IIFYM-HOW TO TRACK YOUR MACROS AND GET RIPPED

What is IIFYM? This stands for If It Fits Your Macros and it is a type of flexible dieting that revolves around meeting daily macronutritional(macros) intake targets. There are three macros: Proteins,Fats and Carbohydrates and these are tracked daily to hit your predefined target. Instead of throwing yourself into a restricted diet like paleo,carb-cycling or a juice diet that requires a complete overhaul of your current eating methods why not give IIFYM a go? You do not have to cut out certain foods and tracking makes you much more aware of what you are eating, as well as educating you about the food that you are consuming. People have achieved amazing results from IIFYM which you can see in the photo above of Christian Guzman and Nikki Blackketter(No they are not back together). Below are 4 simple steps on how to track your macros and get crazy ripped.

1. CALCULATE YOUR TOTAL DAILY ENERGY EXPENDITURE

Your TDEE(Total Daily Energy Expenditure) is a measure of how many calories you burn per day. Use the link below to calculate what yours is. You want to select Total Body Weight Formula and make sure you are honest about your daily activities and exercise.

http://www.iifym.com/iifym-calculator/

2. SET YOUR GOALS

Then set your weight loss goals. A calorie deficit of -15% is recommended so it's advisable to start with that and then you can go back and change it if you aren't happy with your progress. Your results will be sent to your email address and they will look like this:

Here are the macros that our IIFYM calculator generated for you:

Protein Grams: 144
Fat Grams: 72
Carbs Grams: 201
Fiber Grams: 27-36

When all of these macros are added up, you get a total of 2029 calories 

3. DOWNLOAD MYFITNESSPAL AND TRACK YOUR MACROS

Download the MyFitnessPal app or go to the website: https://www.myfitnesspal.com. Once you have the app open select Goals from the Menu and select Calorie and Macronutrient Goals. Input the information you have received from the calculator and you are ready to start tracking your macros.

4. BUY A WEIGHING SCALE

You will need to buy a weighing scale to weigh your food. There is no point guessing, as over or underestimating your food can be the difference in getting the results you want. You can buy a cheap weighing scale here. Time to shred your body of unwanted fat.

Tracking your macros does take a lot of effort and it requires a lot of patience. It can annoying having to whip out the food scales all the time but once you start seeing results you will soon forget about that. A lot of it is trial and error and you can change your macros until you find the right combination that works for you. The results are amazing when done correctly. Are you ready to get into the best shape of your life?

Here is an article on how to stay sane when you are eating a calorie deficit diet:

https://www.irish-fitfam.com/blogs/news/9-absolute-essentials-that-will-keep-you-sane-on-a-cut

Click the link below for a more comprehensive guide on how to track your macros:

http://www.ontheregimen.com/2013/10/15/how-to-count-your-macros-a-comprehensive-guide/

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