'IIFYM'

'If It Fits Your Macros'

For years the fitness industry has had us believe that to gain mass or lose fat we MUST eat 6+ times a day. This food must be 'clean'. Proteins 'lean'. Carbs 'Low GI' and very little fats, as these will make us fat. And of course avoiding saturated fats because these are bad for your heart, right?

WRONG.

To date all of this has been proven to be bull****. Protein in protein. Carbs are carbs. And dietary fat ( the fat found in our food ) is very different from the fat on our body ( adipose tissue ). Saturated fats have no role what so ever in any kind of heart problems/cholesterol. This is all bull****, some sorry excuse for a fitness guru has been feeding people, well its all wrong.

Extra calories ( surplus ) will cause weight gain. Whether it be from protein, carbs or fats. If you are deficet in calories ( eating below your calorie maintenance level ) you will lose weight. Now this is where your 'macros' come into play.

Macro-nutrients are your three types of calorie sources. Proteins. Fats. Carbs. Do not get these confused with micro-nutrients, vitamins and minerals. Now for a weightlifter you want to have 1-1.2g of protein per lb of bodyweight. protein has 4 calories per gram. ex 160lb male would eat around 160-180 grams of protein per day, while trying to build muscle or lose fat. Thats around 640 calories ( the whole day the 160lb man must eat between 2700-2900 calories ).

Then theres yor essential fatty acids, lets say 40 grams of fat. Fat has 9 calories per gram. thats 360 calories. That means after what is 'neccesary' in his diet he has eaten 1000 calories. Meaning he has another 1800 calories roughly to eat and he can fill these calories with whatever he wants. Pizza, ice cream, candy. Anything.

His body composition will be the same, regardless if he chooses to eat clean or dirty but still eats in his chosen calorie intake level while including his diet essentials.

Now i'm not saying to go out and eat anything all the time as down the line this could have health alternatives, but you think i get the point im trying to put across.