Iifym - Se Encaixa Nos Seus Macronutrientes [Com Vídeo Explicativo]

[eduMorgan 19]

Eu to curtindo muito a ideia da IIFYM, mas o meu problema é que eu como muito fora de casa, aí nao sei como medir os alimentos, eu uso aquele aplicativo do MyFitnessPal pra manter o controle dos macros e calorias, em casa, com a balança, é facil fazer o controle, mas comendo fora de casa é mais dificil.

Como vcs fazem?

[Frango_13 146]

Eu to curtindo muito a ideia da IIFYM, mas o meu problema é que eu como muito fora de casa, aí nao sei como medir os alimentos, eu uso aquele aplicativo do MyFitnessPal pra manter o controle dos macros e calorias, em casa, com a balança, é facil fazer o controle, mas comendo fora de casa é mais dificil.

Como vcs fazem?

Não coma fora de casa cara =]

brincadeira.

Pesa mais ou menos uma colcha de feijão, uma colher de arroz, uma quantidade de bife/file padrão pra vc, e a quantidade dos outros alimentos. Ai na hora de comer fora, voce vai no chutometro, da pra errar por bem pouco.

E se tiver em cut, chuta pra mais, e se tiver em bulk chuta pra menos =D

abraços

[eduMorgan 19]

Não coma fora de casa cara =]

brincadeira.

Pesa mais ou menos uma colcha de feijão, uma colher de arroz, uma quantidade de bife/file padrão pra vc, e a quantidade dos outros alimentos. Ai na hora de comer fora, voce vai no chutometro, da pra errar por bem pouco.

E se tiver em cut, chuta pra mais, e se tiver em bulk chuta pra menos =D

abraços

Boa, vou começar a fazer isso!

[AlvinhoRJ 161]

Layne Norton é muito foda. Curto demais os (poucos) vídeos que ele posta no youtube.

[Stockton 591]

Eu to curtindo muito a ideia da IIFYM, mas o meu problema é que eu como muito fora de casa, aí nao sei como medir os alimentos, eu uso aquele aplicativo do MyFitnessPal pra manter o controle dos macros e calorias, em casa, com a balança, é facil fazer o controle, mas comendo fora de casa é mais dificil.

Como vcs fazem?

Depois de um tempo você realmente se acostuma com as quantidades e se torna natural "calcular" o peso, mas sempre da uns erros (até pra quem come em casa e tem balança), por isso o melhor mesmo e ir "calculando" pelo seu peso e pelo espelho, este então não mente nunca!

[Aless 4675]

Title and Abstract

Bray GA et. al. Hormonal Responses to a Fast-Food Meal Compared with Nutritionally Comparable Meals of Different Composition. Ann Nutr Metab. 2007 May 29;51(2):163-171 [Epub ahead of print]

Background: Fast food is consumed in large quantities each day. Whether there are differences in the acute metabolic response to these meals as compared to ‘healthy’ meals with similar composition is unknown. Design: Three-way crossover. Methods: Six overweight men were given a standard breakfast at 8:00 a.m. on each of 3 occasions, followed by 1 of 3 lunches at noon. The 3 lunches included: (1) a fast-food meal consisting of a burger, French fries and root beer sweetened with high fructose corn syrup; (2) an organic beef meal prepared with organic foods and a root beer containing sucrose, and (3) a turkey meal consisting of a turkey sandwich and granola made with organic foods and an organic orange juice. Glucose, insulin, free fatty acids, ghrelin, leptin, triglycerides, LDL-cholesterol and HDL-cholesterol were measured at 30-min intervals over 6 h. Salivary cortisol was measured after lunch. Results: Total fat, protein and energy content were similar in the 3 meals, but the fatty acid content differed. The fast-food meal had more myristic (C14:0), palmitic (C16:0), stearic (C18:0) and trans fatty acids (C18:1) than the other 2 meals. The pattern of nutrient and hormonal response was similar for a given subject to each of the 3 meals. The only statistically significant acute difference observed was a decrease in the AUC of LDL cholesterol after the organic beef meal relative to that for the other two meals. Other metabolic responses were not different. Conclusion: LDL-cholesterol decreased more with the organic beef meal which had lesser amounts of saturated and trans fatty acids than in the fast-food beef meal.

Review completo aqui: http://www.bodyrecomposition.com/research-review/hormonal-responses-to-a-fast-food-meal-compared-with-nutritionally-comparable-meals-of-different-composition-research-review.html

Link para estudo original aqui: http://www.ncbi.nlm.nih.gov/pubmed/17536194

O Lyle escreve um texto gigante falando sobre os resultados, e então faz a recomendação dele:

Application

This study basically backs up what I’ve been saying for years: a single fast food meal, within the context of a calorie controlled diet, is not death on a plate. It won’t destroy your diet and it won’t make you immediately turn into a big fat pile of blubber. And, frankly, this can be predicted on basic physiology (in terms of nutrient digestion) alone. It’s just nice to see it verified in a controlled setting.

It’s not uncommon for the physique obsessed to literally become social pariahs, afraid to eat out because eating out is somehow defined as ‘unclean’ (never mind that a grilled chicken breast eaten out is fundamentally no different than a grilled chicken breast cooked at home) and fast food is, of course, the death of any diet. This is in addition to the fact that apparently eating fast food makes you morally inferior as well. Well, that’s what bodybuilders and other orthorexics will tell you anyhow.

Except that it’s clearly not. Given caloric control, the body’s response to a given set of nutrients, with the exception of blood lipids would appear to be more determined by the total caloric and macro content of that meal more than the source of the food.

In terms of the hormonal response, clean vs. unclean just doesn’t matter, it’s all about calories and macros.

Which is what I’ve been saying all along.

[Frango_13 146]

boa aless =)

[Aless 4675]

Um definição boa de IIFYM, por Matt Ogus:

Flexible Diet, Flexible Nutrition, Flexible whatever.

(We don't have to call it IIFYM... because fitting your macros is a *part* of diet, not the entire diet)

You hit your target Fiber for the day.
You hit your target micronutrients for the day (via fruits, veges, and multivitamin)
Hit your target Essential fatty acids
Hit whatever else kind of nutritional targets you may have...
And lastly, but just as important, you hit your target macronutrients for the day. (fat, carbs, protein)

Food sources come secondary to the actual nutrients themselves. You program your "macros" towards your goal and adjust your macros according to what actually happens to your body over time. No guesswork since you know exactly how much you're consuming, if you're actually counting everything with precision. That's basically it everyone.

It's not about eating every 2 to 3 hours, or how "clean" your diet is. It's not about 250 rep sets or a specific number of hours of cardio per day or week.

It's about quantities of nutrients, food *preferences*, a healthy moderation, SELF CONTROL (let's never forget DISCIPLINE is always important to reaching your goals), an eating schedule that fits YOUR schedule, and creating a lifestyle that best serves YOU.

[Dannilo 56]

Um definição boa de IIFYM, por Matt Ogus:

Flexible Diet, Flexible Nutrition, Flexible whatever.

(We don't have to call it IIFYM... because fitting your macros is a *part* of diet, not the entire diet)

You hit your target Fiber for the day.

You hit your target micronutrients for the day (via fruits, veges, and multivitamin)

Hit your target Essential fatty acids

Hit whatever else kind of nutritional targets you may have...

And lastly, but just as important, you hit your target macronutrients for the day. (fat, carbs, protein)

Food sources come secondary to the actual nutrients themselves. You program your "macros" towards your goal and adjust your macros according to what actually happens to your body over time. No guesswork since you know exactly how much you're consuming, if you're actually counting everything with precision. That's basically it everyone.

It's not about eating every 2 to 3 hours, or how "clean" your diet is. It's not about 250 rep sets or a specific number of hours of cardio per day or week.

It's about quantities of nutrients, food *preferences*, a healthy moderation, SELF CONTROL (let's never forget DISCIPLINE is always important to reaching your goals), an eating schedule that fits YOUR schedule, and creating a lifestyle that best serves YOU.

Da série: "Falou pouco mais falou bonito!!!!"

Fiz cutting em janeiro tomando açaí, cerveja e sorvete (lógico que o cutting poderia ter sido melhor se não tivesse tomado isso) e tive um resultado bom, já que não sou radical ao extremo de sacrificar minha vida em função de meu corpo!

IIFYM ruling all!!!

[Stockton 591]

É isso mesmo, a galera que critica acha que iifym é comer de tudo liberado e sempre dizem "isso não dá certo, eu vou comer demais", sempre esquecendo que tem de atingir as metas, não ultrapassar...

Já alguns apoiadores sem noção denigrem, sem querer, a IIFYM porque acham (e saem por aí espalhando) que é só atingir os macros e o resto fod*-se, aí é muito mais fácil perder o argumento. E afinal: "fitting your macros is a *part* of diet, not the entire diet"