IIFYM
If it fits your macros
Flexible dieting
The Pop Tart diet
The diet that makes you eat junk food
We’re all familiar with IIFYM in the nutrition world, and love it or loathe it, it’s here to stay.
As a huge proponent of flexible dieting, I’m asked what my view is on certain aspects of IIFYM several times per day, and 9 times out of 10, I end up sending a link to an article, blog or Youtube video to whoever is asking the question, as 99% of the most common issues and queries regarding IIFYM have already been answered somewhere on “teh interwebz.”
And this got me thinking, (dangerous, I know) –
“What if every link, to every decent IIFYM article was in just one place?
What if everything was subdivided into categories, so it was easily accessible for the average person to find?
Wouldn’t that be great?”
And that got me thinking even more. With those cogs going into overdrive, and the little monkey that powers my brain working double time, I decided that I could be the guy to do that.
So here we go, welcome to the Healthy Living Heavy Lifting Ultimate Guide to Everything You Ever Wanted to Know About IIFYM.
Strap yourself in, it’s going to be a bumpy ride.
This section is a collection of the comprehensive guides on IIFYM. If you want everything in one go, these are what you need –
The Foolproof No-Fail Guide to Flexible Fat Loss by Mike Samuels
I’m going to start with my guide to flexible dieting. (Why wouldn’t I!) Yep, it’s promoting my own stuff, but I firmly believe it’s the most comprehensive, easy-to-follow guide to IIFYM out there.
Flexible Dieting by Armi Legge
Armi writes some amazing IIFYM/ flexible dieting content, and this book is testament to that. Plus, I’m featured on the sales page, which was an honour.
A Guide to Flexible Dieting by Lyle McDonald
Despite being possibly the biggest Internet troll in social media, Lyle’s work is undeniably good. This is “the bible” for many a flexible dieter.
3DMJ Nutrition Pyramid by Eric Helms
If you want everything in video form, this is for you.
A Guide to Flexible Dieting by Macro Fit
A fantastic, low-cost beginner’s guide.
IIFYM Total Beginners Guide To If It Fits Your Macros! Eat What You Love & Lose Weight? by Me
The Definitive Guide to the “If It Fits Your Macros” Diet by Michael Matthews
IIFYM (If It Fits Your Macros) – The Flexible Diet (Part 1) by Omar Aldabel and Ediz Ozturk
Nutrition 101: IIFYM is NOT a Diet by Omar Isuf and Alan Aragon
IIFYM + Flexible Dieting by Nick Cheadle
Alberto Nunez on IIFYM/ Flexible Dieting by 3DMJ
IIFYM (If It Fits Your Macros) By Popular Demand by Marc Lobliner
Getting Dirty Diet: If It Fits Your Macros by Me
Clean Eating vs. IIFYM by Layne Norton
Clean Eating vs IIFYM by Anthony Dexmier
If It Fits Your Macros (IIFYM) – Poptarts Anyone? by Richard Lovatt
Clean Eating vs Flexible Dieting by Gordon Greenhorn
The If It Fits Your Macros (IIFYM) Diet: Eat Anything You Want And Still Lose Fat?
Want to know exactly how many calories you need, and how to work out your protein, carb and fat intake? This section’s for you –
Eating at Maintenance: The Un-Sexy But Happy Medium by Me
How to Estimate Maintenance Caloric Intake – Q&A by Lyle McDonald
How to Estimate Your Maintenance Calories by Armi Legge
7 Steps to a Flexible Diet by Nate Miyaki
How to Start Flexible Dieting by Kyle Hunt
Setting the Deficit – Small, Medium or Large by Lyle McDonald
Quickstart Nutrition Guide to Fat Loss by Craig Ballantyne
The Ultimate Cutting Diet by Layne Norton
How to Calculate Your Own Macros to Becoming Shredded by Dan Davies
How to Diet to Single Digit Body Fat by Yusef of Propane Fitness
A Realistic Look at Goal Setting Part 1 – Fat Loss by Leigh Peele
How to Set a Caloric Deficit for Fat Loss – Armi Legge
How to Calculate Macros for Cutting by Me
General Philosophies of Muscle Mass Gain by Lyle McDonald
The Ultimate Bulking Guide for Maximum Muscle Gains by Chris and Eric Martinez
How to Gain Muscle While Staying Lean by Jonny of Propane Fitness
How to Calculate Macros for Bulking by Me
A Realistic Look at Goal Setting Part 2 – Muscle Gain by Leigh Peele
Clean Eating is a Sham and Why You Should Abandon It by JC Deen
The Dirt on Clean Eating by Alan Aragon
Why “Clean Eating” is a Myth by Armi Legge
How “Clean Eating” Made Me Fat but Ice Cream and Subway Got Me Lean by Me
The Clean Eating Conundrum and My Switch to IIFYM by Jen Keck
Losing Body Fat: How “Hardcore” Isn’t Always Better by Dan Davies
How to Recover from Clean Eating by Me
Clean vs. Dirty Eating: Which Is Best For Building Muscle & Size? by Elliot Reimers
Rigid vs. flexible dieting: association with eating disorder symptoms in nonobese women (Study)
Why Rigid Diets Don’t Work by Armi Legge
Carbs at Night, Make you Fat!?!?! by Chris Martinez
Myths and Misconceptions of IIFYM Part 1 by Me and Paul Turner
Myths and Misconceptions of IIFYM Part 2 by Me
Flexible Dieting: A Logical Perspective by Jonny of Propane Fitness
15 Nutrition Myths You Want to Know by Chris and Eric Martinez
Why You’re Screwing Up Flexible Dieting by Me
Top 12 Bodybuilding Myths Debunked – Straight Shooters by Layne Norton for Spot Me Bro
The Right Way to Diet – Stop preaching IIFYM by Matty Fusaro
Why You Shouldn’t Worry About the Glycemic Index by Anthony Dexmier
Why What You Think About Flexible Dieting is Wrong by Kyle Hunt
6 Reasons to Eat Carbs at Night by Anthony Dexmier
Do I Need to Eat More to Lose Weight? by Richard Lovatt
Cheat Meals: The Rock(Y) Road to a Crappy Physique by Me
A Talk with the Doc by Layne Norton
The Power of the Re-Feed by Shannon Clark
The Preemptive Re-Feed by JC Deen
Cheat Meals: The “Clean” Eating Disorder by Kyle Hunt
Bodybuilding Q&A – Re-Feeds/ Carb Ups with Eric Helms and Matt Ogus
How Your Weekends Are Wrecking Your Weight Loss by Me
Re-Examining the Re-Feed by Me
“My last cheat I SWEAR” Approach: How I Stopped Binging by Josie Mai
CLEAN EATING + IIFYM = IIFYCEM | How to Avoid an Eating Disorder AND Reach Your Goals by Altug Kop
Is Dieting and Being Bikini-Ready Year-Round Safe? By Chris and Eric Martinez
Reverse Dieting – The Mental MindF*ck by Me
Reverse Dieting by Layne Norton
Rasmus Hansen – client of Layne Norton’s
Reverse Dieting Benefits by Marc Lobliner
Reverse Dieting: Is It the Key to Maintaining Weight Loss? By Lauren Jacobsen
Q&A: Reverse Dieting/Anabolic Rebound/Staying Contest Lean by 3DMJ
Reverse Dieting: How to Build Muscle and Stay Lean by Kyle Hunt
How to Count Macros by Ben Esgro of DeNovo Nutrition
How to Track Macros by Lean Body Lifestyle
The Look Good Naked Series by Chris and Eric Martinez
Flexible Dieting and Eating Out by Me
There is No Such Thing as a Perfect Diet by Anthony Dexmier
Eric Helms on the Glycemic Index, Clean Eating and Macronutrients
The 4 Most Important Things You Need to Know About Flexible Dieting
Flexible Dieting for Long-Term Success by Jordan Syatt
How to Drink Alcohol Without Wrecking Your Progress by Me
As much as having all these amazing articles and videos at your finger tips should be enough for most folks, it’s sometimes nice to have some picture proof to show your bro friends that flexible dieting doesn’t JUST work on paper. There are plenty of shredded guys and girls making it work too.
Alberto Nunez
Layne Norton
Paul Revelia
Matt Ogus
Eric Helms
The purpose of this blog is to help spread the word on IIFYM and flexible dieting, and create the best resource on the web.
I’ll be updating this once every few weeks, so if I’ve missed off an article or video that you think is worthy of a mention (and I’m sure there are many) drop a comment below and I’ll add it in.
Feel free to share round, and let’s get more people abandoning their self-righteous clean eating, and start chilling out, counting macros, and living a flexible lifestyle.
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Thank you for all your research and sharing all these great articles with the public all in one place!
You’re welcome Kim, thanks for stopping by
Thanks for this wonderful resource. Once I read all of these I should know a ton more about how to help Columbus, Ohio residents lose weight and get lean. I do not currently keep track of my macros or even try to get my clients at Jackhammer Strength Training to hit certain macro nutrient targets.
awesome guide Mike, got this bookmarked on all my tech, just in case. It’s an invaluable resource
Wow. That’s a lot of info lol. Thanks for compiling it. I’ve been doing a good job of building lean muscle but my “diet” doesn’t have enough variety. Hopefully there’s something in here for me. I only have about 3% body fat so I’m trying to just put on muscle. It’s working but I’m sure this information is going to be extremely helpful to me. Thanks again for all the research.
Thank you for putting this together! Lots of reading, lots to learn!
Awesome job man
Always a Good Read Mike! Just wish I could get motivated to make it all work as easy as you explain it to be. I always seem to struggle.
Thanks for sharing all of your information with all of us,I have dropped a couple of lbs over the last few week as I am just starting out on the flexible diet and I am loving it. Cheers
Thanks for having all this in one place, so informative. I was looking for articles to send to clients regarding flexible eating and this has everything! many thanks.
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