THE ORIGINAL IIFYM • IF IT FITS YOUR MACROS • THE IIFYMMACRO CALCULATORWEIGHT LOSS CALCULATORSHOW TO START IIFYMLOGINKETO

CALCULATOR

As long as it fits your macro requirements, you can eat whatever you like. Easy weight loss! If your goal is to lose weight, we guarantee you will achieve this EASILY if you follow your unique plan. You’ll enjoy delicious food as you watch the pounds melt away! Take the hassle out of tracking your macros with a Meal Plan tailored to your IIFYM CALCULATOR • IF IT FITS YOUR MACROS CALORIE CALCULATOR Our IIFYM calorie Calculator takes the guess work out of calculating macros for immediate fat loss.. All you have to do is enter your details, select your goals and retrieve your macros. Our diet calculator is the most accurate macro calculator there is, making tracking macros & IIFYM fat loss very easy. MACRO CALCULATOR • LOSE WEIGHT THE RIGHT WAY • CALCULATE Welcome to the most accurate macro calculator in the world! We show busy people how to lose weight while eating the foods they love. Over 20,000 people use our calculator every day, including regular people, personal trainers, dietitians and even doctors! When answering the questions, make sure you’re as honest and accurate as possible. HOW TO PLAN YOUR MEALS TO FIT YOUR MACROS A balanced diet is crucial to good health and vitality, so it is important to maintain plenty of variety in your meals while you keep track of your macros. The seven essentials for a balanced diet are carbs, fat, fiber, protein, vitamins, minerals and water. 50 MACRO-FRIENDLY SNACKS IIFYM - The leader in helping people with macro dieting offering a variety of weight loss calculators, such as (TDEE, RMR, PCOS, BMI, BMR, Keto) along with articles to help you with flexible dieting. HOW TO EFFECTIVELY USE THE BMR TO LOSE WEIGHT IIFYM - The leader in helping people with macro dieting offering a variety of weight loss calculators, such as (TDEE, RMR, PCOS, BMI, BMR, Keto) along with articles to help you with flexible dieting. SHOULD I ADJUST MY MACROS ON DAYS THAT I DON'T EXERCISE? The If It Fits Your Macros weight loss diet is simple and easy to follow, and lets you eat whatever you want, event “junk food” while still helping you to lose weight. It’s a great diet, but it is not without issues. If you’re focused purely on hitting the same macro and calorie targets every day you might find that your performance suffers when you train. 10 MACRO FRIENDLY FOODS THAT ARE NATURAL VASODILATORS This is the most pleasurable macro friendly food out of this list of natural vasodilators, simply because it shows the power of IIFYM. You would be hard-pressed to find a healthy lifestyle plan that allows you to have chocolate, so you know you’ve hit the jackpot! 4 ALCOHOLIC DRINKS THAT WON’T DESTROY YOUR PROGRESS Many people think that alcohol is simply empty calories—and they’re right. It truly has no nutritional value to promote health. Sure, it has some antioxidants and trace amounts of nutrients that can aid in overall health benefits, but when you compare alcohol to whole nutrient-dense foods, there’s no comparison. EATING A LOW FAT DIET: HERE ARE 10 FOODS TO MINIMIZE OR It should be noted, however, that some saturated fats in the diet are beneficial. Meat and eggs, for example, are technically saturated fats, yet they provide high-quality protein along with many fat-soluble vitamins such as vitamin A, E, and K2. THE ORIGINAL IIFYM • IF IT FITS YOUR MACROS • THE IIFYMMACRO CALCULATORWEIGHT LOSS CALCULATORSHOW TO START IIFYMLOGINKETO

CALCULATOR

As long as it fits your macro requirements, you can eat whatever you like. Easy weight loss! If your goal is to lose weight, we guarantee you will achieve this EASILY if you follow your unique plan. You’ll enjoy delicious food as you watch the pounds melt away! Take the hassle out of tracking your macros with a Meal Plan tailored to your IIFYM CALCULATOR • IF IT FITS YOUR MACROS CALORIE CALCULATOR Our IIFYM calorie Calculator takes the guess work out of calculating macros for immediate fat loss.. All you have to do is enter your details, select your goals and retrieve your macros. Our diet calculator is the most accurate macro calculator there is, making tracking macros & IIFYM fat loss very easy. MACRO CALCULATOR • LOSE WEIGHT THE RIGHT WAY • CALCULATE Welcome to the most accurate macro calculator in the world! We show busy people how to lose weight while eating the foods they love. Over 20,000 people use our calculator every day, including regular people, personal trainers, dietitians and even doctors! When answering the questions, make sure you’re as honest and accurate as possible. HOW TO PLAN YOUR MEALS TO FIT YOUR MACROS A balanced diet is crucial to good health and vitality, so it is important to maintain plenty of variety in your meals while you keep track of your macros. The seven essentials for a balanced diet are carbs, fat, fiber, protein, vitamins, minerals and water. 50 MACRO-FRIENDLY SNACKS IIFYM - The leader in helping people with macro dieting offering a variety of weight loss calculators, such as (TDEE, RMR, PCOS, BMI, BMR, Keto) along with articles to help you with flexible dieting. SHOULD I ADJUST MY MACROS ON DAYS THAT I DON'T EXERCISE? The If It Fits Your Macros weight loss diet is simple and easy to follow, and lets you eat whatever you want, event “junk food” while still helping you to lose weight. It’s a great diet, but it is not without issues. If you’re focused purely on hitting the same macro and calorie targets every day you might find that your performance suffers when you train. HOW TO EFFECTIVELY USE THE BMR TO LOSE WEIGHT IIFYM - The leader in helping people with macro dieting offering a variety of weight loss calculators, such as (TDEE, RMR, PCOS, BMI, BMR, Keto) along with articles to help you with flexible dieting. 4 ALCOHOLIC DRINKS THAT WON’T DESTROY YOUR PROGRESS Many people think that alcohol is simply empty calories—and they’re right. It truly has no nutritional value to promote health. Sure, it has some antioxidants and trace amounts of nutrients that can aid in overall health benefits, but when you compare alcohol to whole nutrient-dense foods, there’s no comparison. 10 MACRO FRIENDLY FOODS THAT ARE NATURAL VASODILATORS This is the most pleasurable macro friendly food out of this list of natural vasodilators, simply because it shows the power of IIFYM. You would be hard-pressed to find a healthy lifestyle plan that allows you to have chocolate, so you know you’ve hit the jackpot! EATING A LOW FAT DIET: HERE ARE 10 FOODS TO MINIMIZE OR It should be noted, however, that some saturated fats in the diet are beneficial. Meat and eggs, for example, are technically saturated fats, yet they provide high-quality protein along with many fat-soluble vitamins such as vitamin A, E, and K2. 5 EXERCISES THAT ARE A TOTAL WASTE OF TIME 3. Bench Dips. This is a classic tricep toning go-to, but it’s actually incredibly unsafe. This move puts your shoulders in an unnatural position and most of us don’t have the flexibility and range of motion to perform this safely. Choose overhead presses with dumbbells instead. 4. Smith Machine Squats. EATING A LOW FAT DIET: HERE ARE 10 FOODS TO MINIMIZE OR It should be noted, however, that some saturated fats in the diet are beneficial. Meat and eggs, for example, are technically saturated fats, yet they provide high-quality protein along with many fat-soluble vitamins such as vitamin A, E, and K2. MACRO ALCOHOL CALCULATOR Macro Alcohol Calculator. Sometimes you just want to go out for a drink and not worry about your diet. We created the IIFYM Macro Alcohol Calculator to help you calculate the exact number of calories in your drinks, so you can convert them in to carbs and/or fat. TRACKING MACROS WHILE DINING OUT: THE 3 BEST APPROACHES The Simplest Choices. Yet, if you want to be truly sure, the best item to order is a salad. Since a salad isn’t cooked in any way (except for the protein source that comes with the salad), you have less to ADJUSTING MACROS-HOW OFTEN SHOULD I MAKE CHANGES? How Often Should I Change My Macros? So you used the IIFYM Macro Calculator to get your fat loss macros and you are ready to start rapid weight loss diet. The following strategy is paraphrased from our Advanced Macro Blueprint.Users that follow our Blueprint program get a much more detailed (yet simplified) version of this strategy to follow in step by step format. THE PERFECT MACRO RATIO: IS THERE A SUPERIOR MACRO SPLIT The Strategy to Ensure Preservation. By raising your protein intake however and using a macro split that tends to favor protein over carbs and fats, you ensure that even if some of that protein is utilized for energy, you’ll still have more than enough left over to help maintain lean muscle mass tissue. MENSTRUATION AND DIETING- MASTERING YOUR CYCLE Menstruation Hormones are running wild and it may start to feel as though nothing you do is helping alleviate the symptoms. Cramps set in, fatigue rages on, and the only action you want to take is staying curled up in your bed. 30 TIPS TO MAXIMIZE FOOD VOLUME WITH LOW MACROS Dieting can be a tough process both physically and mentally, especially when dieting down to contest levels of leanness. Even when doing everything “right”: having food high/cardio low prior to starting a cut or contest prep, taking adequate time between cuts, making small adjustments when plateaus happen, getting away with as much food/as little cardio as you can get away with while LOGIN - MEALPLAN.IIFYM.COM Members Login Email Address. Password SWEET POTATO PROTEIN WAFFLE Directions: 1 Pre-Heat Waffle Iron. 2 Remove skin from Sweet potato. Microwave for 1 minute and set aside. 3 In a mixing bowl add the rest of the dry and then grate the sweet potato. 4 Add wet ingredients to form batter. 5 Coat Waffle Iron (Once pre-heated) with cooking spray and drop batter. Cook Until All waffle batter is used. THE ORIGINAL IIFYM • IF IT FITS YOUR MACROS • THE IIFYMMACRO CALCULATORWEIGHT LOSS CALCULATORSHOW TO START IIFYMLOGINKETO

CALCULATOR

As long as it fits your macro requirements, you can eat whatever you like. Easy weight loss! If your goal is to lose weight, we guarantee you will achieve this EASILY if you follow your unique plan. You’ll enjoy delicious food as you watch the pounds melt away! Take the hassle out of tracking your macros with a Meal Plan tailored to your IIFYM CALCULATOR • IF IT FITS YOUR MACROS CALORIE CALCULATOR Our IIFYM calorie Calculator takes the guess work out of calculating macros for immediate fat loss.. All you have to do is enter your details, select your goals and retrieve your macros. Our diet calculator is the most accurate macro calculator there is, making tracking macros & IIFYM fat loss very easy. MACRO CALCULATOR • LOSE WEIGHT THE RIGHT WAY • CALCULATE Welcome to the most accurate macro calculator in the world! We show busy people how to lose weight while eating the foods they love. Over 20,000 people use our calculator every day, including regular people, personal trainers, dietitians and even doctors! When answering the questions, make sure you’re as honest and accurate as possible. HOW TO PLAN YOUR MEALS TO FIT YOUR MACROS A balanced diet is crucial to good health and vitality, so it is important to maintain plenty of variety in your meals while you keep track of your macros. The seven essentials for a balanced diet are carbs, fat, fiber, protein, vitamins, minerals and water. 50 MACRO-FRIENDLY SNACKS IIFYM - The leader in helping people with macro dieting offering a variety of weight loss calculators, such as (TDEE, RMR, PCOS, BMI, BMR, Keto) along with articles to help you with flexible dieting. HOW TO EFFECTIVELY USE THE BMR TO LOSE WEIGHT IIFYM - The leader in helping people with macro dieting offering a variety of weight loss calculators, such as (TDEE, RMR, PCOS, BMI, BMR, Keto) along with articles to help you with flexible dieting. SHOULD I ADJUST MY MACROS ON DAYS THAT I DON'T EXERCISE? The If It Fits Your Macros weight loss diet is simple and easy to follow, and lets you eat whatever you want, event “junk food” while still helping you to lose weight. It’s a great diet, but it is not without issues. If you’re focused purely on hitting the same macro and calorie targets every day you might find that your performance suffers when you train. 10 MACRO FRIENDLY FOODS THAT ARE NATURAL VASODILATORS This is the most pleasurable macro friendly food out of this list of natural vasodilators, simply because it shows the power of IIFYM. You would be hard-pressed to find a healthy lifestyle plan that allows you to have chocolate, so you know you’ve hit the jackpot! 4 ALCOHOLIC DRINKS THAT WON’T DESTROY YOUR PROGRESS Many people think that alcohol is simply empty calories—and they’re right. It truly has no nutritional value to promote health. Sure, it has some antioxidants and trace amounts of nutrients that can aid in overall health benefits, but when you compare alcohol to whole nutrient-dense foods, there’s no comparison. EATING A LOW FAT DIET: HERE ARE 10 FOODS TO MINIMIZE OR It should be noted, however, that some saturated fats in the diet are beneficial. Meat and eggs, for example, are technically saturated fats, yet they provide high-quality protein along with many fat-soluble vitamins such as vitamin A, E, and K2. THE ORIGINAL IIFYM • IF IT FITS YOUR MACROS • THE IIFYMMACRO CALCULATORWEIGHT LOSS CALCULATORSHOW TO START IIFYMLOGINKETO

CALCULATOR

As long as it fits your macro requirements, you can eat whatever you like. Easy weight loss! If your goal is to lose weight, we guarantee you will achieve this EASILY if you follow your unique plan. You’ll enjoy delicious food as you watch the pounds melt away! Take the hassle out of tracking your macros with a Meal Plan tailored to your IIFYM CALCULATOR • IF IT FITS YOUR MACROS CALORIE CALCULATOR Our IIFYM calorie Calculator takes the guess work out of calculating macros for immediate fat loss.. All you have to do is enter your details, select your goals and retrieve your macros. Our diet calculator is the most accurate macro calculator there is, making tracking macros & IIFYM fat loss very easy. MACRO CALCULATOR • LOSE WEIGHT THE RIGHT WAY • CALCULATE Welcome to the most accurate macro calculator in the world! We show busy people how to lose weight while eating the foods they love. Over 20,000 people use our calculator every day, including regular people, personal trainers, dietitians and even doctors! When answering the questions, make sure you’re as honest and accurate as possible. HOW TO PLAN YOUR MEALS TO FIT YOUR MACROS A balanced diet is crucial to good health and vitality, so it is important to maintain plenty of variety in your meals while you keep track of your macros. The seven essentials for a balanced diet are carbs, fat, fiber, protein, vitamins, minerals and water. 50 MACRO-FRIENDLY SNACKS IIFYM - The leader in helping people with macro dieting offering a variety of weight loss calculators, such as (TDEE, RMR, PCOS, BMI, BMR, Keto) along with articles to help you with flexible dieting. HOW TO EFFECTIVELY USE THE BMR TO LOSE WEIGHT IIFYM - The leader in helping people with macro dieting offering a variety of weight loss calculators, such as (TDEE, RMR, PCOS, BMI, BMR, Keto) along with articles to help you with flexible dieting. SHOULD I ADJUST MY MACROS ON DAYS THAT I DON'T EXERCISE? The If It Fits Your Macros weight loss diet is simple and easy to follow, and lets you eat whatever you want, event “junk food” while still helping you to lose weight. It’s a great diet, but it is not without issues. If you’re focused purely on hitting the same macro and calorie targets every day you might find that your performance suffers when you train. 10 MACRO FRIENDLY FOODS THAT ARE NATURAL VASODILATORS This is the most pleasurable macro friendly food out of this list of natural vasodilators, simply because it shows the power of IIFYM. You would be hard-pressed to find a healthy lifestyle plan that allows you to have chocolate, so you know you’ve hit the jackpot! 4 ALCOHOLIC DRINKS THAT WON’T DESTROY YOUR PROGRESS Many people think that alcohol is simply empty calories—and they’re right. It truly has no nutritional value to promote health. Sure, it has some antioxidants and trace amounts of nutrients that can aid in overall health benefits, but when you compare alcohol to whole nutrient-dense foods, there’s no comparison. EATING A LOW FAT DIET: HERE ARE 10 FOODS TO MINIMIZE OR It should be noted, however, that some saturated fats in the diet are beneficial. Meat and eggs, for example, are technically saturated fats, yet they provide high-quality protein along with many fat-soluble vitamins such as vitamin A, E, and K2. 5 EXERCISES THAT ARE A TOTAL WASTE OF TIME 3. Bench Dips. This is a classic tricep toning go-to, but it’s actually incredibly unsafe. This move puts your shoulders in an unnatural position and most of us don’t have the flexibility and range of motion to perform this safely. Choose overhead presses with dumbbells instead. 4. Smith Machine Squats. EATING A LOW FAT DIET: HERE ARE 10 FOODS TO MINIMIZE OR It should be noted, however, that some saturated fats in the diet are beneficial. Meat and eggs, for example, are technically saturated fats, yet they provide high-quality protein along with many fat-soluble vitamins such as vitamin A, E, and K2. MACRO ALCOHOL CALCULATOR Macro Alcohol Calculator. Sometimes you just want to go out for a drink and not worry about your diet. We created the IIFYM Macro Alcohol Calculator to help you calculate the exact number of calories in your drinks, so you can convert them in to carbs and/or fat. TRACKING MACROS WHILE DINING OUT: THE 3 BEST APPROACHES The Simplest Choices. Yet, if you want to be truly sure, the best item to order is a salad. Since a salad isn’t cooked in any way (except for the protein source that comes with the salad), you have less to ADJUSTING MACROS-HOW OFTEN SHOULD I MAKE CHANGES? How Often Should I Change My Macros? So you used the IIFYM Macro Calculator to get your fat loss macros and you are ready to start rapid weight loss diet. The following strategy is paraphrased from our Advanced Macro Blueprint.Users that follow our Blueprint program get a much more detailed (yet simplified) version of this strategy to follow in step by step format. THE PERFECT MACRO RATIO: IS THERE A SUPERIOR MACRO SPLIT The Strategy to Ensure Preservation. By raising your protein intake however and using a macro split that tends to favor protein over carbs and fats, you ensure that even if some of that protein is utilized for energy, you’ll still have more than enough left over to help maintain lean muscle mass tissue. MENSTRUATION AND DIETING- MASTERING YOUR CYCLE Menstruation Hormones are running wild and it may start to feel as though nothing you do is helping alleviate the symptoms. Cramps set in, fatigue rages on, and the only action you want to take is staying curled up in your bed. 30 TIPS TO MAXIMIZE FOOD VOLUME WITH LOW MACROS Dieting can be a tough process both physically and mentally, especially when dieting down to contest levels of leanness. Even when doing everything “right”: having food high/cardio low prior to starting a cut or contest prep, taking adequate time between cuts, making small adjustments when plateaus happen, getting away with as much food/as little cardio as you can get away with while LOGIN - MEALPLAN.IIFYM.COM Members Login Email Address. Password SWEET POTATO PROTEIN WAFFLE Directions: 1 Pre-Heat Waffle Iron. 2 Remove skin from Sweet potato. Microwave for 1 minute and set aside. 3 In a mixing bowl add the rest of the dry and then grate the sweet potato. 4 Add wet ingredients to form batter. 5 Coat Waffle Iron (Once pre-heated) with cooking spray and drop batter. Cook Until All waffle batter is used. THE ORIGINAL IIFYM • IF IT FITS YOUR MACROS • THE IIFYMMACRO CALCULATORWEIGHT LOSS CALCULATORSHOW TO START IIFYMLOGINKETO

CALCULATOR

As long as it fits your macro requirements, you can eat whatever you like. Easy weight loss! If your goal is to lose weight, we guarantee you will achieve this EASILY if you follow your unique plan. You’ll enjoy delicious food as you watch the pounds melt away! Take the hassle out of tracking your macros with a Meal Plan tailored to your IIFYM CALCULATOR • IF IT FITS YOUR MACROS CALORIE CALCULATOR Our IIFYM calorie Calculator takes the guess work out of calculating macros for immediate fat loss.. All you have to do is enter your details, select your goals and retrieve your macros. Our diet calculator is the most accurate macro calculator there is, making tracking macros & IIFYM fat loss very easy. MACRO CALCULATOR • LOSE WEIGHT THE RIGHT WAY • CALCULATE Welcome to the most accurate macro calculator in the world! We show busy people how to lose weight while eating the foods they love. Over 20,000 people use our calculator every day, including regular people, personal trainers, dietitians and even doctors! When answering the questions, make sure you’re as honest and accurate as possible. HOW TO PLAN YOUR MEALS TO FIT YOUR MACROS A balanced diet is crucial to good health and vitality, so it is important to maintain plenty of variety in your meals while you keep track of your macros. The seven essentials for a balanced diet are carbs, fat, fiber, protein, vitamins, minerals and water. 50 MACRO-FRIENDLY SNACKS IIFYM - The leader in helping people with macro dieting offering a variety of weight loss calculators, such as (TDEE, RMR, PCOS, BMI, BMR, Keto) along with articles to help you with flexible dieting. HOW TO EFFECTIVELY USE THE BMR TO LOSE WEIGHT IIFYM - The leader in helping people with macro dieting offering a variety of weight loss calculators, such as (TDEE, RMR, PCOS, BMI, BMR, Keto) along with articles to help you with flexible dieting. SHOULD I ADJUST MY MACROS ON DAYS THAT I DON'T EXERCISE? The If It Fits Your Macros weight loss diet is simple and easy to follow, and lets you eat whatever you want, event “junk food” while still helping you to lose weight. It’s a great diet, but it is not without issues. If you’re focused purely on hitting the same macro and calorie targets every day you might find that your performance suffers when you train. 10 MACRO FRIENDLY FOODS THAT ARE NATURAL VASODILATORS This is the most pleasurable macro friendly food out of this list of natural vasodilators, simply because it shows the power of IIFYM. You would be hard-pressed to find a healthy lifestyle plan that allows you to have chocolate, so you know you’ve hit the jackpot! 4 ALCOHOLIC DRINKS THAT WON’T DESTROY YOUR PROGRESS Many people think that alcohol is simply empty calories—and they’re right. It truly has no nutritional value to promote health. Sure, it has some antioxidants and trace amounts of nutrients that can aid in overall health benefits, but when you compare alcohol to whole nutrient-dense foods, there’s no comparison. EATING A LOW FAT DIET: HERE ARE 10 FOODS TO MINIMIZE OR It should be noted, however, that some saturated fats in the diet are beneficial. Meat and eggs, for example, are technically saturated fats, yet they provide high-quality protein along with many fat-soluble vitamins such as vitamin A, E, and K2. THE ORIGINAL IIFYM • IF IT FITS YOUR MACROS • THE IIFYMMACRO CALCULATORWEIGHT LOSS CALCULATORSHOW TO START IIFYMLOGINKETO

CALCULATOR

As long as it fits your macro requirements, you can eat whatever you like. Easy weight loss! If your goal is to lose weight, we guarantee you will achieve this EASILY if you follow your unique plan. You’ll enjoy delicious food as you watch the pounds melt away! Take the hassle out of tracking your macros with a Meal Plan tailored to your IIFYM CALCULATOR • IF IT FITS YOUR MACROS CALORIE CALCULATOR Our IIFYM calorie Calculator takes the guess work out of calculating macros for immediate fat loss.. All you have to do is enter your details, select your goals and retrieve your macros. Our diet calculator is the most accurate macro calculator there is, making tracking macros & IIFYM fat loss very easy. MACRO CALCULATOR • LOSE WEIGHT THE RIGHT WAY • CALCULATE Welcome to the most accurate macro calculator in the world! We show busy people how to lose weight while eating the foods they love. Over 20,000 people use our calculator every day, including regular people, personal trainers, dietitians and even doctors! When answering the questions, make sure you’re as honest and accurate as possible. HOW TO PLAN YOUR MEALS TO FIT YOUR MACROS A balanced diet is crucial to good health and vitality, so it is important to maintain plenty of variety in your meals while you keep track of your macros. The seven essentials for a balanced diet are carbs, fat, fiber, protein, vitamins, minerals and water. 50 MACRO-FRIENDLY SNACKS IIFYM - The leader in helping people with macro dieting offering a variety of weight loss calculators, such as (TDEE, RMR, PCOS, BMI, BMR, Keto) along with articles to help you with flexible dieting. HOW TO EFFECTIVELY USE THE BMR TO LOSE WEIGHT IIFYM - The leader in helping people with macro dieting offering a variety of weight loss calculators, such as (TDEE, RMR, PCOS, BMI, BMR, Keto) along with articles to help you with flexible dieting. SHOULD I ADJUST MY MACROS ON DAYS THAT I DON'T EXERCISE? The If It Fits Your Macros weight loss diet is simple and easy to follow, and lets you eat whatever you want, event “junk food” while still helping you to lose weight. It’s a great diet, but it is not without issues. If you’re focused purely on hitting the same macro and calorie targets every day you might find that your performance suffers when you train. 10 MACRO FRIENDLY FOODS THAT ARE NATURAL VASODILATORS This is the most pleasurable macro friendly food out of this list of natural vasodilators, simply because it shows the power of IIFYM. You would be hard-pressed to find a healthy lifestyle plan that allows you to have chocolate, so you know you’ve hit the jackpot! 4 ALCOHOLIC DRINKS THAT WON’T DESTROY YOUR PROGRESS Many people think that alcohol is simply empty calories—and they’re right. It truly has no nutritional value to promote health. Sure, it has some antioxidants and trace amounts of nutrients that can aid in overall health benefits, but when you compare alcohol to whole nutrient-dense foods, there’s no comparison. EATING A LOW FAT DIET: HERE ARE 10 FOODS TO MINIMIZE OR It should be noted, however, that some saturated fats in the diet are beneficial. Meat and eggs, for example, are technically saturated fats, yet they provide high-quality protein along with many fat-soluble vitamins such as vitamin A, E, and K2. 5 EXERCISES THAT ARE A TOTAL WASTE OF TIME 3. Bench Dips. This is a classic tricep toning go-to, but it’s actually incredibly unsafe. This move puts your shoulders in an unnatural position and most of us don’t have the flexibility and range of motion to perform this safely. Choose overhead presses with dumbbells instead. 4. Smith Machine Squats. EATING A LOW FAT DIET: HERE ARE 10 FOODS TO MINIMIZE OR It should be noted, however, that some saturated fats in the diet are beneficial. Meat and eggs, for example, are technically saturated fats, yet they provide high-quality protein along with many fat-soluble vitamins such as vitamin A, E, and K2. MACRO ALCOHOL CALCULATOR Macro Alcohol Calculator. Sometimes you just want to go out for a drink and not worry about your diet. We created the IIFYM Macro Alcohol Calculator to help you calculate the exact number of calories in your drinks, so you can convert them in to carbs and/or fat. TRACKING MACROS WHILE DINING OUT: THE 3 BEST APPROACHES The Simplest Choices. Yet, if you want to be truly sure, the best item to order is a salad. Since a salad isn’t cooked in any way (except for the protein source that comes with the salad), you have less to ADJUSTING MACROS-HOW OFTEN SHOULD I MAKE CHANGES? How Often Should I Change My Macros? So you used the IIFYM Macro Calculator to get your fat loss macros and you are ready to start rapid weight loss diet. The following strategy is paraphrased from our Advanced Macro Blueprint.Users that follow our Blueprint program get a much more detailed (yet simplified) version of this strategy to follow in step by step format. THE PERFECT MACRO RATIO: IS THERE A SUPERIOR MACRO SPLIT The Strategy to Ensure Preservation. By raising your protein intake however and using a macro split that tends to favor protein over carbs and fats, you ensure that even if some of that protein is utilized for energy, you’ll still have more than enough left over to help maintain lean muscle mass tissue. MENSTRUATION AND DIETING- MASTERING YOUR CYCLE Menstruation Hormones are running wild and it may start to feel as though nothing you do is helping alleviate the symptoms. Cramps set in, fatigue rages on, and the only action you want to take is staying curled up in your bed. 30 TIPS TO MAXIMIZE FOOD VOLUME WITH LOW MACROS Dieting can be a tough process both physically and mentally, especially when dieting down to contest levels of leanness. Even when doing everything “right”: having food high/cardio low prior to starting a cut or contest prep, taking adequate time between cuts, making small adjustments when plateaus happen, getting away with as much food/as little cardio as you can get away with while LOGIN - MEALPLAN.IIFYM.COM Members Login Email Address. Password SWEET POTATO PROTEIN WAFFLE Directions: 1 Pre-Heat Waffle Iron. 2 Remove skin from Sweet potato. Microwave for 1 minute and set aside. 3 In a mixing bowl add the rest of the dry and then grate the sweet potato. 4 Add wet ingredients to form batter. 5 Coat Waffle Iron (Once pre-heated) with cooking spray and drop batter. Cook Until All waffle batter is used. THE ORIGINAL IIFYM • IF IT FITS YOUR MACROS • THE IIFYMMACRO CALCULATORWEIGHT LOSS CALCULATORSHOW TO START IIFYMLOGINKETO

CALCULATOR

As long as it fits your macro requirements, you can eat whatever you like. Easy weight loss! If your goal is to lose weight, we guarantee you will achieve this EASILY if you follow your unique plan. You’ll enjoy delicious food as you watch the pounds melt away! Take the hassle out of tracking your macros with a Meal Plan tailored to your IIFYM CALCULATOR • IF IT FITS YOUR MACROS CALORIE CALCULATOR Our IIFYM calorie Calculator takes the guess work out of calculating macros for immediate fat loss.. All you have to do is enter your details, select your goals and retrieve your macros. Our diet calculator is the most accurate macro calculator there is, making tracking macros & IIFYM fat loss very easy. MACRO CALCULATOR • LOSE WEIGHT THE RIGHT WAY • CALCULATE Welcome to the most accurate macro calculator in the world! We show busy people how to lose weight while eating the foods they love. Over 20,000 people use our calculator every day, including regular people, personal trainers, dietitians and even doctors! When answering the questions, make sure you’re as honest and accurate as possible. HOW TO PLAN YOUR MEALS TO FIT YOUR MACROS A balanced diet is crucial to good health and vitality, so it is important to maintain plenty of variety in your meals while you keep track of your macros. The seven essentials for a balanced diet are carbs, fat, fiber, protein, vitamins, minerals and water. 50 MACRO-FRIENDLY SNACKS IIFYM - The leader in helping people with macro dieting offering a variety of weight loss calculators, such as (TDEE, RMR, PCOS, BMI, BMR, Keto) along with articles to help you with flexible dieting. HIGH FIBER DIET FOR WEIGHT LOSS: DIAL IN YOUR FIBER INTAKE In addition to the aforementioned foods, many other foods are fortified with fiber. Examples of fiber-fortified foods include high fiber tortillas, some protein and/or granola bars (e.g. Quest Bar) and some cereals (e.g. Fiber One). SHOULD I ADJUST MY MACROS ON DAYS THAT I DON'T EXERCISE? The If It Fits Your Macros weight loss diet is simple and easy to follow, and lets you eat whatever you want, event “junk food” while still helping you to lose weight. It’s a great diet, but it is not without issues. If you’re focused purely on hitting the same macro and calorie targets every day you might find that your performance suffers when you train. EATING A LOW FAT DIET: HERE ARE 10 FOODS TO MINIMIZE OR It should be noted, however, that some saturated fats in the diet are beneficial. Meat and eggs, for example, are technically saturated fats, yet they provide high-quality protein along with many fat-soluble vitamins such as vitamin A, E, and K2. 4 ALCOHOLIC DRINKS THAT WON’T DESTROY YOUR PROGRESS Many people think that alcohol is simply empty calories—and they’re right. It truly has no nutritional value to promote health. Sure, it has some antioxidants and trace amounts of nutrients that can aid in overall health benefits, but when you compare alcohol to whole nutrient-dense foods, there’s no comparison. SWEET POTATO PROTEIN WAFFLE Directions: 1 Pre-Heat Waffle Iron. 2 Remove skin from Sweet potato. Microwave for 1 minute and set aside. 3 In a mixing bowl add the rest of the dry and then grate the sweet potato. 4 Add wet ingredients to form batter. 5 Coat Waffle Iron (Once pre-heated) with cooking spray and drop batter. Cook Until All waffle batter is used. THE ORIGINAL IIFYM • IF IT FITS YOUR MACROS • THE IIFYMMACRO CALCULATORWEIGHT LOSS CALCULATORSHOW TO START IIFYMLOGINKETO

CALCULATOR

As long as it fits your macro requirements, you can eat whatever you like. Easy weight loss! If your goal is to lose weight, we guarantee you will achieve this EASILY if you follow your unique plan. You’ll enjoy delicious food as you watch the pounds melt away! Take the hassle out of tracking your macros with a Meal Plan tailored to your IIFYM CALCULATOR • IF IT FITS YOUR MACROS CALORIE CALCULATOR Our IIFYM calorie Calculator takes the guess work out of calculating macros for immediate fat loss.. All you have to do is enter your details, select your goals and retrieve your macros. Our diet calculator is the most accurate macro calculator there is, making tracking macros & IIFYM fat loss very easy. MACRO CALCULATOR • LOSE WEIGHT THE RIGHT WAY • CALCULATE Welcome to the most accurate macro calculator in the world! We show busy people how to lose weight while eating the foods they love. Over 20,000 people use our calculator every day, including regular people, personal trainers, dietitians and even doctors! When answering the questions, make sure you’re as honest and accurate as possible. HOW TO PLAN YOUR MEALS TO FIT YOUR MACROS A balanced diet is crucial to good health and vitality, so it is important to maintain plenty of variety in your meals while you keep track of your macros. The seven essentials for a balanced diet are carbs, fat, fiber, protein, vitamins, minerals and water. 50 MACRO-FRIENDLY SNACKS IIFYM - The leader in helping people with macro dieting offering a variety of weight loss calculators, such as (TDEE, RMR, PCOS, BMI, BMR, Keto) along with articles to help you with flexible dieting. HIGH FIBER DIET FOR WEIGHT LOSS: DIAL IN YOUR FIBER INTAKE In addition to the aforementioned foods, many other foods are fortified with fiber. Examples of fiber-fortified foods include high fiber tortillas, some protein and/or granola bars (e.g. Quest Bar) and some cereals (e.g. Fiber One). SHOULD I ADJUST MY MACROS ON DAYS THAT I DON'T EXERCISE? The If It Fits Your Macros weight loss diet is simple and easy to follow, and lets you eat whatever you want, event “junk food” while still helping you to lose weight. It’s a great diet, but it is not without issues. If you’re focused purely on hitting the same macro and calorie targets every day you might find that your performance suffers when you train. EATING A LOW FAT DIET: HERE ARE 10 FOODS TO MINIMIZE OR It should be noted, however, that some saturated fats in the diet are beneficial. Meat and eggs, for example, are technically saturated fats, yet they provide high-quality protein along with many fat-soluble vitamins such as vitamin A, E, and K2. 4 ALCOHOLIC DRINKS THAT WON’T DESTROY YOUR PROGRESS Many people think that alcohol is simply empty calories—and they’re right. It truly has no nutritional value to promote health. Sure, it has some antioxidants and trace amounts of nutrients that can aid in overall health benefits, but when you compare alcohol to whole nutrient-dense foods, there’s no comparison. SWEET POTATO PROTEIN WAFFLE Directions: 1 Pre-Heat Waffle Iron. 2 Remove skin from Sweet potato. Microwave for 1 minute and set aside. 3 In a mixing bowl add the rest of the dry and then grate the sweet potato. 4 Add wet ingredients to form batter. 5 Coat Waffle Iron (Once pre-heated) with cooking spray and drop batter. Cook Until All waffle batter is used. IIFYM CALCULATOR • IF IT FITS YOUR MACROS CALORIE CALCULATOR Our IIFYM calorie Calculator takes the guess work out of calculating macros for immediate fat loss.. All you have to do is enter your details, select your goals and retrieve your macros. Our diet calculator is the most accurate macro calculator there is, making tracking macros & IIFYM fat loss very easy. MENSTRUATION AND DIETING- MASTERING YOUR CYCLE Menstruation Hormones are running wild and it may start to feel as though nothing you do is helping alleviate the symptoms. Cramps set in, fatigue rages on, and the only action you want to take is staying curled up in your bed. BREASTFEEDING NUTRITION IIFYM - The leader in helping people with macro dieting offering a variety of weight loss calculators, such as (TDEE, RMR, PCOS, BMI, BMR, Keto) along with articles to help you with flexible dieting. HOW TO EFFECTIVELY USE THE BMR TO LOSE WEIGHT IIFYM - The leader in helping people with macro dieting offering a variety of weight loss calculators, such as (TDEE, RMR, PCOS, BMI, BMR, Keto) along with articles to help you with flexible dieting. ADJUSTING MACROS-HOW OFTEN SHOULD I MAKE CHANGES? How Often Should I Change My Macros? So you used the IIFYM Macro Calculator to get your fat loss macros and you are ready to start rapid weight loss diet. The following strategy is paraphrased from our Advanced Macro Blueprint.Users that follow our Blueprint program get a much more detailed (yet simplified) version of this strategy to follow in step by step format. 30 TIPS TO MAXIMIZE FOOD VOLUME WITH LOW MACROS Dieting can be a tough process both physically and mentally, especially when dieting down to contest levels of leanness. Even when doing everything “right”: having food high/cardio low prior to starting a cut or contest prep, taking adequate time between cuts, making small adjustments when plateaus happen, getting away with as much food/as little cardio as you can get away with while INTERVIEWS DR. LAYNE NORTON, PHD IIFYM - The leader in helping people with macro dieting offering a variety of weight loss calculators, such as (TDEE, RMR, PCOS, BMI, BMR, Keto) along with articles to help you with flexible dieting. LOGIN - MEALPLAN.IIFYM.COM Members Login Email Address. Password WHY ARE CARBS A FOCAL POINT WHILE FLEXIBLE DIETING? Carbs And Whey They Are A Focal Point In Flexible Dieting. Carbs are a focal point in dieting because eating a diet that is lower in carbs will result in a better way to lose weight. People do not have to count calories as much when they concentrate on lowering their carbohydrate intake. This is because it will help them to burn

calories when

50 BEST WORKOUT SONGS FOR HEAVY LIFTING AND HITTING PR’S Pre-Gaining. Pre-gaming is for the kids, we pre-gain around here, and boy is we good at it. Earbuds bumpin’ with the best workout songs available, knocking back that pre-workout supplement strong enough to wake the dead, and chalking up your hands more than a middle-aged woman powdering her face- it’s time to get to gaining! THE ORIGINAL IIFYM • IF IT FITS YOUR MACROS • THE IIFYMMACRO CALCULATORWEIGHT LOSS CALCULATORSHOW TO START IIFYMLOGINKETO

CALCULATOR

As long as it fits your macro requirements, you can eat whatever you like. Easy weight loss! If your goal is to lose weight, we guarantee you will achieve this EASILY if you follow your unique plan. You’ll enjoy delicious food as you watch the pounds melt away! Take the hassle out of tracking your macros with a Meal Plan tailored to your IIFYM CALCULATOR • IF IT FITS YOUR MACROS CALORIE CALCULATOR Our IIFYM calorie Calculator takes the guess work out of calculating macros for immediate fat loss.. All you have to do is enter your details, select your goals and retrieve your macros. Our diet calculator is the most accurate macro calculator there is, making tracking macros & IIFYM fat loss very easy. MACRO CALCULATOR • LOSE WEIGHT THE RIGHT WAY • CALCULATE Welcome to the most accurate macro calculator in the world! We show busy people how to lose weight while eating the foods they love. Over 20,000 people use our calculator every day, including regular people, personal trainers, dietitians and even doctors! When answering the questions, make sure you’re as honest and accurate as possible. MENSTRUATION AND DIETING- MASTERING YOUR CYCLE Menstruation Hormones are running wild and it may start to feel as though nothing you do is helping alleviate the symptoms. Cramps set in, fatigue rages on, and the only action you want to take is staying curled up in your bed. SHOULD I ADJUST MY MACROS ON DAYS THAT I DON'T EXERCISE? The If It Fits Your Macros weight loss diet is simple and easy to follow, and lets you eat whatever you want, event “junk food” while still helping you to lose weight. It’s a great diet, but it is not without issues. If you’re focused purely on hitting the same macro and calorie targets every day you might find that your performance suffers when you train. HIGH FIBER DIET FOR WEIGHT LOSS: DIAL IN YOUR FIBER INTAKEBEST FOODS FOR FIBER INTAKEAVERAGE FIBER INTAKEDAILY RECOMMENDED FIBER INTAKEDAILY FIBER INTAKE MENDAILY INTAKE OF FIBERRECOMMENDED FIBER

INTAKE MEN

In addition to the aforementioned foods, many other foods are fortified with fiber. Examples of fiber-fortified foods include high fiber tortillas, some protein and/or granola bars (e.g. Quest Bar) and some cereals (e.g. Fiber One). HOW TO EFFECTIVELY USE THE BMR TO LOSE WEIGHT IIFYM - The leader in helping people with macro dieting offering a variety of weight loss calculators, such as (TDEE, RMR, PCOS, BMI, BMR, Keto) along with articles to help you with flexible dieting. EATING A LOW FAT DIET: HERE ARE 10 FOODS TO MINIMIZE OR It should be noted, however, that some saturated fats in the diet are beneficial. Meat and eggs, for example, are technically saturated fats, yet they provide high-quality protein along with many fat-soluble vitamins such as vitamin A, E, and K2. LOGIN - MEALPLAN.IIFYM.COMIIFYM CALCULATORIIFYM WOMENIIFYM APPIIFYM MACRO CALCULATORIIFYM CALORIE CALCULATORIIFYM CALCULATOR MEN Email Address. Password. Remember Me Forgotten password? 4 ALCOHOLIC DRINKS THAT WON’T DESTROY YOUR PROGRESS Many people think that alcohol is simply empty calories—and they’re right. It truly has no nutritional value to promote health. Sure, it has some antioxidants and trace amounts of nutrients that can aid in overall health benefits, but when you compare alcohol to whole nutrient-dense foods, there’s no comparison. THE ORIGINAL IIFYM • IF IT FITS YOUR MACROS • THE IIFYMMACRO CALCULATORWEIGHT LOSS CALCULATORSHOW TO START IIFYMLOGINKETO

CALCULATOR

As long as it fits your macro requirements, you can eat whatever you like. Easy weight loss! If your goal is to lose weight, we guarantee you will achieve this EASILY if you follow your unique plan. You’ll enjoy delicious food as you watch the pounds melt away! Take the hassle out of tracking your macros with a Meal Plan tailored to your IIFYM CALCULATOR • IF IT FITS YOUR MACROS CALORIE CALCULATOR Our IIFYM calorie Calculator takes the guess work out of calculating macros for immediate fat loss.. All you have to do is enter your details, select your goals and retrieve your macros. Our diet calculator is the most accurate macro calculator there is, making tracking macros & IIFYM fat loss very easy. MACRO CALCULATOR • LOSE WEIGHT THE RIGHT WAY • CALCULATE Welcome to the most accurate macro calculator in the world! We show busy people how to lose weight while eating the foods they love. Over 20,000 people use our calculator every day, including regular people, personal trainers, dietitians and even doctors! When answering the questions, make sure you’re as honest and accurate as possible. MENSTRUATION AND DIETING- MASTERING YOUR CYCLE Menstruation Hormones are running wild and it may start to feel as though nothing you do is helping alleviate the symptoms. Cramps set in, fatigue rages on, and the only action you want to take is staying curled up in your bed. SHOULD I ADJUST MY MACROS ON DAYS THAT I DON'T EXERCISE? The If It Fits Your Macros weight loss diet is simple and easy to follow, and lets you eat whatever you want, event “junk food” while still helping you to lose weight. It’s a great diet, but it is not without issues. If you’re focused purely on hitting the same macro and calorie targets every day you might find that your performance suffers when you train. HIGH FIBER DIET FOR WEIGHT LOSS: DIAL IN YOUR FIBER INTAKEBEST FOODS FOR FIBER INTAKEAVERAGE FIBER INTAKEDAILY RECOMMENDED FIBER INTAKEDAILY FIBER INTAKE MENDAILY INTAKE OF FIBERRECOMMENDED FIBER

INTAKE MEN

In addition to the aforementioned foods, many other foods are fortified with fiber. Examples of fiber-fortified foods include high fiber tortillas, some protein and/or granola bars (e.g. Quest Bar) and some cereals (e.g. Fiber One). HOW TO EFFECTIVELY USE THE BMR TO LOSE WEIGHT IIFYM - The leader in helping people with macro dieting offering a variety of weight loss calculators, such as (TDEE, RMR, PCOS, BMI, BMR, Keto) along with articles to help you with flexible dieting. EATING A LOW FAT DIET: HERE ARE 10 FOODS TO MINIMIZE OR It should be noted, however, that some saturated fats in the diet are beneficial. Meat and eggs, for example, are technically saturated fats, yet they provide high-quality protein along with many fat-soluble vitamins such as vitamin A, E, and K2. LOGIN - MEALPLAN.IIFYM.COMIIFYM CALCULATORIIFYM WOMENIIFYM APPIIFYM MACRO CALCULATORIIFYM CALORIE CALCULATORIIFYM CALCULATOR MEN Email Address. Password. Remember Me Forgotten password? 4 ALCOHOLIC DRINKS THAT WON’T DESTROY YOUR PROGRESS Many people think that alcohol is simply empty calories—and they’re right. It truly has no nutritional value to promote health. Sure, it has some antioxidants and trace amounts of nutrients that can aid in overall health benefits, but when you compare alcohol to whole nutrient-dense foods, there’s no comparison. 50 MACRO-FRIENDLY SNACKS IIFYM - The leader in helping people with macro dieting offering a variety of weight loss calculators, such as (TDEE, RMR, PCOS, BMI, BMR, Keto) along with articles to help you with flexible dieting. BREASTFEEDING NUTRITION IIFYM - The leader in helping people with macro dieting offering a variety of weight loss calculators, such as (TDEE, RMR, PCOS, BMI, BMR, Keto) along with articles to help you with flexible dieting. MACRO ALCOHOL CALCULATOR Macro Alcohol Calculator. Sometimes you just want to go out for a drink and not worry about your diet. We created the IIFYM Macro Alcohol Calculator to help you calculate the exact number of calories in your drinks, so you can convert them in to carbs and/or fat. HOW TO PLAN YOUR MEALS TO FIT YOUR MACROS A balanced diet is crucial to good health and vitality, so it is important to maintain plenty of variety in your meals while you keep track of your macros. The seven essentials for a balanced diet are carbs, fat, fiber, protein, vitamins, minerals and water. 30 TIPS TO MAXIMIZE FOOD VOLUME WITH LOW MACROS Dieting can be a tough process both physically and mentally, especially when dieting down to contest levels of leanness. Even when doing everything “right”: having food high/cardio low prior to starting a cut or contest prep, taking adequate time between cuts, making small adjustments when plateaus happen, getting away with as much food/as little cardio as you can get away with while EATING A LOW FAT DIET: HERE ARE 10 FOODS TO MINIMIZE OR It should be noted, however, that some saturated fats in the diet are beneficial. Meat and eggs, for example, are technically saturated fats, yet they provide high-quality protein along with many fat-soluble vitamins such as vitamin A, E, and K2. ADJUSTING MACROS-HOW OFTEN SHOULD I MAKE CHANGES? How Often Should I Change My Macros? So you used the IIFYM Macro Calculator to get your fat loss macros and you are ready to start rapid weight loss diet. The following strategy is paraphrased from our Advanced Macro Blueprint.Users that follow our Blueprint program get a much more detailed (yet simplified) version of this strategy to follow in step by step format. 5 EXERCISES THAT ARE A TOTAL WASTE OF TIME 3. Bench Dips. This is a classic tricep toning go-to, but it’s actually incredibly unsafe. This move puts your shoulders in an unnatural position and most of us don’t have the flexibility and range of motion to perform this safely. Choose overhead presses with dumbbells instead. 4. Smith Machine Squats. SWEET POTATO PROTEIN WAFFLE Directions: 1 Pre-Heat Waffle Iron. 2 Remove skin from Sweet potato. Microwave for 1 minute and set aside. 3 In a mixing bowl add the rest of the dry and then grate the sweet potato. 4 Add wet ingredients to form batter. 5 Coat Waffle Iron (Once pre-heated) with cooking spray and drop batter. Cook Until All waffle batter is used. CHOCOLATE CHIP MUFFINS Directions: 1 Pre-Heat Oven to 350 degrees.; 2 Mix all Dry ingredients in a mixing bowl (Whey, Baking Powder, Splenda, SF/FF Pudding Mix, and Pancake Mix).; 3 Slowly add in wet (egg whites, yogurt, almond milk, and vanilla extract).; 4 Use a hand mixer or a stand up mixer to combine batter, or simply mix with a spoon until batter is formed.; 5 Fold in the chocolate chips last and finalize the THE ORIGINAL IIFYM • IF IT FITS YOUR MACROS • THE IIFYMMACRO CALCULATORWEIGHT LOSS CALCULATORSHOW TO START IIFYMLOGINKETO

CALCULATOR

As long as it fits your macro requirements, you can eat whatever you like. Easy weight loss! If your goal is to lose weight, we guarantee you will achieve this EASILY if you follow your unique plan. You’ll enjoy delicious food as you watch the pounds melt away! Take the hassle out of tracking your macros with a Meal Plan tailored to your IIFYM CALCULATOR • IF IT FITS YOUR MACROS CALORIE CALCULATOR Our IIFYM calorie Calculator takes the guess work out of calculating macros for immediate fat loss.. All you have to do is enter your details, select your goals and retrieve your macros. Our diet calculator is the most accurate macro calculator there is, making tracking macros & IIFYM fat loss very easy. MACRO CALCULATOR • LOSE WEIGHT THE RIGHT WAY • CALCULATE Welcome to the most accurate macro calculator in the world! We show busy people how to lose weight while eating the foods they love. Over 20,000 people use our calculator every day, including regular people, personal trainers, dietitians and even doctors! When answering the questions, make sure you’re as honest and accurate as possible. MENSTRUATION AND DIETING- MASTERING YOUR CYCLE Menstruation Hormones are running wild and it may start to feel as though nothing you do is helping alleviate the symptoms. Cramps set in, fatigue rages on, and the only action you want to take is staying curled up in your bed. SHOULD I ADJUST MY MACROS ON DAYS THAT I DON'T EXERCISE? The If It Fits Your Macros weight loss diet is simple and easy to follow, and lets you eat whatever you want, event “junk food” while still helping you to lose weight. It’s a great diet, but it is not without issues. If you’re focused purely on hitting the same macro and calorie targets every day you might find that your performance suffers when you train. HIGH FIBER DIET FOR WEIGHT LOSS: DIAL IN YOUR FIBER INTAKEBEST FOODS FOR FIBER INTAKEAVERAGE FIBER INTAKEDAILY RECOMMENDED FIBER INTAKEDAILY FIBER INTAKE MENDAILY INTAKE OF FIBERRECOMMENDED FIBER

INTAKE MEN

In addition to the aforementioned foods, many other foods are fortified with fiber. Examples of fiber-fortified foods include high fiber tortillas, some protein and/or granola bars (e.g. Quest Bar) and some cereals (e.g. Fiber One). HOW TO EFFECTIVELY USE THE BMR TO LOSE WEIGHT IIFYM - The leader in helping people with macro dieting offering a variety of weight loss calculators, such as (TDEE, RMR, PCOS, BMI, BMR, Keto) along with articles to help you with flexible dieting. EATING A LOW FAT DIET: HERE ARE 10 FOODS TO MINIMIZE OR It should be noted, however, that some saturated fats in the diet are beneficial. Meat and eggs, for example, are technically saturated fats, yet they provide high-quality protein along with many fat-soluble vitamins such as vitamin A, E, and K2. LOGIN - MEALPLAN.IIFYM.COMIIFYM CALCULATORIIFYM WOMENIIFYM APPIIFYM MACRO CALCULATORIIFYM CALORIE CALCULATORIIFYM CALCULATOR MEN Email Address. Password. Remember Me Forgotten password? 4 ALCOHOLIC DRINKS THAT WON’T DESTROY YOUR PROGRESS Many people think that alcohol is simply empty calories—and they’re right. It truly has no nutritional value to promote health. Sure, it has some antioxidants and trace amounts of nutrients that can aid in overall health benefits, but when you compare alcohol to whole nutrient-dense foods, there’s no comparison. THE ORIGINAL IIFYM • IF IT FITS YOUR MACROS • THE IIFYMMACRO CALCULATORWEIGHT LOSS CALCULATORSHOW TO START IIFYMLOGINKETO

CALCULATOR

As long as it fits your macro requirements, you can eat whatever you like. Easy weight loss! If your goal is to lose weight, we guarantee you will achieve this EASILY if you follow your unique plan. You’ll enjoy delicious food as you watch the pounds melt away! Take the hassle out of tracking your macros with a Meal Plan tailored to your IIFYM CALCULATOR • IF IT FITS YOUR MACROS CALORIE CALCULATOR Our IIFYM calorie Calculator takes the guess work out of calculating macros for immediate fat loss.. All you have to do is enter your details, select your goals and retrieve your macros. Our diet calculator is the most accurate macro calculator there is, making tracking macros & IIFYM fat loss very easy. MACRO CALCULATOR • LOSE WEIGHT THE RIGHT WAY • CALCULATE Welcome to the most accurate macro calculator in the world! We show busy people how to lose weight while eating the foods they love. Over 20,000 people use our calculator every day, including regular people, personal trainers, dietitians and even doctors! When answering the questions, make sure you’re as honest and accurate as possible. MENSTRUATION AND DIETING- MASTERING YOUR CYCLE Menstruation Hormones are running wild and it may start to feel as though nothing you do is helping alleviate the symptoms. Cramps set in, fatigue rages on, and the only action you want to take is staying curled up in your bed. SHOULD I ADJUST MY MACROS ON DAYS THAT I DON'T EXERCISE? The If It Fits Your Macros weight loss diet is simple and easy to follow, and lets you eat whatever you want, event “junk food” while still helping you to lose weight. It’s a great diet, but it is not without issues. If you’re focused purely on hitting the same macro and calorie targets every day you might find that your performance suffers when you train. HIGH FIBER DIET FOR WEIGHT LOSS: DIAL IN YOUR FIBER INTAKEBEST FOODS FOR FIBER INTAKEAVERAGE FIBER INTAKEDAILY RECOMMENDED FIBER INTAKEDAILY FIBER INTAKE MENDAILY INTAKE OF FIBERRECOMMENDED FIBER

INTAKE MEN

In addition to the aforementioned foods, many other foods are fortified with fiber. Examples of fiber-fortified foods include high fiber tortillas, some protein and/or granola bars (e.g. Quest Bar) and some cereals (e.g. Fiber One). HOW TO EFFECTIVELY USE THE BMR TO LOSE WEIGHT IIFYM - The leader in helping people with macro dieting offering a variety of weight loss calculators, such as (TDEE, RMR, PCOS, BMI, BMR, Keto) along with articles to help you with flexible dieting. EATING A LOW FAT DIET: HERE ARE 10 FOODS TO MINIMIZE OR It should be noted, however, that some saturated fats in the diet are beneficial. Meat and eggs, for example, are technically saturated fats, yet they provide high-quality protein along with many fat-soluble vitamins such as vitamin A, E, and K2. LOGIN - MEALPLAN.IIFYM.COMIIFYM CALCULATORIIFYM WOMENIIFYM APPIIFYM MACRO CALCULATORIIFYM CALORIE CALCULATORIIFYM CALCULATOR MEN Email Address. Password. Remember Me Forgotten password? 4 ALCOHOLIC DRINKS THAT WON’T DESTROY YOUR PROGRESS Many people think that alcohol is simply empty calories—and they’re right. It truly has no nutritional value to promote health. Sure, it has some antioxidants and trace amounts of nutrients that can aid in overall health benefits, but when you compare alcohol to whole nutrient-dense foods, there’s no comparison. 50 MACRO-FRIENDLY SNACKS IIFYM - The leader in helping people with macro dieting offering a variety of weight loss calculators, such as (TDEE, RMR, PCOS, BMI, BMR, Keto) along with articles to help you with flexible dieting. BREASTFEEDING NUTRITION IIFYM - The leader in helping people with macro dieting offering a variety of weight loss calculators, such as (TDEE, RMR, PCOS, BMI, BMR, Keto) along with articles to help you with flexible dieting. MACRO ALCOHOL CALCULATOR Macro Alcohol Calculator. Sometimes you just want to go out for a drink and not worry about your diet. We created the IIFYM Macro Alcohol Calculator to help you calculate the exact number of calories in your drinks, so you can convert them in to carbs and/or fat. HOW TO PLAN YOUR MEALS TO FIT YOUR MACROS A balanced diet is crucial to good health and vitality, so it is important to maintain plenty of variety in your meals while you keep track of your macros. The seven essentials for a balanced diet are carbs, fat, fiber, protein, vitamins, minerals and water. 30 TIPS TO MAXIMIZE FOOD VOLUME WITH LOW MACROS Dieting can be a tough process both physically and mentally, especially when dieting down to contest levels of leanness. Even when doing everything “right”: having food high/cardio low prior to starting a cut or contest prep, taking adequate time between cuts, making small adjustments when plateaus happen, getting away with as much food/as little cardio as you can get away with while EATING A LOW FAT DIET: HERE ARE 10 FOODS TO MINIMIZE OR It should be noted, however, that some saturated fats in the diet are beneficial. Meat and eggs, for example, are technically saturated fats, yet they provide high-quality protein along with many fat-soluble vitamins such as vitamin A, E, and K2. ADJUSTING MACROS-HOW OFTEN SHOULD I MAKE CHANGES? How Often Should I Change My Macros? So you used the IIFYM Macro Calculator to get your fat loss macros and you are ready to start rapid weight loss diet. The following strategy is paraphrased from our Advanced Macro Blueprint.Users that follow our Blueprint program get a much more detailed (yet simplified) version of this strategy to follow in step by step format. 5 EXERCISES THAT ARE A TOTAL WASTE OF TIME 3. Bench Dips. This is a classic tricep toning go-to, but it’s actually incredibly unsafe. This move puts your shoulders in an unnatural position and most of us don’t have the flexibility and range of motion to perform this safely. Choose overhead presses with dumbbells instead. 4. Smith Machine Squats. SWEET POTATO PROTEIN WAFFLE Directions: 1 Pre-Heat Waffle Iron. 2 Remove skin from Sweet potato. Microwave for 1 minute and set aside. 3 In a mixing bowl add the rest of the dry and then grate the sweet potato. 4 Add wet ingredients to form batter. 5 Coat Waffle Iron (Once pre-heated) with cooking spray and drop batter. Cook Until All waffle batter is used. CHOCOLATE CHIP MUFFINS Directions: 1 Pre-Heat Oven to 350 degrees.; 2 Mix all Dry ingredients in a mixing bowl (Whey, Baking Powder, Splenda, SF/FF Pudding Mix, and Pancake Mix).; 3 Slowly add in wet (egg whites, yogurt, almond milk, and vanilla extract).; 4 Use a hand mixer or a stand up mixer to combine batter, or simply mix with a spoon until batter is formed.; 5 Fold in the chocolate chips last and finalize the THE ORIGINAL IIFYM • IF IT FITS YOUR MACROS • THE IIFYMMACRO CALCULATORWEIGHT LOSS CALCULATORSHOW TO START IIFYMLOGINKETO

CALCULATOR

IIFYM - Learn how to start tracking your macros with our weight loss calculators, In depth blog articles to help you with your weight loss. IIFYM CALCULATOR • IF IT FITS YOUR MACROS CALORIE CALCULATOR The IIFYM calculator is the first diet calorie calculator of its kind. We developed the IIFYM macro calculator to become the most comprehensive and easy to use weight loss calculator for people following the IIFYM diet and flexible dieting for fat loss with IIFYM. MACRO CALCULATOR • LOSE WEIGHT THE RIGHT WAY • CALCULATE Welcome to the most accurate macro calculator in the world! We show busy people how to lose weight while eating the foods they love. Over 20,000 people use our calculator every day, including regular people, personal trainers, dietitians and even doctors! MENSTRUATION AND DIETING- MASTERING YOUR CYCLE Menstruation Hormones are running wild and it may start to feel as though nothing you do is helping alleviate the symptoms. Cramps set in, fatigue rages on, and the only action you want to take is staying curled up in your bed. HIGH FIBER DIET FOR WEIGHT LOSS: DIAL IN YOUR FIBER INTAKEBEST FOODS FOR FIBER INTAKEAVERAGE FIBER INTAKEDAILY RECOMMENDED FIBER INTAKEDAILY FIBER INTAKE MENDAILY INTAKE OF FIBERRECOMMENDED FIBER

INTAKE MEN

In addition to the aforementioned foods, many other foods are fortified with fiber. Examples of fiber-fortified foods include high fiber tortillas, some protein and/or granola bars (e.g. Quest Bar) and some cereals (e.g. Fiber One). HOW TO EFFECTIVELY USE THE BMR TO LOSE WEIGHT IIFYM - The leader in helping people with macro dieting offering a variety of weight loss calculators, such as (TDEE, RMR, PCOS, BMI, BMR, Keto) along with articles to help you with flexible dieting. THE ORIGINAL IIFYM • IF IT FITS YOUR MACROS • THE IIFYMMACRO CALCULATORWEIGHT LOSS CALCULATORSHOW TO START IIFYMLOGINKETO

CALCULATOR

IIFYM - Learn how to start tracking your macros with our weight loss calculators, In depth blog articles to help you with your weight loss. IIFYM CALCULATOR • IF IT FITS YOUR MACROS CALORIE CALCULATOR The IIFYM calculator is the first diet calorie calculator of its kind. We developed the IIFYM macro calculator to become the most comprehensive and easy to use weight loss calculator for people following the IIFYM diet and flexible dieting for fat loss with IIFYM. MACRO CALCULATOR • LOSE WEIGHT THE RIGHT WAY • CALCULATE Welcome to the most accurate macro calculator in the world! We show busy people how to lose weight while eating the foods they love. Over 20,000 people use our calculator every day, including regular people, personal trainers, dietitians and even doctors! MENSTRUATION AND DIETING- MASTERING YOUR CYCLE Menstruation Hormones are running wild and it may start to feel as though nothing you do is helping alleviate the symptoms. Cramps set in, fatigue rages on, and the only action you want to take is staying curled up in your bed. HIGH FIBER DIET FOR WEIGHT LOSS: DIAL IN YOUR FIBER INTAKEBEST FOODS FOR FIBER INTAKEAVERAGE FIBER INTAKEDAILY RECOMMENDED FIBER INTAKEDAILY FIBER INTAKE MENDAILY INTAKE OF FIBERRECOMMENDED FIBER

INTAKE MEN

In addition to the aforementioned foods, many other foods are fortified with fiber. Examples of fiber-fortified foods include high fiber tortillas, some protein and/or granola bars (e.g. Quest Bar) and some cereals (e.g. Fiber One). HOW TO EFFECTIVELY USE THE BMR TO LOSE WEIGHT IIFYM - The leader in helping people with macro dieting offering a variety of weight loss calculators, such as (TDEE, RMR, PCOS, BMI, BMR, Keto) along with articles to help you with flexible dieting. 50 MACRO-FRIENDLY SNACKS IIFYM - The leader in helping people with macro dieting offering a variety of weight loss calculators, such as (TDEE, RMR, PCOS, BMI, BMR, Keto) along with articles to help you with flexible dieting. MACRO ALCOHOL CALCULATOR Macro Alcohol Calculator. Sometimes you just want to go out for a drink and not worry about your diet. We created the IIFYM Macro Alcohol Calculator to help you calculate the exact number of calories in your drinks, so you can convert them in to carbs and/or fat. HOW TO PLAN YOUR MEALS TO FIT YOUR MACROS A balanced diet is crucial to good health and vitality, so it is important to maintain plenty of variety in your meals while you keep track of your macros. The seven essentials for a balanced diet are carbs, fat, fiber, protein, vitamins, minerals and water. BREASTFEEDING NUTRITION IIFYM - The leader in helping people with macro dieting offering a variety of weight loss calculators, such as (TDEE, RMR, PCOS, BMI, BMR, Keto) along with articles to help you with flexible dieting. 30 TIPS TO MAXIMIZE FOOD VOLUME WITH LOW MACROS Dieting can be a tough process both physically and mentally, especially when dieting down to contest levels of leanness. Even when doing everything “right”: having food high/cardio low prior to starting a cut or contest prep, taking adequate time between cuts, making small adjustments when plateaus happen, getting away with as much food/as little cardio as you can get away with while EATING A LOW FAT DIET: HERE ARE 10 FOODS TO MINIMIZE OR It should be noted, however, that some saturated fats in the diet are beneficial. Meat and eggs, for example, are technically saturated fats, yet they provide high-quality protein along with many fat-soluble vitamins such as vitamin A, E, and K2. ADJUSTING MACROS-HOW OFTEN SHOULD I MAKE CHANGES? How Often Should I Change My Macros? So you used the IIFYM Macro Calculator to get your fat loss macros and you are ready to start rapid weight loss diet. The following strategy is paraphrased from our Advanced Macro Blueprint.Users that follow our Blueprint program get a much more detailed (yet simplified) version of this strategy to follow in step by step format. 5 EXERCISES THAT ARE A TOTAL WASTE OF TIME The Smith Machine was created as a “safer” alternative to free weights because the barbell is fixed in place. However, this fixed position can be even more damaging as it SWEET POTATO PROTEIN WAFFLE Directions: 1 Pre-Heat Waffle Iron; 2 Remove skin from Sweet potato. Microwave for 1 minute and set aside. 3 In a mixing bowl add the rest of the dry and then grate the sweet potato.; 4 Add wet ingredients to form batter; 5 Coat Waffle Iron (Once pre-heated) with cooking spray and drop batter. Cook Until All waffle batter is used. 6 Enjoy CHOCOLATE CHIP MUFFINS Directions: 1 Pre-Heat Oven to 350 degrees.; 2 Mix all Dry ingredients in a mixing bowl (Whey, Baking Powder, Splenda, SF/FF Pudding Mix, and Pancake Mix).; 3 Slowly add in wet (egg whites, yogurt, almond milk, and vanilla extract).; 4 Use a hand mixer or a stand up mixer to combine batter, or simply mix with a spoon until batter is formed.; 5 Fold in the chocolate chips last and finalize the

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