My IIFYM Kickstart

If you’ve been following along you’ll know I have now committed to if it fits your macros. I’ve had some feedback on my twitter asking about how I started, so I thought I’d post the details about my first couple days with IIFYM. Note: this is my personal experience and may not necessarily be right for everyone; please keep in mind that I am a beginner at IIFYM and am learning more everyday.

I decided to try IIFYM because I have played around with my diet and nutritional habits and found the best success when I specifically focused on my protein intake and getting in enough (over 150g). As well, I have noticed that the people I follow that are doing IIFYM have been able to get results that stick – since it’s “flexible” dieting you don’t deprive yourself of treats forcing you to inevitably fail by indulging, whether it be a birthday cake that is your demise or Thanksgiving dinner, life will always throw treats your way and I’ve found deprivation doesn’t work for me; that damn pumpkin pie at holidays calls my name and ice cream in the summer time, I mean how can you not? Thus IIFYM seemed like a good fit as it would force me to up my protein game while still allowing me the flexibility my life demands.

The first step in switching to IIFYM was to find out what my macro targets should be. I used the calculator on IIFYM.com to help me out. I tried both the Mifflin-St Jeor formula and the lean mass formula to see what the numbers of each would be and decided to use the lean mass formula in the end. For my goal I selected “fat loss” and because I tend to do things balls to the wall I went for the “reckless” option. The final step was to select my nutrition plan and I went with IIFYM and the suggested protein and fat options.

Ta da, out spit my numbers! IIFYM Macros

The next step was to see if I could actually have a day of eating that would hit these target. Side note: I have been using myfitnesspal to track what I eat for a couple years, on and off, so I already had an established account with many recipes already imputed. I used myfitnesspal, picking various food combinations and seeing if they fit my macros. After about ten minutes I had two days set out. The first day was relatively healthy. I added in a lot more fat than I normally do by adding olive oil to my breakfast and used a Quest Bar and whey protein shake to hit my protein target. In the second day I wanted to see if it truly was a “flexible” way to eat and created my day around a piece of my mum’s homemade cheesecake. The formula held true and I was able to hit my targets and stay in my calorie range for the day. Check out the myfitnesspal days below (click to enlarge):
MFP1MFP2

The Good, the Bad, and the Detox

I did do the 3 day detox over the weekend (find out more by reading my earlier blog post “Enough is Enough”) and boy was it a challenge.  I’ll do a brief recap so that anyone thinking about embarking on the cleanse will be prepared for what would be to come.

The Good

  • Caffeine free since Friday with no headaches since Saturday
  • No longer bloated 
  • No more strong cravings for white breads, baked goods, or sugars
  • Officially dairy & gluten free
  • Learned a couple new recipes

The Bad

  • Horrible migraine Friday and a small headache Saturday (probably from caffeine withdrawal)
  • Low energy; had a nap every day
  • Started getting really sick of vegetables by day 3
  • During day 3 felt weak and couldn’t go for a hard run

The Detox

What can I say, it did it’s job.  I am officially off caffeine/coffee, which I never thought I would ever be saying, and I am gaining energy with each day.  The cravings I have now are manageable.  It’s been 4 days without empty sugars, junk food, processed food, gluten, and dairy and I no longer want them if I see them.  My stomach is no longer bloated (it was in a bloated state for probably 3 week prior).  I’m hoping to see further results the longer I stay off gluten, dairy, and caffeine so I will be continuously monitoring as time goes on. I did lose 4.4 lbs during the detox, although that was not the point of the detox it was nice to see.

Withdrawal

I’m blogging to try and distract myself from the heaviness I’m feeling in my head, especially behind my eyes.  Today is my first day of my detox and my first day in probably ten years that I didn’t wake up and immediately perk myself a cup (or two or three) of coffee.

My morning had a much different start today.

First things first, as per detox instructions, upon waking I had a large glass of filtered water with ginger and lemon added.  I then went for a walk with my mum that included a stop at Tim Horton’s.  Don’t worry, I didn’t order a coffee but I did enjoy a green tea (no milk or sugar added).

When I got home I made a green smoothie for breakfast.  I’ve claimed to make green smoothies for breakfast before but this one was the real deal; it tasted like grass and included celery, cucumber, parsley, kale, lemon, and an apple.

Thankfully, I am only working a half day today.  I did not have to pack my detox lunch but for a midmorning snack I brought celery, carrots, and cucumber to munch on… which were already gone by the time 10 o’clock hit.  Lunch calls for a “seaweed” salad so we will see what exactly that brings.  I successfully did all the grocery shopping for the entire cleanse last night so I do have all the supplies I need, I just have to figure out how to use them.

As for now I only have one more hour left of work.  Hopefully my coffee withdrawal doesn’t turn into a migraine.  I hear it gets easier with time and that by the third day I should feel like a new woman, one can only hope.  I have a feeling a nap is in my imminent future.

Enough is ENOUGH!

Every year I struggle in March.  The weather is still cold, the days are still short, and to top it off I’m right at the start of term paper season with exams looming.  It’s not a good situation and every year it’s where I fall off the wagon.   This past March I went from being 144 to 155 by the time exams hit in April.  It was the sort of situation where I would find myself sitting down to write a paper with a new tub of ice cream and find myself polishing off said tub of ice cream as I typed my conclusion.  It’s a situation that becomes a large problem when you find yourself facing 6 papers in two weeks.  Not my proudest moments (but I did get honours for every paper I wrote if that counts for anything).

Now it’s May and I’m still carrying my 10 extra “ice cream” pounds and struggling in over half my workouts and disliking how I look in the mirror.  It’s time to ask myself honestly what’s going on!

After my latest weekend spent being disappointed with my reflection in the mirror, feeling useless in my fitness journey, and turning to ice cream for comfort (it’s a vicious cycle isn’t it?), I’ve finally had enough.  It’s time for me to realize that unless I fuel properly, workout efficiently, and give it time to work, I won’t break the cycle I’m stuck in.

First things first, it’s time for me to kick my sugar cravings out the door.  I’ve done some research, and usually I never turn to cleanses as they do not produce long term results, but simply for the purpose of eliminating my sweet cravings I am going to give one a try.  This (http://www.hungryforchange.tv/article/3-day-detox-plan) detox is considered a “mild” detox.  Although, anything that has me skipping my morning coffee I consider extreme.

I’m excited to finally have solidified my motivation and determination back again, I could feel it slowly creeping back with INSANITY and my new running schedule, but this puts the final piece in the puzzle.  Working out + good nutrition = results

Hopefully by the end of this weekend I will be able to blog about the amazing results this detox brought.  A positive is that my mum is on board with the cleanse too and I’m doing it over a weekend so hopefully my focus can be bang on.

But I must know before going into the cleanse that this is not the start and Sunday the end.  Once my cleanse ends I have to be willing to step up to the plate and ensure good nutrition all the time. No more of this staying on track until dinner time and then letting it all go.  It’s time for me to realize that this is a lifestyle and not some outfit I put on for the day; what you eat in private you wear in public!

I will keep you all updated on how this goes, as well as with my INSANITY and running, and I hope that in a month y’all can read my posts and be proud with me of my progress! Time will be the test! 

Stay tuned.