I’ve discussed the IIFYM (if it fits your macros) dieting approach in the past and have had quite a few questions about it since. I often get asked “What is IIFYM and How do I start IIFYM?” so I decided I would start sharing a few IIFYM success stories and interviews from some of my fellow IIFYM-ers! I hope this series of interviews inspires you to consider introducing IIFYM into your lifestyle.
IIFYM Success Story – Meet Rachel
My name is Rachel. I am a Dental Hygienist,wife, and mother of two beautiful girls ages 6 and 13. I am also an NPC competitor.
Current stats:
36-27-36
5’11
160 lbs (off season)
145 (show time)
I’ve Tried Every Diet Out There
I have probably tried every diet out there. I’ve been on Weight Watchers, Atkins, the cabbage soup diet, and Paleo to name a few. Not to mention the starvation diet in high school. Nothing ever really worked long term. I would go up and down in weight even though I always worked out. At times it was very depressing which just further exacerbated my poor self-esteem. I always admired the healthy physiques of the women in Oxygen magazine and always dreamt of competing, I just didn’t know how to go about it.
Hiring The Wrong Coach
After Putting myself through college, which was the hardest thing I’ve done since I was raising to little ones and going to school full time, I decided to hire a coach and enter my first show. I was put on a very strict diet that eliminated whole food groups. I lost weight but I was miserable. I wasn’t even allowed oatmeal!!!
I new there had to be a better way, so I hired a new Coach who taught me the principles of IIFYM. If you have not heard of IIFYM it is a way of eating that allows you to have any foods you want as long as it fits your daily allotment of micronutrients. Macronutrient are fats, proteins, and carbs. I have been following this approach since September 2013. It allows me to be flexible while reaching my goals. I am able to be social and enjoy treats in moderation. This definitely keeps me stay sane.
IIFYM And Competing (Cutting)
While cutting to prepare for a show my carb intake slowly decreases while my fat intake increases and my protein stays the same. My body tends to respond poorly to certain carbohydrates but I can eat more fats. For example, my macros were around 100 carbs at the high end and 35 at the low end, 160 grams of protein, and 60 grams of fat.
IIFYM In The Off Season (Bulk)
This is my first off season and my bulk macros are 120 carbs/170 protein/65 fat. I try to eat 25-30 grams of fiber daily.
I track my macros using Myfitnesspal app.
IIFYM Before and After Picture
My passion has always been fitness but I have been up and down on my weight. I’ve weighed anywhere from 224-135. I’ve starved myself and over exercised to be super thin and then rebounded back. My dream has always been to compete as a figure girl. After putting myself through college I decided now is the time. I hired my first coach to guide me and it was a grueling diet that eliminated many good groups. It was terrible! I knew there had to be a better way. I then found a new coach who introduced me to counting macros. This way of eating is way better. You get to enjoy a variety of goods while still getting results. I am a huge advocate of this lifestyle. I am a work in progress. I am now using this method to add muscle for a show next year.
My Daily IIFYM Food Logs
My current diary consists of a lot of lean proteins, such as chicken, ground turkey, eggs, cottage cheese, low – fat cheese, lean beef, steak, and a high – quality protein powder. I incorporate veggies, fruit, peanut butter, rice cakes, and oatmeal. I do crave sweets so I am not afraid to eat a candy bar now and then. I don’t need to be so strict during my improvement season.
Workouts and IIFYM
I do a 5 day split in the gym. I have a leg day, 2 back days, push, and shoulders and arms. Right now I’m keeping my cardio to a minimum. I may do a HITT session once a week.
Lifting weights makes me feel strong and I love the results I am seeing in my physique. My motivation comes from wanting to set a good example for my girls. I grew up with the idea that skinny was beautiful but now I think being fit is more attractive.
What’s easier for you? Staying strict with the workouts or with the nutrition?
Working out is definitely the easiest part for me. I will admit that watching what I eat is the hardest part for me. I am not perfect and I need to except that and always strive to do better the next day if I do fall off the wagon. I love IIFYM because it does allow me to fit goodies into my diet. The only thing I do not like is the fact that I need to weigh every gram of food. It gets a little old. Sometimes I just want to not think about everything that goes in my mouth . But, I have seen the best results with IIFYM.
My Favorite Clean Eating Recipe
My favorite clean recipe are my banana protein pancakes. They are delicious!
Banana Protein Pancakes Recipe
- 1 scoop RD Body Banana Cream Protein powder
- 2 egg whites
- 2 packets Truvia
- 1/2 tsp vanilla
- 1/2 tsp baking powder
- 1/4 tsp cinnamon
- 2 tbs water
- 1/2 of a banana mashed
Combine all dry ingredients then add wet ingredients. Heat pan on medium – low heat. Place about 2-3 tbs of pancake batter in pan. When bubbles form flip over. Usually makes 3-4 pancakes depending on size.
Top with sliced bananas and sugar free syrup.
My Favorite “Cheat” Foods
My favorite cheat foods are pizza, cake, and cheese fries. I think I could eat cake every day to be honest.
You can follow Rachel on Instagram at @Rachelle_1
If you have any questions or comments for Rachle, make sure to leave them in the comments section below!
As always, make sure to share this motivational post with your friends and family!
Hi there!
I was wondering how long it took before you started to notice results?