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As I wrap up my last week of the February IIFYM experiment, I've made adjustments to my plans for March. I learned in February that you really can build muscle and lose body fat on IIFYM. I also learned that the calculator varies pretty widely depending on your inputs and those are not always easy to capture accurately. I started by saying I was 210 lbs. and 16 percent body fat. That gave me macros of 197 carbs, 220 protein and 70 fat, and 2306 calories per day. I followed that for 16 days and while I saw muscle gain, I felt too full and bloated all month. I just wasn't used to eating that much anymore. Further, my weight had gone up to the mid-to-high 2-teens. I adjusted the calculator on 2/17 by entering 215 lbs. and not entering my own body fat percentage (because I could not ABSOLUTELY nail down a number on my Tanita BIA scale). This resulted in crazy macros of 86 fat, 60 carbs, 269 protein, and 2090 calories per day. I have been giving it the old college try, but it's almost impossible to get the protein that high and the carbs that low. I've been simply doing the best I can to hit those, but staying within an average daily calorie limit of 2090. Doing that, I feel better, have continued to build muscle, and I've lost those five lbs. again. SO... here is the new plan for March. I am going to go with the original IIFYM macros for my weight and body fat (210 and 16 percent), BUT... I'm going to top out at the daily calorie goal that the Carson Chow BWSim calculator recommends for me to hit 199 by April 1. That number is 2000 calories per day. I'm targeting 2090 now, so this is just a minor adjustment. I will take the extra calories from my carb macro. So here are my macro targets for March 2014: 70 fat, 120 carbs, 220 protein. This equals 1990 calories per day. This will be easy to do and the macros will be much easier to hit. In fact, I'm pretty much hitting these macros now. To give myself a little head start, I am going to start with these new macros and calorie goal today.
View Diet Calendar, 25 February 2014:
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2008 kcal
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Fat: 67.20g | Prot: 227.03g | Carbs: 143.24g.
Breakfast: Syntrax Nectar Strawberry Kiwi Whey Protein Isolate, Jimmy Dean D-Lights Canadian Bacon Honey Wheat Muffin. Lunch: Syntrax Nectar Fuzzy Navel Whey Protein Isolate, Eating Right Apples & Raisins Steel Cut Oatmeal. Dinner: Shadybrook Farms Boneless Turkey Breast Chops, Oscar Mayer Deli Fresh Meats Shaved Honey Ham, Syntrax Nectar Vanilla Bean Torte Whey Protein Isolate, Syntrax Nectar Fuzzy Navel Whey Protein Isolate, Konsyl Psyllium Fiber, Archer Farms Smoky Barbeque Mixed Nuts, Kraft Light Asian Toasted Sesame Salad Dressing, Lettuce Salad with Assorted Vegetables. Snacks/Other: Market Pantry Lightly Salted Dry Roasted Peanuts, Market Pantry Lightly Salted Dry Roasted Peanuts, Schiff Probiotic Gummies, vitafusion Vitafusion vitamin d3, vitafusion 027917022703, Nature Made Adult Gummies Fish Oil, Vitafusion Calcium Gummy Vitamins, Vitafusion Power C Gummy Vitamins. more...
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2514 kcal
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Exercise:
Walking (moderate) - 5/kph - 41 minutes, Sleeping - 4 hours and 30 minutes, Resting - 18 hours and 49 minutes. more...
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 Comments
interesting review! good luck for March....Spring will be in the air!
25 Feb 14 by member: Jenfar
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It all sounds like a good idea in tweaking the iifym numbers that way. I've tweaked my own numbers kind of the same way - even though I rarely am able to get enough protein. Always a work in progress - looking forward to the new Geek project!
25 Feb 14 by member: Lynn1958
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I think your new goals sound very doable. It is very hard getting the protein that high and carbs real low ... unless you drink low to NO carb protein shakes and eat meat and eggs all day long. LOL! I exaggerate but I do understand what you mean. That gets boring.
25 Feb 14 by member: Mom2Boxers
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you could go with casein, egg white, or beef protein shakes, all are very lean and low carb (as long as you avoid the super sweet dessert flavors) but taking away both fat and carbs is going to have an affect youn your central nervous system and may cause some digestion issues... high amounts of protein are very tough for the body to pass without fat and carbs with it.
25 Feb 14 by member: chadlius88
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thats what I get for not reading all the way down...70 fat, 120 carbs, 220 protein actually wont be too bad.
25 Feb 14 by member: chadlius88
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Bill, Thanks for the update. I'm glad that you're nailing down your numbers. I think that you are definitely on the right track by following using MIT Chow for the total calories and allowing IIFYM to dictate the Macro breakout to make up those calories. I wonder often whether the reason that the recommended daily calories provided by virtually all of the on-line calculators seem to cause weight gain might be the fact that, we've been on long-term weight-loss plans and have dropped significant poundage. It may be that if we had been stable at our current weight and bf% the calculators would be more correct in setting daily calorie goals. I really don't know for sure, its just a thought that I've been kicking around. Great job. I hope that March continues to be successful.
25 Feb 14 by member: TXSnowman
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Hey, Bill. That's so interesting about the IIFYM stuff. I'm glad you're finally getting to a point where you feel you have a bit of a handle on it. I agree with Snowman, definitely the right track. Good luck on your next go of the thing. I'm hoping this thing really takes hold and is what you need. You're doing GREAT, sir!
25 Feb 14 by member: Rob.c.weiss
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