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Waking weigh in of 212.6. Have a full 1500 calories today. Keld and I made a pact last night that we were going to dive into the IIFYM (If It Fits Your Macros) program full force. I am going to finish January with my 1500 calorie per day average plan. After that, I will be targeting about 2400 calories per day with about 210 grams of protein, 210 grams of carbs, 75 grams of fat, and 50 grams of fiber every day. This will represent a 60 percent increase in daily calories! But after losing 100 lbs from July 2012 to July 2013, I've only lost a net 13 lbs since then. Of course, thanksgiving and Christmas were in there, but it may simply be that my former successful calorie restriction plan has gone about as far as it can go for me. Worst case, I will be taking a 'month off' after which I can return to a calorie maintenance program. Best case, I will lose half of this remaining 34-36 lbs of fat and increase muscle. The IIFYM gurus make that prediction. Of course, we will give you all the details as we go forward. Keld and I were getting some mixed info about the plan so we figured we would team up to really nail it down and report back with solid info. Wish us luck!
View Diet Calendar, 23 January 2014:
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1489 kcal
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Fat: 46.42g | Prot: 196.77g | Carbs: 61.00g.
Breakfast: Jimmy Dean D-Lights Turkey Sausage Breakfast Bowl. Lunch: Lucerne Low Fat 1% Cottage Cheese (lucrene). Dinner: Chicken Breast. Snacks/Other: Syntrax Nectar Chocolate Truffle Whey Protein Isolate, Silk Pure Almond Milk - Unsweetened Vanilla, safeway SFWY BERRY MIX. more...
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3063 kcal
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Exercise:
Walking (moderate) - 3/mph - 34 minutes, Walking (brisk) - 4/mph - 1 hour and 27 minutes, Sleeping - 5 hours and 41 minutes, Resting - 16 hours and 18 minutes. more...
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 Comments
Best Luck on the IIFYM experiment. Man, I hope it works well. If it does, I'll be trying it out in March!
23 Jan 14 by member: TXSnowman
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23 Jan 14 by member: Jenfar
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Half the battle is having a plan… Sounds like you thought through a good one! I'm excited to see how it plays out. Good luck with it.
23 Jan 14 by member: Tim Huffman
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Hey Bill, just because I'm paranoid, doesn't mean that someone isn't out to get me. We may still be schizophrenics - With A Plan...lol
23 Jan 14 by member: TXSnowman
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Thanks Tim. I have to admit to being a bit OCD when it comes to planning. I probably over think things, but when I don't plan and over-think, I over indulge and we all know where that leads. Have a great day, Tim.
23 Jan 14 by member: TXSnowman
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Bill, I think that this is an excellent idea. Your calorie restrictions might have been impeding your success. Time to reset your body to higher quality nutrition levels (more quality calories) so you can build muscle which will burn up the calories with ease. I think that is what you are doing, right? :)
23 Jan 14 by member: Mom2Boxers
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So the two of you are going for it. I too will be watching after reading the article you posted. Best of luck to you and Keld. You may just break the diet barrier for those of us who hit the damn wall and can't budge.
23 Jan 14 by member: ClassicRocker
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Good for you and Keld - I will be reading each post and watching your success!
23 Jan 14 by member: Lynn1958
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I've heard that your body will hold on to calories if it feels that it is sort of a survivial mode. Eating more calories sounds strange to some people but it does work. I've read about it as you have. Wrestlers and boxers use this strategy to "make weight" before a match. Good luck I'll be looking for interesting numbers. On another note what is your website for drag racing. I have a Canadian friend that races. Thanks.
23 Jan 14 by member: toolmannc1
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You and Keld are my hero's...one day I will get in that frame of mind...:O)
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I'm looking forward to your posts. I am still in the beginning stage (hasn't even been a month). I'm hoping to lose fifty pounds by July. I will still need to lose after that point, but I don't expect to lose as fast. The real challenge will be the maintenance. Last time I didn't even try to maintain. I totally went off and ate pure junk/fat. I can't count that. I am starting over. It's like anything else. Sometime's it takes a smoker several times before they quit forever (me--and it's been 12 years--with a "puff" here and there during the first year--and only a "puff."). Do you have any advice on what to do when you feel like you've "made it" to your point and want to stay there?
23 Jan 14 by member: Jillzee00
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Try following these macros: carbs 40-60%, protein 25-35% and fats 15-25%. Also supplement your diet with a good lean protein powder and BCAAs for muscle recovery. With this, you will for sure increase your lean mass which will help you maintaining your body fat percentage down.
23 Jan 14 by member: gacasasf
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It's scary to get used to eating more when you've put yourself in a diet mindset, but committing for a month is a good idea! When I switched to a eating plan similar to IIFYM to support an aggressive weight lifting plan I initially gained some weight and felt bloated from the extra food, and especially protein and fiber I was taking in, but that went away in around 2 weeks as my system got used to it. I do notice that I'm hungry a lot more often, a good sign of revved up metabolism I think! And my strength gains have been amazing. Weight is the same but I've lost inches where I wanted to, and gained them where I wanted to.
If you have IIFYM specific questions or "is this normal" kind of stuff I highly recommend the bodybuilding.com forums. More of those folks are doing IIFYM than you might find here and the info they posted was really helpful for me.
23 Jan 14 by member: Shannon520
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yes it's different for every one that's why your bench mark should be your lean mass. Weight yourself and get you bodyfat percentage. That way you will know what's your lean mass and how much fat you have. In a nut shell athletes have from 7 to 13%. A good percentage for fit males (most of us), should be between 13 and 17%. The macros that I gave you should be a start point to basically increase your lean mass and reducing your fat. Try that for about two weeks and see how your body is responding. Tweak it as needed until you start seeing the results that you want.
24 Jan 14 by member: gacasasf
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One more comment. If you balance your diet well, you should now get hungry. One mistake that I see a lot is people overload themselves with a ton of sugary foods (e.g. cereals, bakery, etc), which will spike insulin levels which translate on cravings and/or hunger. Try doing the sugary stuff right before working out then right after your workout have high proteine and high carbs foods for recovery. Try working out in the morning so for later in the day you can cut your carbs and sugar. This should control your appetite.
24 Jan 14 by member: gacasasf
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Draglist's Weight History
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