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IIFYM Calculator

This calculator is awesome! If you’re looking for a starting point, or even if you aren’t getting results and just want to change up your diet, check it out. It calculates your caloric requirements and gives you daily macro goals. It’s not perfect, but it can be a good starting point.

"Just had chicken with red hot wings sauce, cheesy broccoli with fat-free sour cream, and a chocolate-covered banana half….I love flexible dieting :). You can get so creative with meal ideas. Thinking about making chicken tacos tomorrow!"

"So I hurt my knee in crossfit the Thursday before last. I’m definitely done with crossfit, and I couldn’t do any cardio last week or quad-intensive movements. I thought I would have to lower my carbs because of doing less activity, but I didn’t and just kept an eye on the scale…..eating 200 carbs per day (1800-2200 cals), doing 0 cardio, and only lifting 3 times during the week, I lost 3lbs! I guess I’m going to have to increase calories again soon. This is why I believe in reverse dieting over calorie restriction. When you build a strong metabolism by slowly increasing calories week by week, you don’t need to do endless hours of cardio to make progress, and you can even make progress if you take a week off from the gym."

1200 Calories

I don’t know why “1200” managed to be the magic number of calories women should consume if they want to lose weight. I don’t even know how I know of this number. Only that I know it, and my friends…

This is the truth, so read up and make sure you eat enough food to fuel your body….oh and lift heavy too! 

Quick Update and Some Ideas/Tips :)

Hey guys! So life has been crazy lately and I haven’t had time to tumble :(. I’m taking anatomy which takes a lot of time. We have lab quizzes twice a week and lab exams every other week, and then lecture exams over 9-11 chapters once a month. Then I’m also taking chemistry and psychology and law, and on top of it doing crossfit 3 days a week, and traditional lifting 2 days a week. 

I switched coaches and started crossfit and have played around with different kinds of dieting. Not sure how often I’ll be posting, but I’ll leave you with some food for thought. These are some tips/ideas I have learned from my own experience :): 

  • Calories are the most important when it comes to dieting/nutrition. Macros are second, and then third is eating healthy. I put it 3rd because although eating “clean” is important for your health and energy levels, the truth is that if you stick to your macros, you can have processed food to some degree and still see results. However, if you eat clean, you can get away with slightly higher calories than if you don’t, and you can eat more volume. 
  • Don’t aim to eat ALL clean. Save 100-150 calories a day for a treat. Work it into your macros. If you don’t allow yourself a little of what you crave, you are more likely to binge at some point. 
  • Let yourself go over your macros and plan a cheat meal once a week or once every 2 weeks (find out what works for your body, some people don’t progress as well with a cheat meal every single week). 
  • Don’t plan to be 100% perfect. Know that sometimes you are going to screw up, but also know that results are based on what you do ALL the time not what you do some of the time. If you make a mistake, just own it and start fresh at your next meal. 
  • Nutrition is always more important than training, but if you go over your macros one day, an intense workout will save your butt. 
  • There isn’t one set diet that works for everyone. Some people feel better with higher protein, higher fat, lower carb diets and other people feel better with higher carbs, and moderate fat and protein.
  • Listen to your body and use yourself as your own experiment. Make note of your energy levels, hunger, and cravings after eating meals. 
  • Alter your diet based on what your activity is for the day. If you are going to have a hard training session, have slightly higher calories and carbs on that day, and make sure you have enough food bracketing your workouts.