"With 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.
A weight loss program based on science, and intuition, rather than hyperbole and hope.
That is why I created the best macro calculator the fitness industry has to offer.
The TDEE formula has recently gained a lot of traction online, and within the weight-loss industry as the most scientific and accurate strategy to lose weight. Regarded by many as a more refined method than merely counting calories, it could be the solution you have been looking for to finally help you shed those excess pounds. So let’s examine in-depth exactly what the TDEE formula is, how to work it out, and ultimately, how to utilize your newfound knowledge to lose weight. Before we go any further, it is important to understand three straightforward and related concepts.
1) If you aim to lose weight, then you need to ensure that you are eating less energy, than you are burning over a sustained period of time.
2) If on the other hand, you are trying to gain weight, then you need to eat more energy than you burn over time.
3) Finally, if you want to maintain your current weight, then the amount of energy you consume, should match the amount of energy burned over time.
What Is The TDEE Formula?
TDEE or Total Daily Energy Expenditure is quite simply, the total amount of energy you expend over a 24 hour period. Most people have become accustomed to measuring this in calories, which is simply a measure of energy. One calorie is the amount of energy it takes to heat one kilogram of water one degree Celsius.
Part of the problem when trying to work out your TDEE is that naturally, it will vary day by day. Let’s assume that you have a sedate office job, Monday to Friday, and then go out on long mountain walks every weekend. Your TDEE on the weekend is going to be significantly higher than during the week. The good news is that in order to lose, gain, or maintain our weight, all we really need to know is our average TDEE.
Our bodies need to burn a certain amount of energy every day to function and stay alive. Breathing, pumping blood around our body, and even swallowing requires energy. So if you did nothing at all for 24 hours, your Basal Metabolic Rate would be the number of calories it took just to keep you alive.
Body Movement Costs Energy
Even the smallest amount of movement has a cost in energy terms. The process of walking to the kitchen to make a cup of coffee will still require your body to burn some calories. So if you decide to go out for a long walk or hike, or play a game of squash, then this will significantly increase your TDEE.
It Costs Your Body Energy To Digest and Absorb Food
Scientists refer to this as the Thermic Effect of Food or TEF. You might be shocked at how much energy it costs our bodies daily to break down and consume food. Research has identified that about 10 percent of total daily energy expenditure is used for these processes. And this can increase depending on the macronutrient composition of your diet.
At this point, you might be thinking that it is going to be virtually impossible to work out your TDEE, but the scientists have developed a very simple to follow formula.
BMR – The Foundation For Everything
Every aspect of the calculation revolves around knowing your Basal Metabolic Rate, so before you do anything, it is critical to work out your personal BMR properly. In our opinion, the Katch-McArdle variant is the most accurate formula. The formula is as follows
P=370+ (21.6 LBM)
LMB stands for lean body mass. This is a measurement of every component of your body, that is not fat. It includes muscles, bones, organs, and blood, amongst other things. That is why, in our opinion, the Katch-McArdle formula is better because it takes into account differences in body composition. Remember that muscle burns more energy than fat. Simply put, if two people weigh the same amount, but one of those people have a lot more muscle, then their Basal Metabolic Rate will be significantly higher.
Now that you know your BMR, the next step it working out how much additional energy you burn daily. The Katch-Mcardle equation includes multipliers, which you can easily apply to your BMR based on your general activity levels. The Katch-McArdle multipliers are as follows
1.2 = sedentary (little or no exercise)
1.375 = light activity (light exercise/sports 1 to 3 days per week)
1.55 = moderate activity (moderate exercise/sports 3 to 5 days per week)
1.725 = very active (hard exercise/sports 6 to 7 days per week)
1.9 = extra active (very hard exercise/sports 6 to 7 days per week and physical job)
In our opinion, the activity multipliers have a tendency to overestimate the actual amount of energy you are burning. This is not a medical statement, but rather an observation, based on the thousands of people we have worked with over the years.
Provided you factor this into the equation, you will still be able to navigate the challenges of weight loss successfully.
As you can see, your TDEE and your Basal Metabolic Rate are closely connected, and you need a comprehensive understanding of both, to work out your calorie intake. Although all of this may sound extremely confusing initially, there are many TDEE calculators available for free online, and so it is easy to set up and execute your strategy starting today. If you have any further questions, then please do not hesitate to get in touch.
Walk into a grocery store and look at any packaged food. Undoubtedly one of the first things you’ll see is the calories per serving listed somewhere on the front of the package. Open the menu at many restaurants and you’ll see a calorie count by the items in the “lighter side” section.
If calories are so beneficial to track, then you may be wondering why physique coaches like me, and resources like the IIFYM flexible dieting calculatorlist macro goals and not just total calories for an ideal flexible dieting approach?
If you’re already tracking calories, what’s the point of making dieting seemingly more complicated? Well, I’m glad you asked. It’s a great question and a topic that can help you maximize your flexible dieting results much more effectively over the long term, and this article will explain just why that is!
Macros Matter When Flexible Dieting
First and foremost, arguably the biggest benefit to flexible dieting with macros (protein, carbohydrate, and fat) rather than just total calories, is that each macronutrient provides unique benefits to humans.
Not to mention contains unique combinations of nearly countless micro nutrients including vitamins, minerals, antioxidants, phytonutrients and other health-promoting, energy supporting nutrients.
Although total energy balance is a great and major first step, by only tracking calories you may not be achieving adequate intake of these various nutrients. Hit your total calorie goal for the day and an overwhelming portion of your intake comes from carbs, and you’re likely missing out on health-promoting dietary fats.
Pay more attention to fat intake while enjoying carbs, but neglect sufficient protein intake and you’re surely limiting the muscle recovery and growth you can see from your weight training and general exercise routine.
Sure, the common statement of “total energy balance being most important” may hold some truth. However, if you truly want to get the most out of your efforts, flexible dieting with macronutrient goals rather than total calories will head and shoulders bring you more progress.
*As a brief side note, alcohol itself contains 7 calories per gram, making it an important consideration for total energy balance, especially in a dieting phase.
Thermic Effect of Food
Another reason why flexible dieting via tracking macros can provide more results is that not all macros are created equal when it comes to the energy they provide to us, as well as the energy it requires to metabolize them.
Thermic Effect of Food (TEF), the energy required to metabolism each macronutrient, differs quite substantially between the three macronutrients. In turn, this results in a different, net effect of each on overall body composition.
Degree of TEF
Protein > Carbs > Fat
After seeing this, you may be asking yourself why you should even bother with fat intake, and carbs might even be on the chopping block if you’re looking to drop body fat. The reason kicking carbs & fat out of the kitchen isn’t a good idea is because, again, each will have a unique and important contribution to overall health and performance.
TEF consideration isn’t to target what to cut out, but to simply keep in mind that the overall breakdown of your intake among the three major macros will certainly have an effect on your body composition as you begin a flexible dieting approach.
If we take the total calorie route, for instance, weeks may pass where fat intake is the major contribution to total calories. Along with limiting the benefits achieved through sufficient carb and protein intake, the ability to maximize body composition is limited since fat has the lowest TEF.
On the other hand, the fellow flexible dieting athlete that’s structuring their total calorie intake properly among the three macros will undoubtedly achieve a better overall body composition. This made possible by taking advantage of a consistent balance of TEF, not to mention the much more consistent training performance it will allow.
To achieve such consistency in your diet and fitness, have us build your flexible dieting program.
I’m Not a Bodybuilder, What About Just Calories and Protein?
Although I work with mostly competitive physique athletes, the serious, non-competitive athletes I work with aren’t cutting any corners when it comes to tracking intake just because they aren’t stepping on stage. Something I know the IIFYM coaches practice as well with their clients.
Whether a bodybuilder or someone just focused on looking better from day to day- tracking protein and total calories can be helpful, but it simply leaves too much on the table when it comes to maximizing flexible dieting results.
Each source of calories contains a unique contribution to the human body’s processes and overall health.
The previously mentioned considerations aside, one major reason I still have my non-competitive athletes track macros through flexible dieting is that it provides much more consistent energy from day to day. Not to mention, more predictable performance in the gym.
By taking that extra, and honestly relatively easy, the step of tracking carbs and fat along with protein, we create an environment where the most important variables are controlled each day. Allowing for non-competitors to still take advantage of maximized and predictable energy levels that they can use to enhance their daily activities and overall well-being.
I would also go as far as to say that flexible dieting through tracking all three macros, rather than protein & total calories is actually easier. Sure you have to track more each day. However, it’s much easier to structure beneficial, balanced meals when considering your “budget” for each macro, rather than hitting protein then simply throwing random foods together to meet remaining calories.
Know Your (Macro’s) Role
As I touched on earlier, it’s important to keep in mind that all calories aren’t equal. Each source of calories contains a unique contribution to the human body’s processes and overall health. To only track calories doesn’t lend credit where it’s due in terms of foods’ effect on our bodies.
If you’re flexible dieting in any capacity- it’s likely to be healthier and maximize the quality of life, perform better in a given sport, look better, or some combination. That being the case, sufficient intake and manipulation of all three macronutrients through flexible dieting will have a much-improved effect on all three areas than calories alone.
The exact amount of each that you consume can vary quite a lot from person-to-person. Even researchers in the field of nutrition science have differing opinions on what is most “optimal” for the average person.
Especially as various stages of muscle growth or fat loss phase, the ratios of all three can differ quite a bit from month to month. Regardless of the exact amounts though, it’s impossible to argue that every flexible dieting approach needs at least some of each macronutrient to be its healthiest.
Protein
We all know about protein. Flexible dieting or strict meal plans- a physique-focused individual doesn’t dare skip protein due to its role in muscle recovery and growth. Not only does protein help recover and build muscle, but it’s also known to be very satiating. This is one of many reasons a higher protein intake can be so beneficial for weight management. Since it can help reduce hunger and especially make dieting phases more manageable. (1)
In terms of health, sufficient protein intake can also make it easier to achieve sufficient intake of various micronutrients. Occasional red meat can provide a highly bioavailable form of iron, dairy products like yogurt containing beneficial probiotics, and multiple complete protein sources including poultry, eggs, and meat are high in vitamin b12 which has an important role in DNA production and red blood cell integrity.
Of course, those who avoid certain animal products due to moral obligations can find other sources for many of these. However, in general, consuming consistent protein in a variety of forms can help us better cover many health bases.
A leaner physique and bigger muscles/better shape sound fantastic, so it’s a no a brainer to at least make sure protein intake is sufficient. However, just as important as the blocks used to build the house are the fuel sources that make the building more efficient, and the supporting structures that comprise. That’s where carb and fat intake come into play in a thorough flexible dieting approach.
Carbohydrate
Protein and its importance are rarely argued (although the optimal amount is argued often). However, the importance of carbohydrate in the diet is up there with religion and politics when it comes to incessantly debated beliefs.
Now we have other articles like my Stop Villainizing Sugar for Wide Spread Weight Gain article to discuss what science says about carbohydrate intake, type, and timing to best promote body composition and performance improvements.
So I won’t belabor those points here too. However, we can all agree, at least to some extent, that some carbohydrate in our diet will be absolutely vital for proper health. Regardless of what side of the carb conversation you’re on.
Setting aside the obvious benefits of carbohydrate such as readily used energy sources and cognitive function (plus they taste amazing), non-starchy carbs alone make it clear that tracking carbohydrate intake can have benefit to our health.
Flexible Dieting Leads To More Micronutrients
You’ve heard it since you were a child. If you want to grow up to be big and strong, you need your fruits and vegetables. Once again, mama was right. One article can’t even begin to explain the nearly countless micronutrients that fruits and vegetables contain that is vital for long-term health down to even how good we feel on a day-to-day basis.
Tracking calories only doesn’t provide us with enough data to assess our progress and fine-tune adjustments to really maximize the benefits of our diet.
Flexible dieting with tracking macros rather than calories alone can make it very simple to keep tabs and stay accountable for the servings of fruits, vegetables and whole grains we consume each day for disease prevention, weight management and just feeling our best on a daily basis.
Dietary Fat
We can go ahead and place dietary fat right alongside carbs in that “hot debate” list. A topic for another day, whether you believe flexible dieting should be based on low or high fat composition- we can all agree dietary fats have some darn important roles.
Not only do most fat sources simply make meals taste better, but they’re chalked full of health benefits that often get overshadowed by their caloric density and lower TEF.
Sure, fat can be easier to over-consume and is important to keep in check. However fat’s also an incredible way to add health-promoting nutrients while flexible dieting. In particular through focusing on polyunsaturated fats (while also including some saturated and mono-unsaturated fats) in a diet.
We can improve everything from cognitive function (2), heart health (3) and even long-term body composition & muscle growth through our dietary fat intake (4, 5).
The Importance of All Three
Once again, through tracking specific macronutrients goals, you can make sure you’re getting enough fat to achieve optimal health and performance while keeping tabs on total intake in order to allow for protein and carbohydrate to still have their place in your diet.
The moral of the macros being, all three are important, and this article doesn’t even begin to fully explain just how much these three contribute with their various micronutrients and energy composition.
Flexible dieting, at its best, takes this into account by helping us make sure we’re taking advantage of all three. Tracking calories only doesn’t provide us with enough data to assess our progress and fine-tune adjustments to really maximize the benefits of our diet.
Calorie Needs are Individual
Flexible dieting through macro tracking is better than only tracking calories. Even better? Tracking calories tailored to your needs, not calories suggested to you by nutrition labels or the fad diets thrown out like candy at a parade by nearly every Insta-famous fitspo with a booty.
In reality, for flexible dieting to truly work, each person needs to understand and find his or her specific, current calorie intake.
Jumping to an arbitrary calorie intake can lead to sudden weight gain when far greater than your needs, or negative muscular and metabolic adaptions if fat is lower. Instead, it’s important to find your current average, and then adjust from week to week moving forward.
Working off a random calorie intake for changing body composition is aimless, our coaches can build a diet plan geared towards your needs.
Any client that we work with, we first suggest they use a smartphone application such as MyMacros+ or MyFitnessPal to easily track their food intake. Over the next 2-3 days, they can then track their normal, current diet in order to get an approximate idea of their current calorie intake and macro breakdown.
From there, we can then take the average, use that as our baseline, properly re-distribute macros, then begin adjusting intake each week moving forward to best meet their particular needs and goals.
This means that those 1,500 calorie and 2,000 calorie intake suggestions you see on nutrition labels and fad magazines are a small step above generic, cookie cutter meal plans. They may provide some initial change, but not long-term progression.
Each person just beginning to use flexible dieting will have very different baseline intakes. Not only that, but your needs will change as your dieting and growth phases progress. Why do they change? I’m glad you asked!
Metabolic Adaption
Coined under a few different phrases, but probably most clearly stated as metabolic adaption- our metabolisms adapt as we continue through a dieting phase. When dieting, we, of course, create a caloric deficit through reduced food intake and/or increased energy output through exercise.
Now our bodies are quite adaptive. Although a simplistic explanation, our bodies are designed to adapt and survive, not with the intent of being as ripped and jacked as possible. So when we begin dieting to drop body fat, our bodies are working to become as efficient as possible along the way. Muscle tissue and metabolic rate progressively become harder to maintain.
When calories, and thus body fat, decline- so too does the total amount of calories our bodies expend from day to day. Resting metabolic rate (RMR) declines as our bodies become more efficient at everyday processes. Casual activity throughout the day tends to decline, hunger hormones increase and other adaptions all occur and comprise a lower and lower energy output along the way. (6,7)
What this shows to the flexible dieting athlete is, the caloric deficit you create during the first few weeks of dieting won’t continue creating the same fat loss. Adjustments to macronutrient intake and energy output will be necessary to accommodate for these adaptions and continue with the consistent fat loss.
So for instance, if you started by consuming 2,500 calories (with an ideal macro distribution) then suddenly dropped to say, 1,500 calories, you may lose significant body fat, to begin with.
However, weight loss will stall once metabolic adaptions occur. Instead, by making gradual adjustments, we can better mitigate that adaption and keep fat loss to a more consistent, manageable, and greater long-term pace.
Growth Phase Adaptions
Similar but alternative adaptions occur as calories are raised during a growth phase. Our metabolisms need time to adapt to increased intakes and/or lower energy outputs. So suddenly spiking food intake will almost certainly lead to greater body fat storage.
On the contrary, incremental adjustments can allow time for positive metabolic adaptions, reduce unnecessary fat storage, and get the metabolism to a more productive spot to fuel training performance and allow more enjoyable food intakes.
Make The Tracked Calories Count
If you’ve already been flexible dieting through calorie tracking, you’re heading in a great direction. However, physique coaches such as myself and the IIFYM macro coaches don’t just want to see you heading in the right direction. We want to make sure your journey is as efficient and enjoyable as possible along the way.
Taking the extra step with your flexible dieting by tracking macro goals can make sure you’re getting the absolute most out of your efforts, and make all those calories you track truly count.
We all have abs, yet not everyone is able to achieve that sacred ripped 6-pack. While we could discuss how to achieve that defined midsection (which we do briefly below), this IIFYM article is going to focus more on the functioning of your abdominals, rather than the aesthetics.
This brings to question what the abdominals are intended to do, and that is stabilization. Without our core, our upper and lower body would be working against each other rather than on a uniformed front.
Our core is essentially what keeps up upright so that our upper body isn’t flopping forward or arching backward, causing serious injuries—especially to something like the spine. So, how do we keep our core strengthened to aid us in everyday tasks?
Well, this IIFYM article is going to showcase the best core exercises you should definitely add to your workout routine.
Can You See Me Now?
Clearly, abs are made in the kitchen with a solid diet plan. We have heard that time and time again in magazines and even in articles here on our IIFYM.com site—and it’s 100% the truth.
If your diet plan isn’t on point, the ability to see any type of definition around your midsection is slim to none, regardless of your activity level.
The best piece of advice I can give when tightening up your diet plan to help shed unwanted body fat and expose eye-catching abs is to pay attention to your macros and be accountable for everything you put in your mouth.
With IIFYM, you aren’t as worried about the commonly deemed “good” and “bad” foods, more than anything it comes down to if you’re hitting your numbers. If you aren’t sure where to start, IIFYM has some great programs available for you on the website to help get you moving in the right direction.
If you are more of the type to figure things out on your own, you are more than welcome to utilize our macro calculator.
This quick and easy IIFYM calculator will lay out how many calories you need per day to achieve your goal—whether it be weight loss, increase muscle mass, or performance driven. From there you can even get a breakdown of your macros if you wish.
Anatomy Lesson
Before breaking down the best core exercises, let’s first discuss the makeup of the core so we understand exactly what muscles we are working, where they are located, as well as their function.
As with any exercise, you want to go through the full range of motion using strict and proper form.
I’m a huge advocate for understanding the reasons why you are doing something as well as where the muscles are so you can truly envision squeezing and working the individual muscles versus going in blindly utilizing the best core exercises without at least a little knowledge on what you’re working.
Rectus Abdominis
Your rectus abdominis is just a fancy name for your abs. When in your head you visualize a 6-pack, that’s exactly what we are describing here.
The function of your rectus abdominis is to pull your upper torso towards your hips. To visualize this movement, think of an abdominal crunch (which just so happens to have not made the list of best core exercises). The rectus abdominis is located from your sternum and travels straight down to your pelvis bone.
Obliques
The oblique muscles are what give you the ability to twist and tilt. To visualize the purpose of these muscles, imagine holding your arms out in front of you while you are standing erect. Without moving your lower body, you twist your upper body to the left or right side without needing to move your feet.
This side to side motion (twisting) is due to the strength of the oblique muscles. The five best core exercises mentioned later in this IIFYM.com article will certainly help you strengthen this muscle group.
Oblique is a generalized term considering there are three different types of oblique muscles that help make up your core. You have the external obliques, internal obliques, and transverse obliques.
To visualize the different oblique muscles, imagine your external obliques running from the middle of your pelvis (below your belly button), and running diagonally to your sides. The internal obliques do the opposite where they are found from the outer edges of the pelvis and run diagonally towards the centerline of your body.
Last, but not least, the transverse obliques run left to right through your core. So, as you can see, you can think of your obliques like a mesh that travels in all directions to help keep your upper body stable.
Serratus
The serratus is a muscle group that is found from your lats and travels to between your front abs. If you can envision a bodybuilder, think of where they pose with their arms above their head.
When looking at them from the front, the serratus are the long strands of muscle that you see traveling from their lats diagonally towards their midsection—sometimes almost looking like feathers. The function of the serratus is to pull the scapula forward and rotate slightly.
Envision the movement like throwing a baseball or pushing someone where it’s pulling your shoulder blade forward.
Intercostals
While not really talked about when you think about the core, these smaller muscles are found between the sides of the rib cage and aid in elevating and depressing the ribs.
The intercostals are activated when you engage your rectus abdominis and move/twist from side to side such as when doing a bicycle ab exercise on the floor where your legs move as if they are pedaling a bicycle and your elbows move across your body to touch the opposite side’s knee.
If you want to see these muscles and get as lean as possible, IIFYM has everything from a 90-day weight loss challenge, coaching, Macro Blueprints and even recipes that you can utilize. If you haven’t checked out the IIFYM.com programs, I highly recommend you take a few minutes to see how they can take your health and fitness to the next level.
The Best Core Exercises
As with any exercise, you want to go through the full range of motion using strict and proper form. The articles found here on IIFYM.com are to help keep you safe and working towards your goals. When form is compromised, injuries can occur which is counterproductive to what you are trying to achieve. By finding out what the best core exercises are, you can protect yourself from injuries.
While we could sit here and discuss our favorite exercises that we THINK are putting us in a position for success, I’ve found a study conducted by San Diego State University that looked at a long list of exercises and have found the below to be the best core exercises, and ones that we should all include in our abdominal routines to build a stronger core.
The American Council on Exercise (ACE) is standing behind the five best core exercises found in the SDSU study…
All of the best core exercises mentioned below should be completed in the 8-15 rep range and can have a total of 3 sets.
*It should be noted that we at IIFYM.com, as well as the author, would advise you to consult with your doctor before engaging in any new diet plan or exercise program, including the ones found here on IIFYM.com
Top 5 Most Effective Core Exercises:
Bicycle Crunch
Captain’s Chair
Stability Ball Crunch
Vertical Leg Crunch
Reverse Crunch
The American Council on Exercise (ACE) is standing behind the five best core exercises found in the SDSU study and trying to get these exercises out in front of the public to utilize so they aren’t spinning their wheels on exercises that aren’t as effective.
ACE even documented how to perform each of the best core exercises above, which we are sharing with you below.
Bicycle Crunch
Lie flat on the floor with your lower back pressed to the ground. Put your hands beside your head. Bring knees up to about 45-degree angle and slowly go through a bicycle pedal motion.
Touch your left elbow to your right knee, then your right elbow to your left knee. Keep even, relaxed breathing throughout.
Captain’s Chair
Stabilize your upper body by gripping the hand holds and lightly pressing your lower back against the back pad. The starting position begins with you holding your body up with legs dangling below. Now slowly lift your knees in toward your chest. The motion should be controlled and deliberate as you bring the knees up and return them back to the starting position.
Stability Ball Crunch
Sit on the ball with your feet flat on the floor. Let the ball roll back slowly. Now lie back on the ball until your thighs and torso are parallel with the floor. Cross your arms over your chest and slightly tuck your chin in toward your chest. Contract your abdominals raising your torso to no more than 45 degrees.
For better balance, spread your feet wider apart. To challenge the obliques, make the exercise less stable by moving your feet closer together. Exhale as you contract; inhale as you return to the starting position.
Vertical Leg Crunch
Lie flat on the floor with your lower back pressed to the ground. Put your hands behind your head for support. Extend your legs straight up in the air, crossed at the ankles with a slight bend in the knee. Contract your abdominal muscles by lifting your torso toward your knees.
Make sure to keep your chin off your chest with each contraction. Exhale as you contract upward; inhale as you return to the starting position.
Reverse Crunch
Lie flat on the floor with your lower back pressed to the ground. Put your hands beside your head or extend them out flat to your sides—whatever feels most comfortable. Crossing your feet at the ankles, lift your feet off the ground to the point where your knees create a 90-degree angle.
Once in this position, press your lower back on the floor as you contract your abdominal muscles. Your hips will slightly rotate and your legs will reach toward the ceiling with each contraction. Exhale as you contract; inhale as you return to the starting position.
Now that you know what it takes to work your abdominals effectively through the best core exercises, let one of our IIFYM coaches build your Macro Blueprint to help speed up the process and allow you to reach your end goal quicker.
This question is paramount to being successful while flexible dieting.We had a great piece created for this reason, here are the steps to go through and questions you should be asking: Here’s how to break out of a fat loss plateau
There are about 7 different actionable steps to take after a fat loss plateau. The above-linked article outlines each one and clearly defines how it will help you moving forward.
Should I Consider Taking a Diet Break?
It depends on the longevity of your current diet. If you’ve been counting macros in a calorie deficit for multiple months then you may need to push pause.
Here’s the best way to go about it and whether you fall under the umbrella: Ready For a Diet Break?
This is a great tool for jump-starting the process again after a fat loss plateau. Plus, you get to add in a lot more macros back into your diet plan.
Additionally, if you are struggling to dial in your diet plan approach, one of our coaches can build your Macro Blueprint.
How Much of A Factor Is My Weight Training In Plateauing?
Those new to counting macros for fat loss and are simultaneously beginners to weight training are going to experience what is known as “newbie gains”. This will be a factor and may cause an increase in your scale weight.
This is a fortuitous time for this individual, due to a body recomposition occurring in one fell swoop rather than multiple stages. You are not experiencing a fat loss plateau perse.
Yet, as you become more advanced your muscle stimuli adapt to your training regimen. This is where ‘progressive overload’ weight training and being in a calorie surplus is needed for hypertrophy (gaining muscle) moving forward.
Furthermore, we go into greater detail on these subjects here (the likelihood of losing fat and gaining muscle simultaneously) and here (embrace the muscle as a beginner).
The mere thought of going on a diet plan is enough to make someone reach for the cookies and hold on for dear life. Fat loss OR ice cream? How about both! When most people think of a diet they think of bland food (thankfully, not you because IIFYM and flexible dieting for the win!), endless hours of cardio, and going to bed every night curled in the fetal position holding their poor, rumbling stomach as they cry themselves to sleep.
Thankfully though, since you’re on the IIFYM website, you know that isn’t the case! Many individuals aren’t even sure where to start with their diet, and, unfortunately, set themselves up for failure from the get-go.
Check out theIIFYM macro calculator or one of our coaches to get the best advantage possible. Plus, the news gets even better! You don’t need to diet yourself into the ground in order to see fat loss. Plus, implementing flexible dieting means you get to bring the shreds, and hold onto the food you love. Don’t believe me? Continue reading…Cue mind being blown.
Diet Break
It’s exactly what it sounds like. Taking a break from your diet. Pausing your calorie deficit AND allowing it to aid in fat loss. But don’t worry, you and your diet plan will be reunited soon enough. (And you’ll be on much better terms).
Plus, pairing a diet break with IIFYM, you’ll be in macro heaven. In the most basic terms, a diet break is a brief interlude from your calorie deficit, as well as a reduction in cardio. This can be executed in two different ways.
The Full Diet Break
This method is best suited for individuals who aren’t in contest preparation and not restricted by time constraints. A full diet break consists of 10-14 days of tracking a little more loosely. What’s important is to continue eating at your normal times, and strength train as usual.
Along with these changes, your amount of cardio will be reduced by 50%. That’s right…more food AND less cardio. Feeling uneasy? Talk to one of our coaches to see if this approach is best for you. This diet break strategy is one we use with our clients that have been dieting for 16-20 weeks, feeling lethargic and have stalled with weight loss 3 or 4 times already.
Our coaches have the experiences to provide you with your proper diet break macros in yourMacro Blueprint.
The Partial Diet Break
This method is best for competitors, or those coming off of an extreme deficit. Unfortunately, many competitors don’t give themselves enough time to be able to implement a diet break; which could be notably beneficial for fat loss.
Plus, using IIFYM and flexible dieting along with a diet break makes the process much easier, and generally, keeps the dieter sane; because let’s be honest. We can’t abstain from the sweet stuff forever.
In an attempt to maintain homeostasis our body adjusts as it sees fit; generally by stalling weight loss.
The difference between the full diet break and the partial diet break is during the partial, you can either add roughly 500 calories or increase calories by 20% to perceived maintenance regardless of your weight loss goals.
Rather than loosely counting, you continue tracking as usual. But, with a substantial increase in calories. Again, talking to one of our coaches to see what approach is best for you is a great place to start.
Mental Benefits of a Diet Break
While dieting, it’s inevitable that our stress levels increase. Weighing in weekly; your calories and sanity hanging in the balance. If you’ve dieted before, you’ve been there. Your weekly check-in determines if you get to hold onto those precious carbs.
Or, if you’ll be kissing that nightly bagel goodbye and saying hello to an extra 20 minutes with your mistress; elliptical trainer.
Knowing that another calorie cut is imminent is enough to send your stress levels through the roof. But hey, at least you kissed that bro diet plan goodbye and welcomed flexible dieting into the family. Happy thoughts, right?
Observing Fat Loss in the Long Term
Another interesting point to note, which will sound obvious, is that fat loss is not instantaneous. It takes time; and a lot of it. So, the thought of this is usually off-putting to most. Sacrificing sitting down and mowing down an entire box of Oreos (highly doubt THIS fits your macros) is something not everyone wants to give up.
Especially if your goal is a significant amount of fat loss. An extended, several months, or even up to a yearlong diet plan sounds atrocious. Thankfully, if you follow IIFYM, it isn’t AS painful, but dieting regardless of circumstances can be a long tumultuous road.
Also, IIFYM, paired with a diet break, and an end in sight, make your weight loss journey feel more doable. Take, for instance, a weekly refeed, this is enough to get a competitor through the week.
The knowledge that within several days they get a break from the monotonous routine of salads and veggies for every meal. (Hello, poverty macros and flashbacks of life before IIFYM!) There are rough guidelines for such breaks. The leaner you are, the more often you’ll need a diet break. This below chart is outlined for men, and as a general rule, women should add 7% to body fat.
The frequency of Diet Breaks
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As you can see from the chart above, this gives the dieter a substantial recess physically and mentally, along with aiding in the overall fat loss. Having an end in sight and a solid time frame makes the thought of dieting much more palatable.
Physiological Benefits of a Diet Break – More Fat Loss!
The physiological benefits come down to hormones. While dieting, certain hormones levels go up, while others go down. In an attempt to maintain homeostasis our body adjusts as it sees fit; generally by stalling fat loss.
Your body is not concerned with getting your body lean enough to strut your stuff in a swimsuit.
Along with weight loss, another benefit that should be noted is the likely increase in performance due to the calorie elevation.
Your body is concerned with keeping you alive and healthy. In an attempt to preserve precious fat stores, your body lowers testosterone, thyroid, and leptin.
While increasing cortisol and ghrelin. This means low energy, extreme hunger, lack of sleep and irrational irritability (how DARE your roommate drink your last diet coke!).
The “Whoosh” Effect
Especially through a long dieting phase, hormones can shift so much that fat loss stalls altogether, sleep quality further decreases, and workouts suffer. Plus, once your calories reach an all-time low, IIFYM isn’t as fun as it once was. You begin yearning for those Cheerios.
This is where a diet break can be hugely beneficial. If you’ve dieted before, you’ve probably experienced this phenomenon; a giant family dinner, relaxing, kicking back and enjoying yourself with zero stress after a long week of low calorie.
If you believe that you need a diet break, then let one of our coaches provide your diet break macros in your Macro Blueprint!
The next morning you wake up and wah-la! You feel lean AND the scale is down several pounds. How could this be? Well, unfortunately, this is not an overnight weight loss (as badly as we wish it were). In the bodybuilding world, this is referred to as the “whoosh” effect.
The increase in calories temporarily lowers cortisol levels, thus releasing the excess water being stored in our bodies. Plus, the extra glycogen filling your muscles, forces water out. Now, as I said, this is generally just water. But, the lowering of cortisol has massive effects longer term.
Balancing Those Precious Hormones
When calories are increased back to maintenance and cardio is dialed back, it gives the hormones a chance to get to a more normalized level. This means more fat loss and more of those much missed and well-deserved goodies IIFYM has allowed you to have in your diet.
Can you say win-win? Through strict dieting phases, metabolic rate slows. Your metabolism is not a singular entity. It is comprised of dozens and dozens of hormones throughout the body.
It’s important to maintain the diet break for the suggested time (10-14 days) because, after about 7 days, hormones begin to regain balance, and the following 3-7 days ensures they reach maximum potential.
In simple terms, regaining this balance gives your body the break it needs to start letting go of unwanted weight. It is important to note that an increase in carbohydrates is important because of the thyroid, as well as leptin, are particularly sensitive to them. So an increase (100-150g/daily minimum), would be sufficient to elevate thyroid and leptin enough to a higher functioning level.
Start Loving Your Happy Place Again
Along with fat loss, another benefit that should be noted is the likely increase in performance due to the calorie elevation. We’ve all been there. Your one-time happy place has become a chore. You have zero energy, and the lower the calories, the less energy you must execute a killer workout.
So, a slight pause could be what you need to get your groove back in the gym and potentially gain back that lost strength. Those extra carbs are enough to make you feel like you could crush your last PR. (Use that carb high with caution.)
Summary
There are substantial benefits, both physically and mentally, to implementing a diet break; even more so when paired with IIFYM. So, you can either follow a diet plan that drives your metabolism into the ground (which many do) or give yourself a break and ultimately increase the likelihood of more weight loss and overall success in the long run.
Many have asked the question, “is creatine for women?” The answer is an emphatical, YES! For years women have pushed it to the side and considered it only being for men. Yet, creatine for women can be notably beneficial. Follow along with this IIFYM insider scoop to find out why you should add it to your supplement regimen.
(Although supplementation is beneficial, your diet needs to first be geared towards sustainability. The IIFYM macro calculator is a great starting point!)
*please note that IIFYM and the author do not recommend taking any supplements without first consulting with your doctor to ensure there are no interactions with any health conditions you may have or with any medications that you may be taking*
What Is It?
Creatine is an amino acid that is produced mainly by the liver. While it only produces 1-2 grams per day, the body has the ability to store more but more times than not if you exercise, it’s utilizing the creatine stored and needs to be replenished daily. Creatine is stored in our skeletal muscles and helps enhance our performance.
What You’re Missing
There are many products on the market these days that are complete junk. That being said, creatine is one of the most studied supplements available today. You can call it the holy grail of supplements. What’s the good news about creatine for women?
IT WORKS! Creatine for women is incredibly beneficial in helping them reach their health and fitness goals. But you don’t have to take IIFYM word for it—try it for yourself!
While creatine can be found in some products we eat (such as fish and meat), in order to get a proper dosage, you would end up needing to eat a large amount of fish or meat and quite frankly, most people wouldn’t be able to complete such a task. Creatine for women will allow you to do more work in the gym.
You’ll be able to push harder, squeeze out a couple more reps, and see your endurance improve.
It should be noted, that in some cases, creatine can make you retain a little bit of water, but in all honesty that’s nothing to worry about—in fact it can enhance the look of your muscles artificially. Many think, “creatine for women? I thought that was only for guys.” Nope. In fact, supplementing with creatine for women can have major benefits.
IIFYM doesn’t push supplements in their programs, but it’s hard to not want to supplement with a product that has so much research and benefits behind it. Regardless, if you wanted to use one of the IIFYM programs found on the IIFYM website, you could always add creatine into the mix.
The Benefits Of Creatine For Women
It’s important to note that despite what you hear, supplementing with creatine for women will not make a female look like a man. Women simply do not have enough natural testosterone in their body and for that reason, you have no cause to worry.
Reduce muscle soreness – no one enjoys the next 1-2 days after a grueling workout. Because creatine for women is used in the body the same way as in men, the ladies will enjoy the benefits of reduced muscle soreness as well.
Improve recovery – when supplementing with creatine, the amino acid replenishes what is lost in the skeletal muscle and is then stored for your next bout of intense exercise (whether cardio or weight training). Having an improvement in recovery means you can train more often and complete more reps/sets during your workout.
More energy during workouts – this is one of the most amazing benefits of creatine for women. Many women enjoy HIIT style workouts (as do we at IIFYM) to keep the heart rate elevated to burn more calories per workout. By throwing in creatine for women, they reap the benefits of producing more energy and having a reduction in fatigue during each workout which will keep you lasting longer than if you weren’t supplementing with creatine at all.
And The Ultimate Benefit
Improve athletic performance – another benefit of creatine for women would be an improvement in their athletic performance. This can be extremely beneficial for athletes (we will touch on this more towards the end of this article).
While IIFYM does not recommend supplements for those under the age of 18, IIFYM does work with athletes who have added creatine to their regimen with great results.
Something noteworthy I want to add is that due to creatine giving you the ability to push harder in the gym, lift more weight, and have more energy during your workout allowing you to train longer, you may put on more lean muscle mass than without the use of creatine. Oh no! But, IIFYM, I don’t want to get bulky! You won’t. Stop worrying.
The advantage of having more lean muscle mass is that you will naturally burn more calories at rest which could equate to you staying leaner without truly having to put in more work to keep the pounds off. The more muscle you have, the more calories you’ll burn! See, it’s all good
What Is The Best Creatine for women?
I will probably get some haters for my answer but it’s simple—creatine monohydrate. This is a great form of creatine for women. It’s inexpensive, it’s the most researched, and if you purchase an unflavored version you can add it to just about anything. Most people will use this form simply based on the price, but in the long run, they are still probably better off using monohydrate when compared to other varieties.
The monohydrate version is greatly bioavailable and should definitely be the first type of creatine you try.
Some individuals have found that creatine monohydrate doesn’t agree with their stomach. If you find that to be the case, there are several other options available such as creatine citrate, creatine pyruvate, creatine HCl, and creatine ethyl ester (CEE) that might work better if you’re having gastrointestinal issues.
Other individuals are unfortunately non-responders—meaning creatine monohydrate does nothing for them. If that’s the case, I would recommend trying one of the other forms mentioned and seeing if you get better results.
But IIFYM is sticking to our guns that the best type of creatine for women is good old, tried and true, extremely beneficial, creatine monohydrate.
How Much Should You Take?
When figuring out what the best dosage of creatine for women is, try not to overcomplicate things. 5 grams of creatine per day is the sweet spot. Some women have gotten away with dropping that down to 3 grams per day and still seeing good results from the supplement. If you want, start with 3 grams and see if you get anything from it. Worst case scenario you end up needing to bump it up to 5 grams.
Find out the best dieting approach while using creatine, have one of our coaches build your Macro Blueprint.
It should be noted that the myth that you need to cycle and/or load creatine has been debunked if you read that years ago. It’s a personal preference if you choose to do one, both, or none. You will see faster results, however, if you do a loading phase initially to saturate your muscles.
In order to do a loading phase of creatine for women, take a dose of 20 grams per day (you can split it up into 4 doses if you wish) for one week. After a week of loading, you can drop the dose down to the maintenance of 5 grams per day. If you decide not to do the loading phase it will take around one month until your muscles are fully saturated.
When Should You Take It?
There are so many different articles out there saying when the optimal time to take creatine is, but to be honest, here at IIFYM we agree that it can be taken anytime.
You can take it pre-workout, intra-workout, post-workout—it’s up to you so long as you’re supplementing with it.
Some people put it in their pre-workout and drink it 30-minutes before a workout. Some individuals will mix it with their flavored BCAAs and sip it throughout their workout. While others will add it to their post-workout protein shake. Some even do a combination of all of the above.
What Collegiate Athletes Need To Know
Something that athletes who compete in the college ranks need to know is that creatine is considered an impermissible product under the NCAA regulations. What this means is that the school cannot purchase or provide creatine to you. However, this does not mean you can’t go purchase creatine on your own.
Using creatine will not make you test positive on drug tests so there is no need to worry if you are asked to give a random test. Creatine for women in athletics can be highly beneficial to your overall performance, while still following the rules and regulations set by NCAA officials.
To optimize your performance while doing a body recomposition, have one of our coaches build your Macro Blueprint
Hopefully, this article shed some light on exactly how creatine for women is beneficial. At IIFYM, we strive to bring you the highest quality content available. If you live the IIFYM lifestyle or are just getting started with your own IIFYM program, feel free to use our website to aid in helping you reach your goals.
Please tell me you’ve heard this saying before. If not, let me try another one such as “quit complaining and just make a decision already?”
If you haven’t heard this then you’ve been living under a rock. All kidding aside, this whole debate about which is healthier for you organic or conventional (regular) foods, has gotten out of hand. So that’s why I’m saying put on your grown up pants, quit complaining and just make a decision as to which one you prefer, because realistically, we all have our own opinions. In this article I’ll discuss some hot new research that regarding organic foods, USDA legal standards on organic foods, why organic isn’t that sexy, some potential sexiness to organic foods and my thoughts on all of this.
If you’ve read some of my articles, you know I’m very straightforward so time to put on our grown up pants, make a decision and move forward in your health and fitness lifestyle.
1. Hot and Sexy New Research
Organic vs. conventional foods has been a hot topic of discussion lately in the health realm, almost as hot as Keeping up with the Kardashians. New research by Stanford University scientists have weighed in on the maybe not so sexy side of the debate after an extensive examination of four decades of research comparing organic and conventional foods. They concluded that fruits and vegetables labeled organic were, on average, no more nutritious than their conventional counterparts, which tend to be a lot less expensive. Nor were they any less likely to be contaminated by dangerous bacteria. The researchers also found no obvious health advantages to organic meats. Uh oh! Looks like organic fruits, veggies, and meats aren’t going to get the bros extra muscle mass or any leaner.
The researchers found that conventional fruits and vegetables have more pesticide residue, but the levels were almost always under the allowed safety limits. The Environmental Protection Agency sets the limits at levels that it says do not harm humans. In the study, researchers combined data from 237 studies, examining a wide variety of fruits, vegetables and meats. For four years, they performed statistical analyses looking for signs of health benefits from adding organic foods to the diet.
2. USDA Legal Standards for Organic Foods
Let’s start off with the USDA Legal Standard for Organic Certification. The Requirements generally involve a set of production standards for growing, storage, processing, packaging and shipping that include:
– No human sewage sludge fertilizer used in cultivation of plants or feed of animals – Avoidance of synthetic chemical inputs not on the National List of Allowed and Prohibited Substances (i.e., fertilizer, pesticides, antibiotics, food additives, etc), genetically modified organisms, irradiation, and the use of biosolids – Use of farmland that has been free from prohibited synthetic chemicals for a number of years (usually three or more). – Keeping detailed written production and sales records – Maintaining strict physical separation of organic products from non-certified products – Undergoing periodic on-site inspections
Now let’s look at the USDA legal standard for Organic Food. The following are the requirements:
– Organic foods are foods that are produced using methods that don’t involve modern synthetic inputs such as pesticides and chemical fertilizers. Organic foods also don’t contain genetically modified organisms, and aren’t processed using irradiation, industrial solvents, or chemical food additives. – If livestock are involved, the livestock must be reared with regular access to pasture and without the routine of antibiotics or growth hormones In the United States, a food can be labeled organic if it contains a minimum of 95% organic ingredients
Now after looking at the USDA legal standards for organic foods, I’m not going to get into detail about all this, instead I’m going to ask you to put on your grown up pants, take whatever you want from these requirements, interpret it the way you want, make a decision, and apply it to your decision after you read the entire article.
3. Why organic isn’t that sexy
Basically the biggest argument about organic vs. conventional food has been that organic is healthier, more nutrient dense, and therefore can do wonders for your health and possibly grow bigger muscles. But, there has always been skepticism because there has never really been any data proving this information and organic is more expensive. Who knows what’s true without data to back up the claims. This could easily be a marketing gimmick so people can just spend more money. But to be 100% clear, there’s no data on the influence of organic foods on exercise performance, no data on the influence of organic foods on inducing muscle mass, nor is there any data on the influence of organic foods on the health status of athletes.
A 2009 study by Dangour et al. showed there’s no evidence of a difference in nutrient quality between organically and conventionally grown food products. The small differences in nutrient content detected are biologically plausible and most relate to differences in production methods.
“A 2012 study by Dangour et al. proved that evidence is lacking for nutrition-related health effects that result from the consumption of organically produced foods.”
In 2005, Deakin University, Australia, mailed a random questionnaire to 500 adults (58% responded). The majority of the participants believed that organic was healthier, tastier, and better for the environment than conventional food. So it seems that with this lack of data, consumers still believe that organic is better. What it really comes down to is their personal values.
4. Some potential sexiness to organic foods
Okay, time to back off the organic bashing and focus on some interesting points when it comes to the benefits of buying organic. The Stanford University researchers noted a couple of studies that showed that children who ate organic produce had fewer pesticide traces in their urine. They also found that organic meat contained considerably lower levels of antibiotic-resistant bacteria than conventionally raised animals did, but bacteria, antibiotic-resistant or otherwise, would be killed during cooking.
There are some other findings that are showing that consumers buy organic because of the motivation to reduce exposure to pesticides, especially for pregnant women and their young children. Three studies published last year, by scientists at Columbia University, the University of California, Berkeley, and Mount Sinai Hospital in Manhattan identified pregnant women exposed to higher amounts of pesticides known as organophosphates. The researches followed these women’s children for years. In elementary school, those children had, on average, I.Q.’s several points lower than those of their peers.
To add to this research by Crinnion Wj showed that organic foods have lower levels of insecticides and there’s clear evidence that indicates reduced pesticide exposure levels in consumers of organic foods.
5. Wrapping this up
Not everyone can access or afford buying organic or from local farmers, so be realistic and eat what you can afford and have access to. The bottom line to this organic vs. conventional foods drama is pretty ridiculous in my view. There’s no data on the influence of organic foods on exercise performance, no data on the influence of organic foods on inducing muscle mass, nor is there any data on the influence of organic foods on the health status of athletes, so I’m not spending my money on organic. Maybe some of the bro’s will because they think it will get them more shredded or gain more muscle mass because of all the marketing claims. And as far as the pesticides, it’s really not that big of a deal in my opinion because the data isn’t strong, but it’s your decision. What all of this really boils down to is everyone’s personal values and opinions. Make the decision that’s right for you.
Chris Martinez is a training and nutrition consultant. He owns Dynamic Duo Training, with his twin brother Eric. He’s also a fitness and nutrition writer, fitness model, and a coach that loves helping people reach their goals. Visit Dynamic Duo Training
6. References:
Dangour et al. Nutritional Quality of Organic Foods: A Systematic Review. AJCN 2009. Dangour et al. Nutrition-Related Health Effects of Organic Foods: A Systematic Review. AJCN 2012. Crinnion Wj. Organic Foods Contain Higher Levels of Certain Nutrients, Lower Levels of Pesticides, and May Provide Health Benefits for the Consumer. Lea E and Worsley A. Australian’s organic food beliefs, demographics and values. Br Food J 2005. Chang, Kenneth. “Stanford Scientists Cast Doubt on Advantages of Organic Meat and Produce.” New York Times. 3 Sept. 2012. Kleiner, Susan. “Power Eating Clean.” ISSN. 2012.
Especially through a long dieting phase, hormones can shift so much that fat loss stalls altogether, sleep quality further decreases, and workouts suffer. Plus, once your calories reach an all-time low, IIFYM isn’t as fun as it once was. You begin yearning for those Cheerios.
