Ongoing
IIFYMFlexible DietingTracking
About This Plan
An ongoing flexible-dieting system based on the IIFYM (If It Fits Your Macros) philosophy — no food is off limits as long as you hit your personalized daily protein, carb, and fat targets. The plan begins with a macro-calculation walkthrough: multiply bodyweight by 1g for protein, set fat at 0.35g per pound, and fill remaining calories with carbs (adjusted for your goal — deficit, maintenance, or surplus). From there, meals are entirely your choice. A sample 2,200-calorie day might look like: protein pancakes with maple syrup for breakfast (40P/55C/8F), a Chipotle burrito bowl for lunch (45P/60C/18F), a pre-workout pop-tart and protein shake (30P/50C/3F), and homemade pizza with turkey pepperoni for dinner (50P/65C/22F). The guide includes tutorials on using MyFitnessPal to scan barcodes and log accurately, how to estimate portions when eating out (the palm-fist-thumb method), strategies for fitting treats like ice cream and cereal into your macros without guilt, and a weekly check-in framework to adjust targets based on scale trends and progress photos. The 80/20 rule is emphasized: aim for 80% whole, nutrient-dense foods and leave 20% room for foods you enjoy.
What You'll Get
- Complete Ongoing meal plan
- Full recipes with ingredients and prep instructions
- Weekly grocery lists
- Swap options for dietary restrictions
