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Diet and nutrition

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DemonTim said:
yeah. I can see how being a condescending twat about it is the way to discuss things.

"Third, have fun. Remember, IIFYM is not about eating AS MUCH food as you want, but rather, eating foods you crave when you crave them – in moderation and in accordance with your recommendations. So eat pizza. But, make sure that it fits in your daily macros."

"
Meal Planning

The nice part about IIFYM is that you can choose to eat whatever you want. However, you’ll find that it’s hard to meet your ratios if you eat nothing but “junk food”. For example, if you want to eat pizza, you can. An average medium slice of pepperoni pizza has 10 grams of protein, 13 grams of fat, and 26 grams of carbohydrate. You could probably eat one slice and still meet your daily nutrient goals.

But, if you eat three slices of pizza, you’re up to 39 grams of fat. If you are only allowed 50 grams of fat for the day (example only) eating 3 slices of pizza might not be the best idea.


Overall, you’ll want to choose nutrient-dense, healthy foods for most of the day, and eat smaller amounts of the less nutrient dense foods. Good choices include fruits and vegetables, lean meat, low-fat dairy, and whole grains. By eating more nutrient-dense foods, you’ll get the nutrients that you need (including important vitamins and minerals) and feel full and satisfied. Select natural foods over processed foods, and choose foods without much added salt, added sugar, or added fat."

The pages also literally suggest against starving yourself to fit loads of junk in. The above is sent out to the IIFYM mailing list, tnation, also gives advice on it.

One of the people I was referring to on the IIFYM Facebook page was eating 200 calories 4 days a week, so she could eat corn chips, twinkies, skittles and other stuff like that on the other 3 days. She's following a combo of IIFYM and IF (which is common for those following IIFYM)

As I said:
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Overreaction much? I wasn't even trying to be condescending although I admit the phrasing in my first sentence was poor.

As I said I was genuinely confused because the very title of IIFYM and every single post I've ever read on the matter completely disregards nutrient density in favour of macro nutrient content. I don't think that can be attributed to a "loudmouthed" minority especially considering it's exactly what the title of the program alludes to.
 
After reading this IIFYM article

http://sigmanutrition.com/iifym-vs-paleo/

That's exactly the current eating philosophy (keep it 80/20) I'm following, mind you I'm not cutting but I better understand the overall concept now.

I still think if you're cutting it's better to just avoid shit altogether unless you're having a refeed day or something.
 
showdownhero said:
After reading this IIFYM article

http://sigmanutrition.com/iifym-vs-paleo/

That's exactly the current eating philosophy (keep it 80/20) I'm following, mind you I'm not cutting but I better understand the overall concept now.

I still think if you're cutting it's better to just avoid shit altogether unless you're having a refeed day or something.
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So IIFYM is just the ADG with a catchy name?
Quality whole foods 85% of the time, 15% discretionary foods allowed.
 
All "IIFYM" should mean is when it comes to changing body composition favourably, you have a certain requirement of protein and calorie targets you have to meet alter the body's stores of tissues. So if you have food that is generally classified as "junk" once in a while it's not a big deal if it doesn't put you over your calorie requirements. That's all. But somehow people took it to mean "oh ok I will just eat whatever I want because IIFYM!" and use it to justify their stupid choices. I hope the acronym goes away because it's really just common sense when you think about it.

If you want to lose fat / gain muscle every diet you follow has to meet your protein and energy requirements consistently in the long run.
 
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Bazzar said:
I read the Pizza Brah's plan. Meh.

Fact is Eirik Stevens made it up because he was sick of noobs asking silly questions about food intake, from there IIFYM has developed a life of its own as pure bro science ONLY discussed in gyms and NOT in any nutrition circles.
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And that's my exact point. I've given examples of how it is discussed as bro science by gym goers, years before anyone even discussed it, and you asked for science to back it. You're being deliberately obtuse about it. Showdowns link even talks about what Stevens said originally and how SOME people ran with something it didn't mean.

showdownhero said:
Overreaction much? I wasn't even trying to be condescending although I admit the phrasing in my first sentence was poor.

As I said I was genuinely confused because the very title of IIFYM and every single post I've ever read on the matter completely disregards nutrient density in favour of macro nutrient content. I don't think that can be attributed to a "loudmouthed" minority especially considering it's exactly what the title of the program alludes to.
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Wasn't overreacting. You admit it was phrased poorly.

Well now you've read that sigma article you can say that the second paragraph isn't true.

It can be attributed to a loudmouth minority, I'm unsure how you can dispute that. Every link about it posted in here (or my quotes from the direct source) say it's not that. Loudmouths come out and push it, people with no idea latch onto it, it perpetuates.

You're oversimplifying from a name. It would be like making the assumption that LCHF, means just eat low carbs and high fat, and that there is nothing more to it.
 
Just my two cents;

At its heart IIFYM would of (I assumed) been designed to allow flexibility in your diet. Most of the time it would of been clean foods but allow some junk food to make sure you hit your macros.

But no doubt somewhere along the way some bro decided to take this to the extreme and turn all his meals from clean foods to junk food and just hit his macros.

I would say IIFYM at its core still requires you to hit your macros, but still calories and food portions have to be controlled. You can't have as much food as you like, it may alllow you a serving of ice cream instead of sweet potato. But not 3 Big Mac meals instead of dinner.

Without doing any research I'd say IIFYM doesn't have much science base but is evidence based on what blokes have done in the gym over the years.

Layne Norton has a good take on gym and dieting in general. He believe is flexible dieting, not depriving yousrself of certain foods but allowing you make smart decisions based on macro content to allow some certain junk foods in a controlled manner.

In summary IIFYM allows some junk food but not an excuse to eat as much of whatever you want.
 


Watching some videos this morning and saw this one again.
 
Top Stories: Mexican forests paying the price for avocados

While Australian millennials are forfeiting their house deposits to pay for smashed avocado, elsewhere in the world authorities are worried about how much forest land is being lost to make way for orchards of the popular fruit. Key points: Mexico's Michoacan forest, world's top producer of avocados, clears 20,000 hectares each year for agriculture Up to 40 per cent of that is for avocado orchards, which use twice as much water as forest vegetation Many species, including the monarch butterfly, rely on the forest habitat for survival In Mexico, the environmental department has raised concerns that deforestation caused by the expansion of avocado orchards is much higher than previously thought. Talia Coria, an official in the attorney-general's office for environmental protection, said...

Read the full story
http://abc.net.au/news/7983012
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Food for thought
 

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GMO food.....yay Monsanto.


Started a diff food intake yesterday
Mrs made a veg soup thingy
Litre of veg stock, cabbage, broccoli, carrot, peas, beans, celery, green capsicum, onion and some spinach.

So yesterday consisted of three fried eggs on wholemeal toast
A bowl of the soup
4 strawberries and ten blueberries
Around 2 litres of water

Today was 4 scrambled eggs with spinach and garlic on 2 bits of wholemeal toast with real butter at 11am
A bowl of veg soup for 7pm
A kiwi fruit at 9.30pm
Water all day.

84kgs yesterday
83.6kg today

Bye-bye pot belly (slowly) you campaigner
 
PoppedCorn said:
GMO food.....yay Monsanto.


Started a diff food intake yesterday
Mrs made a veg soup thingy
Litre of veg stock, cabbage, broccoli, carrot, peas, beans, celery, green capsicum, onion and some spinach.

So yesterday consisted of three fried eggs on wholemeal toast
A bowl of the soup
4 strawberries and ten blueberries
Around 2 litres of water

Today was 4 scrambled eggs with spinach and garlic on 2 bits of wholemeal toast with real butter at 11am
A bowl of veg soup for 7pm
A kiwi fruit at 9.30pm
Water all day.

84kgs yesterday
83.6kg today

Bye-bye pot belly (slowly) you campaigner
Click to expand...

I know you've just been on holidays enjoying yourself, but don't under eat for to long to counteract the extra food you ate whilst away.

Plus make sure you get more protein, on the diet above you'd barely be getting 50g a day.
 
Bazzar said:
I reckon if most actually counted the protein they are getting per day would fall short.
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Most inactive people would
Most "gym junkies" probably go way over the top
 

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Ah, GMO's and Monsanto.

Climate change - most scientists say it's happening - believe in science people!
Vaccinations - most scientists say they're safe - believe in science people!
GMO's - most scientists say they're safe - IT'S A CONSPIRACY. DON'T BELIEVE THEM, THEY ARE PAID SHILLS!
 
Andre said:
Ah, GMO's and Monsanto.

Climate change - most scientists say it's happening - believe in science people!
Vaccinations - most scientists say they're safe - believe in science people!
GMO's - most scientists say they're safe - IT'S A CONSPIRACY. DON'T BELIEVE THEM, THEY ARE PAID SHILLS!
Click to expand...
This x1000.

Damn Monsatanz giving us all cancer with theyre chemikillz.

Newsflash -
EVERYTHING is a chemical.
GMO's allow the planet's human population not to go extinct and could potentially solve world hunger, something that organic farming could never aspire to do. Ever. See below.
Everything is derived from a GMO product, so in essence it's futile to believe you're avoiding something that's perfectly safe.

 
DemonTim said:
Last two trainers I've seen do plans were giving 3.5-4g per kg of body weight
Click to expand...

That is a lot, I'd top out at 3g per kg. But I keep it steady around 2.5kg per kg.
 

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