have a decent understanding of nutrition. (Hence the success of my Macro Blueprint). The understanding I have reached over the years lead me to a simple way to explain my position on the subject of clean eating. For the purposes of IIFYM.com, the term “clean food” is only defined only as it pertains to the physique of the individual, within the realm of tacking macronutrients as a means to alter lean mass, fat mass and body composition.
The term “clean food” does not speak to the health of one’s organs, longevity or quality of life, nor does it have an interest in the importance or validity of claims related to the ingested state of the food, be it raw, cooked, pasteurized, chemically treated or genetically modified, nor is the location for which the food was grown, slaughtered, sold or ingested relevant. That’s it.Any single ingredient food item. The IIFYM definition of “clean eating” does not care if the food is organic, if it is raw or if it is micronutrient dense. It does not distinguish between sucrose or fructose, does not care about the GI Scale and is not concerned with whether the food is healthy or not. “But Anthony, what about Butter!? Is it a single ingredient food? Is butter clean?” You bet your macro tracking ass it is!! “So then I can add butter to my baked potato, right?” Nope. Not if you want to keep it clean! Add butter to that potato and it is no longer a single ingredient food. Get the picture? “But what if I want to eat butter on my potato, are you saying butter will make me fat?” Absolutely not! Butter doesn’t make you fat. Eating a caloric surplus makes you fat. If you want to add butter to your baked potato, be my guest. Just make sure that you track those calories (more specifically the macros) and don’t go over your numbers. “Wait, are you saying it is ok to eat clean food & track macros? I thought IIFYM was all about eating dirty food and Pop Tarts?”Isn’t that what IIFYM.com has been saying this whole time? Eat the foods you love, track your macros, and lose weight at a steady and predictable rate without sacrificing muscle? Regardless if you like pizza and wings, or egg whites and brown rice, as long as it fits your macros, you can eat it!! For me, this is ALWAYS what eating clean has meant; eating foods that are void of calorie dense sauces that are easy to track and high in micronutrients. Foods that are higher in quality and lower in fluff. Are there some foods that will straddle the line between clean and “dirty”? Sure. Rice cakes for example. Most people would agree that rice cakes are a pretty clean carbohydrate source however if you look at the ingredient in a rice cake there are several. Not just rice. Try not to get locked into a black and white, cut and dry mindset when it comes to tracking your macros, remain flexible, and remember, regardless of what side of the clean eating vs IIFYM flexible dieting debate you fall on, if you are not tracking your macros, you are only guessing. Still find yourself confused with IIFYM? Why not have one of our IIFYM coaches show you exactly how it is done?
Originally posted 2019-01-30 21:52:49. via Blogger Eating Clean vs Knowing WTF You Are Doing Clean eating is dead and for good reason. On the far left side of the debate, you will find those that say that “clean food” is a myth, a term used by ignorant dieters that simply do not know enough about nutrition to form a cohesive opinion on the subject. It is not uncommon for these people to criticize “clean eaters” with a snide remark such as, “do you wash your food with Windex to make sure it is clean?”. Again, the far left of fat lossOn the far right side of the clean eating debate, you will find those that take the idea of clean food to the extreme. This is where things can break off into several tangent camps that have their own high and mighty definition of what clean food actually is. Examples might be vegetarians, vegans, paleo followers, organic only, raw only, local only, or any combination of these. I actually know a vegan that only eats raw, locally grown, organic food, and feels like her method is the only true way to eat clean; that anything else is just irresponsible. Most of us lie somewhere in the middle which is why I am writing the article. It is the goal of this author to put an end to the debate within the IIFYM and flexible dieting community as to what “clean food” actually is. I am not so grandiose as to believe that I alone can change an entire industry overnight, especially one that has so many saboteurs within its own ranks, and one which has been blindly lead by endless amounts of unqualified gurus selling snake oil and lucky charms. While changing the weight loss industry may have been my goal when I created the first-ever Macro Calculator, I soon realized that my time was better spent trying to help people reach their goals, which is why I am writing this article now. “Eating Clean”When it comes to the IIFYM and flexible dieting, we all have some idea as to what clean food is (even those trolls among us that only want to stir the pot) but many of us have a hard time explaining our viewpoints to those that disagree with us without a food fight breaking out. As the admin of this site I feel it is my responsibility to clean up the confusion, so from this point on, anytime I (me, Anthony Collova, the owner of IIFYM.com refers to “clean food” or “clean eating” this is my official and IIFYM.com’s official caveat and definition: After personally working with over 15k clients, I’d like to thinks that I have a decent understanding of nutrition. (Hence the success of my Macro Blueprint). The understanding I have reached over the years lead me to a simple way to explain my position on the subject of clean eating. For the purposes of IIFYM.com, the term “clean food” is only defined only as it pertains to the physique of the individual, within the realm of tacking macronutrients as a means to alter lean mass, fat mass and body composition.
The term “clean food” does not speak to the health of one’s organs, longevity or quality of life, nor does it have an interest in the importance or validity of claims related to the ingested state of the food, be it raw, cooked, pasteurized, chemically treated or genetically modified, nor is the location for which the food was grown, slaughtered, sold or ingested relevant. That’s it.Any single ingredient food item. The IIFYM definition of “clean eating” does not care if the food is organic, if it is raw or if it is micronutrient dense. It does not distinguish between sucrose or fructose, does not care about the GI Scale and is not concerned with whether the food is healthy or not. “But Anthony, what about Butter!? Is it a single ingredient food? Is butter clean?” You bet your macro tracking ass it is!! “So then I can add butter to my baked potato, right?” Nope. Not if you want to keep it clean! Add butter to that potato and it is no longer a single ingredient food. Get the picture? “But what if I want to eat butter on my potato, are you saying butter will make me fat?” Absolutely not! Butter doesn’t make you fat. Eating a caloric surplus makes you fat. If you want to add butter to your baked potato, be my guest. Just make sure that you track those calories (more specifically the macros) and don’t go over your numbers. “Wait, are you saying it is ok to eat clean food & track macros? I thought IIFYM was all about eating dirty food and Pop Tarts?”Isn’t that what IIFYM.com has been saying this whole time? Eat the foods you love, track your macros, and lose weight at a steady and predictable rate without sacrificing muscle? Regardless if you like pizza and wings, or egg whites and brown rice, as long as it fits your macros, you can eat it!! For me, this is ALWAYS what eating clean has meant; eating foods that are void of calorie dense sauces that are easy to track and high in micronutrients. Foods that are higher in quality and lower in fluff. Are there some foods that will straddle the line between clean and “dirty”? Sure. Rice cakes for example. Most people would agree that rice cakes are a pretty clean carbohydrate source however if you look at the ingredient in a rice cake there are several. Not just rice. Try not to get locked into a black and white, cut and dry mindset when it comes to tracking your macros, remain flexible, and remember, regardless of what side of the clean eating vs IIFYM flexible dieting debate you fall on, if you are not tracking your macros, you are only guessing. Still find yourself confused with IIFYM? Why not have one of our IIFYM coaches show you exactly how it is done? Originally posted 2019-01-30 21:52:49. via Tumblr Eating Clean vs Knowing WTF You Are Doing So you’re rummaging your cabinets, flipping through recipe books, googling all the words and calling up your grandma wondering what you can do to get more vegan protein in your diet. We get it and we’re here to help. Protein is important for optimal health, it is vital for muscle growth, muscle strength, weight loss, and it is critical in many of your body’s biochemical functions. When people think protein they tend to think meat, but there’s a whole universe of other vegetarian and vegan protein sources out there that can be excellent to help keep you full, build muscle and help with weight loss. Whether you’re vegan, vegetarian, proud meat eater, or anywhere in the middle, these seven healthy and delicious vegan protein sources can help spice up your kitchen and keep your protein macros on point. Seitan / Wheat Meat (pictured above)Vegetarians and vegans cherish this plant-based meat substitute. Seitan comes from gluten, a protein found in abundance in wheat, rye, and others crops of that family. Cooked seitan is often referred to as “wheat meat” due to how striking the resemblance in texture and appearance is to animal meat. You can get up to 24.8 grams of vegan protein in every 100 grams of seitan, making it one of the richest sources of plant-based protein. It’s also rich in selenium as well as small amounts of phosphorus, calcium, and iron. Seitan can be bought at most health food stores or homemade using wheat gluten. If you’re looking for the look and feel of meat, seitan is for you. However, seitan is not suitable for people with gluten sensitivity or celiac disease. Macros per 100 grams: 24.8 g protein, 4.4 g carbs, 1.8 g fat QuinoaThis plant is gluten-free and is a complete vegan protein providing all nine essential amino acids, unlike some nut and bean protein sources. Quinoa is a pseudo-cereal of the amaranth family which flowers… unlike grasses that bear other cereal grains. A cooked cup of quinoa delivers 8.1 grams of protein. In addition to protein, it also provides complex carbs, fiber, magnesium, manganese, iron, and phosphorus. In fact, scientists are trying to grow quinoa in space because of the high amount of protein and other nutrients it delivers. Macros per cup: 8.1 g protein, 39.4 g carbs, 3.6 g fat SoySoy is protein made from the soybean that has been adapted into many common foods like soy milk and tofu. Soy milk is a popular substitute for cow’s milk and provides 7 grams of protein per cup. It can also deliver adequate amounts of vitamin D, vitamin B12, and calcium if you buy the fortified brand. Soy milk can also be used to cook and bake a wide range of recipes. Tofu is often used to provide texture and nutrients, and is best marinated, seasoned, or cooked into the flavor of the dish. Tofu can provide 10.1 grams of protein for every 100 grams and contains calcium, potassium, and iron. Keep an eye out for other soy protein sources at the grocery store. Other common uses of soy protein include: soy protein powder in smoothies, mixing soy nuts into a trail mix, and soy-based cheese alternatives. Macros per cup (243g) of soy milk: 7 g protein, 4 g carbs, 4 g fat Macros per 100 grams tofu: 10.1 g protein, 2.5 g carbs, 5.1 g fat Green PeasGreen peas deliver much more than just a vegan protein source. A cooked cup provides about eight grams of protein as well as vitamins A, C, K, folate, manganese, and thiamine… plus over 25 percent of the recommended daily fiber requirement. Green peas are also rich in copper, magnesium, phosphorus, and zinc. They are delicious added to salads, soups, stir fry, or as a simple side with a variety of meals. Macros per cup (150g): 7.9 g protein, 21 g carbs, .6 g fat LentilsLentils are also an excellent source of protein as a cooked cup provides 17.9 grams of protein and about 50 percent of your daily requirement of fiber. Lentils are packed with antioxidants and phytochemicals that enhance overall health and are also high in folate, iron, and manganese. They are often used in soups and stews, but consider adding them to a salad or puree into lentil hummus. If that still didn’t sell you, research suggests that lentils may help protect against some types of cancer and reduce the risk of diabetes and heart disease. Macros per cooked cup (75g): 17.9 g protein, 39.9 g carbs, .8 g fat BeansDid you know that each cup of kidney beans contains about 14 grams of protein? All varieties of beans are rich in protein, including white, black, kidney and pinto beans. They are also rich in complex carbs, fiber, folate, iron, potassium, manganese, and several health-benefitting plant compounds. Can you think of a savory meal that wouldn’t benefit from having beans? We love them in and on all sorts of tacos, stews, soups, salads, dips, and whatever else we’re making. Research has linked diets high in beans and other legumes with lower blood pressure, reduced belly fat, and decreased cholesterol and blood sugar levels. Macros per cup of kidney beans (177g): 14 g protein, 42 g carbs, 1 g fat Chickpeas (Garbanzo Beans)Also coming in at 14 grams of vegan protein per cup, chickpeas are deliciously found in a variety of foods including hummus, falafel, curries, and even popped like popcorn. This Mediterranean legume can come in a variety of colors allowing you to brighten up your meal’s color palette while offering calcium, magnesium, phosphorus, potassium, sodium, zinc, and iron. They’re also excellent at helping you feel full… the 22 grams of fiber per cup in chickpeas will keep you satisfied until your next mealtime comes around. Macros per cup (165g): 14 g protein, 40 g carbs, 2 g fat Having a hard time losing weight on a vegan or vegetarian diet? Calculate your macros.It can be hard to get enough protein (and not eat too many carbs!) when you are eating a plant based diet… especially if you don’t know your macro split. If you haven’t already, take a minute now to calculate your macros with our FREE Macro Calculator and find out how much protein you need in your diet! Originally posted 2019-02-14 23:22:28. via Blogger 7 Best Macro-Friendly Vegan Protein Sources So you’re rummaging your cabinets, flipping through recipe books, googling all the words and calling up your grandma wondering what you can do to get more vegan protein in your diet. We get it and we’re here to help. Protein is important for optimal health, it is vital for muscle growth, muscle strength, weight loss, and it is critical in many of your body’s biochemical functions. When people think protein they tend to think meat, but there’s a whole universe of other vegetarian and vegan protein sources out there that can be excellent to help keep you full, build muscle and help with weight loss. Whether you’re vegan, vegetarian, proud meat eater, or anywhere in the middle, these seven healthy and delicious vegan protein sources can help spice up your kitchen and keep your protein macros on point. Seitan / Wheat Meat (pictured above)Vegetarians and vegans cherish this plant-based meat substitute. Seitan comes from gluten, a protein found in abundance in wheat, rye, and others crops of that family. Cooked seitan is often referred to as “wheat meat” due to how striking the resemblance in texture and appearance is to animal meat. You can get up to 24.8 grams of vegan protein in every 100 grams of seitan, making it one of the richest sources of plant-based protein. It’s also rich in selenium as well as small amounts of phosphorus, calcium, and iron. Seitan can be bought at most health food stores or homemade using wheat gluten. If you’re looking for the look and feel of meat, seitan is for you. However, seitan is not suitable for people with gluten sensitivity or celiac disease. Macros per 100 grams: 24.8 g protein, 4.4 g carbs, 1.8 g fat QuinoaThis plant is gluten-free and is a complete vegan protein providing all nine essential amino acids, unlike some nut and bean protein sources. Quinoa is a pseudo-cereal of the amaranth family which flowers… unlike grasses that bear other cereal grains. A cooked cup of quinoa delivers 8.1 grams of protein. In addition to protein, it also provides complex carbs, fiber, magnesium, manganese, iron, and phosphorus. In fact, scientists are trying to grow quinoa in space because of the high amount of protein and other nutrients it delivers. Macros per cup: 8.1 g protein, 39.4 g carbs, 3.6 g fat SoySoy is protein made from the soybean that has been adapted into many common foods like soy milk and tofu. Soy milk is a popular substitute for cow’s milk and provides 7 grams of protein per cup. It can also deliver adequate amounts of vitamin D, vitamin B12, and calcium if you buy the fortified brand. Soy milk can also be used to cook and bake a wide range of recipes. Tofu is often used to provide texture and nutrients, and is best marinated, seasoned, or cooked into the flavor of the dish. Tofu can provide 10.1 grams of protein for every 100 grams and contains calcium, potassium, and iron. Keep an eye out for other soy protein sources at the grocery store. Other common uses of soy protein include: soy protein powder in smoothies, mixing soy nuts into a trail mix, and soy-based cheese alternatives. Macros per cup (243g) of soy milk: 7 g protein, 4 g carbs, 4 g fat Macros per 100 grams tofu: 10.1 g protein, 2.5 g carbs, 5.1 g fat Green PeasGreen peas deliver much more than just a vegan protein source. A cooked cup provides about eight grams of protein as well as vitamins A, C, K, folate, manganese, and thiamine… plus over 25 percent of the recommended daily fiber requirement. Green peas are also rich in copper, magnesium, phosphorus, and zinc. They are delicious added to salads, soups, stir fry, or as a simple side with a variety of meals. Macros per cup (150g): 7.9 g protein, 21 g carbs, .6 g fat LentilsLentils are also an excellent source of protein as a cooked cup provides 17.9 grams of protein and about 50 percent of your daily requirement of fiber. Lentils are packed with antioxidants and phytochemicals that enhance overall health and are also high in folate, iron, and manganese. They are often used in soups and stews, but consider adding them to a salad or puree into lentil hummus. If that still didn’t sell you, research suggests that lentils may help protect against some types of cancer and reduce the risk of diabetes and heart disease. Macros per cooked cup (75g): 17.9 g protein, 39.9 g carbs, .8 g fat BeansDid you know that each cup of kidney beans contains about 14 grams of protein? All varieties of beans are rich in protein, including white, black, kidney and pinto beans. They are also rich in complex carbs, fiber, folate, iron, potassium, manganese, and several health-benefitting plant compounds. Can you think of a savory meal that wouldn’t benefit from having beans? We love them in and on all sorts of tacos, stews, soups, salads, dips, and whatever else we’re making. Research has linked diets high in beans and other legumes with lower blood pressure, reduced belly fat, and decreased cholesterol and blood sugar levels. Macros per cup of kidney beans (177g): 14 g protein, 42 g carbs, 1 g fat Chickpeas (Garbanzo Beans)Also coming in at 14 grams of vegan protein per cup, chickpeas are deliciously found in a variety of foods including hummus, falafel, curries, and even popped like popcorn. This Mediterranean legume can come in a variety of colors allowing you to brighten up your meal’s color palette while offering calcium, magnesium, phosphorus, potassium, sodium, zinc, and iron. They’re also excellent at helping you feel full… the 22 grams of fiber per cup in chickpeas will keep you satisfied until your next mealtime comes around. Macros per cup (165g): 14 g protein, 40 g carbs, 2 g fat Having a hard time losing weight on a vegan or vegetarian diet? Calculate your macros.It can be hard to get enough protein (and not eat too many carbs!) when you are eating a plant based diet… especially if you don’t know your macro split. If you haven’t already, take a minute now to calculate your macros with our FREE Macro Calculator and find out how much protein you need in your diet! Originally posted 2019-02-14 23:22:28. via Tumblr 7 Best Macro-Friendly Vegan Protein Sources |
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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