5 Explanations Why IIFYM and versatile Dieting Is not For Marc Lobliner

 

IIFYM (If It Fits Your Macros) By Popular Demand | Tiger Fitness

Video taken from the channel: Tiger Fitness


 

Flexible Dieting with NGA Pro Lex Kovacs | Tiger Fitness

Video taken from the channel: Tiger Fitness


 

IIFYM | The New Eating Disorder | Tiger Fitness

Video taken from the channel: Tiger Fitness


 

The Truth About IIFYM and Flexible Dieting That No One Talks About

Video taken from the channel: Kinobody


 

IIFYM: My Thoughts on If It Fits Your Macros and Flexible Dieting

Video taken from the channel: OmarIsuf


 

Layne Norton On Why Flexible Dieting Really Works | IIFYM

Video taken from the channel: Bodybuilding.com


 

5 Reasons Flexible Dieting Isn’t For Me! | Tiger Fitness

Video taken from the channel: Tiger Fitness


The majority of a flexible diet consists of what would typically be considered healthy food lean meats, complex carbs, and quality fats. The only difference is a flexible diet allows you to have a treat while staying on the diet. Where people get confused is comparing food items that do not contain a similar macronutrient breakdown. July 18, 2018 Marc Lobliner 5 Reasons Flexible Dieting Isn’t For Me Marc Lobliner outlines 5 reasons why an eating plan based around IIFYM might not best for everyone. IIFYM Or Flexible Dieting: Not forgetting NABBA Pro Marc Lobliner.

Protein below 0.83g per lb (normally I would expect 1g/ lb+ in a cut if lean) unless there are medical reasons. On average less than 5-8 portions of fruit and veg per day. No fibre minimums like 10g per 1000 calories. Close.

This video is unavailable. Flexible dieting is currently the most talked about nutritional outlook in the fitness world, and something you’ve probably seen on social sites hashtagged as #IIFYM. So what exactly is flexible dieting and why are so many people using it? Why Clean Eating is Flawed.

First off, we must examine the typical approach to dieting known as clean eating. Fitness channel led by TigerFitness.com CMO/MTS Nutrition CEO Marc Lobliner covering all topics related to fitness, current events and the best ways to help you reach your goals! 5 Reasons. Beginners guide to IIFYM (Flexible Dieting) for women to be able to lose weight and have more energy.

Find out why tracking macros for weight loss works and how you can start today! Plus we compare eating clean and counting calories to this flexible diet. The Flexible Diet lifestyle has really worked for me and keeping me accountable of what foods I’m eating throughout the day. I had someone do my macros for me before and by following your specific calculations I’ve realized that I’ve been eating WAY too little food all this time. This is probably why I’ve failed along the way and gone.

Flexible Dieting or If It Fits Your Macros (IIFYM) is an approach to eating that is guilt free and simple. You are actually eating a “macro” diet right now, just not tracking it. You see, macros or macronutrients are described as protein, carbs and fat. Why You Should Flexible Diet Although there are many reasons to Flexible Diet, I’m going to give you my top 5 reasons why you should too. 1. It’s flexible, duh!

Flexible Dieting gives you the opportunity NOT to eliminate your favorite foods and also gives you the opportunity to ADD in foods that can complement your diet.

List of related literature:

I believe it’s virtually impossible to follow his diet for the long term, mainly because it is impractical and wrong to ask people to deprive themselves of carbs forever.

“The Warrior Diet: Switch on Your Biological Powerhouse for High Energy, Explosive Strength, and a Leaner, Harder Body” by Ori Hofmekler
from The Warrior Diet: Switch on Your Biological Powerhouse for High Energy, Explosive Strength, and a Leaner, Harder Body
by Ori Hofmekler
North Atlantic Books, 2007

He consulted a nutritionist and has begun a low saturated-fat, low simple-carbohydrate, 2000-calorie diet, which he states has been “easy” to maintain.

“Case Studies in Geriatric Primary Care & Multimorbidity Management E-Book” by Karen Dick, Terry Mahan Buttaro
from Case Studies in Geriatric Primary Care & Multimorbidity Management E-Book
by Karen Dick, Terry Mahan Buttaro
Elsevier Health Sciences, 2019

Based on the Pritikin diet, Ornish’s diet is very low in fat (perhaps too low at 15% of calories) and cholesterol and is high (perhaps too high) in carbohydrates and fiber.

“Fundamentals of Complementary and Alternative Medicine E-Book” by Marc S. Micozzi
from Fundamentals of Complementary and Alternative Medicine E-Book
by Marc S. Micozzi
Elsevier Health Sciences, 2010

First, because he still based his diet around pizza, pasta, and wings, and second, because steady-state cardiovascular exercise doesn’t burn fat the way strength training does.

“The New Abs Diet: The 6-week Plan to Flatten Your Stomach and Keep You Lean for Life” by David Zinczenko, Ted Spiker
from The New Abs Diet: The 6-week Plan to Flatten Your Stomach and Keep You Lean for Life
by David Zinczenko, Ted Spiker
Rodale Press, 2010

Based on the Pritikin diet, Ornish’s diet is very low in fat (probably too low at 15% of calories) and cholesterol, and is high (probably too high) in carbohydrates and fiber.

“Fundamentals of Complementary, Alternative, and Integrative Medicine E-Book” by Marc S. Micozzi
from Fundamentals of Complementary, Alternative, and Integrative Medicine E-Book
by Marc S. Micozzi
Elsevier Health Sciences, 2018

Alexia Lewis RD

Registered Dietitian Nutritionist and Certified Heath Coach who believes life is better with science, humor, and beautiful, delicious, healthy food.

[email protected]

View all posts

146 comments

Your email address will not be published. Required fields are marked *

  • Good video, but you missed one important point. Application of IIFYM means hit your daily protein and fat goals and then fill your belly with whatever shit you want until you meet your total calory goal. That means that for muscle gains, total carbs fibers and micronutrients (and the food timing) would be irrelevant, as long as you hit your 2g/kg of protein and 0.8g/kg of fat.
    Of course you would be an idiot if you go on a “chocolate and protein powder only”diet for a year but if you ignore the the obvious problems (micronutrients, lack or excess of pooping, possible hunger) you should reach your body-composition goals just as well as with a healthy diverse diet, as long as you hit calories, proteins and fat. 

  • I feel the same way, wrote this http://breakingmuscle.com/nutrition/why-if-it-fits-your-macros-isn-t-a-fit-for-me last week and got torn UP! to be expected, haha, not for me but will use it with certain clients from time to time. Love your videos, thanks for the great content!

  • see i wouldn’t consider myself an “IIFYM’r” per say, i try to eat “Clean” however one may define it. Yet when opportunity arises I make it fit to fit my need / social setting. Although the cleaner i eat the less i feel myself craving greasy, salty and sugary foods. Great video though Marc #tigerfitness

  • You can work around eating healthy foods:
    Micros: Get a Multi
    Fiber: About 60-80g of wheat bran should be enough fiber for anyone, just drink it with water along your meal.
    Protein: Whey

  • Gotta say it’s refreshing to see someone who doesn’t like flexible dieting yet actually understands what it is. Most people who don’t like it have no clue what it real even entails.

  • Im bored of calculating calories intake and BMI. NextLevelDiet website does it for FREE. They also provide personalized training plan and diet plan with amazing recipes.

  • ► Layne Norton’s Ph3 Training Program: https://bbcom.me/2NbvK68
    ► Macro Calculator: https://bbcom.me/2MCTcJX
    ► Shop Bodybuilding Signature Supplements: https://bbcom.me/2MJNCWl

    | Bodybuilding.com Signature Stacks |
    ► Signature Beginner Stack: https://bbcom.me/2N5XDfO
    ► Signature Muscle Building Stack: https://bbcom.me/2N7tk8n
    ► Signature Pre/Post Stack: https://bbcom.me/2N1IMmz

    | Bodybuilding.com Signature Supplements & Clothing |
    ► Signature 100% Whey Isolate: https://bbcom.me/2N8wUPq
    ► Signature 100% Whey Protein: https://bbcom.me/2N7pBaR
    ► Signature Amino Plus Energy: https://bbcom.me/2N4bW4y
    ► Signature BCAA: https://bbcom.me/2N2Apap
    ► Signature Casein: https://bbcom.me/2N8v2WY
    ► Signature Creatine Monohydrate: https://bbcom.me/2N7pE6r
    ► Signature Fish Oil: https://bbcom.me/2N8blP4
    ► Signature Green Tea: https://bbcom.me/2NbfgKW
    ► Signature Joint Support: https://bbcom.me/2N3PF6N
    ► Signature L-Carnitine: https://bbcom.me/2N5Y0ac
    ► Signature Mass Gainer: https://bbcom.me/2N8dday
    ► Signature Micronized Glutamine: https://bbcom.me/2N8cTZo
    ► Signature Multivitamin: https://bbcom.me/2MZI2hR
    ► Signature Pre Workout: https://bbcom.me/2MZHyZ5
    ► Signature Test Booster: https://bbcom.me/2MZHMiT
    ► Signature ZMA: https://bbcom.me/2MZICMz
    Bodybuilding.com Clothing: https://bbcom.me/2N6KrXS

  • I think it depends on the person. I KNOW that I am naturally a fast metabolism but also I am an overcumpulsive eater so knowing that, if I stay away from the unhealthy foods on the daily then I will by more disciplined and used to enjoying the other side of food. I do eat out on the weekend of course.

  • I see lots of people keep on speaking about Custokebon Secrets. But Im uncertain if it is good. Have you ever try this popular fat burn secrets?

  • Lol you can’t be serious right? you’re joking right? Oh, you’re not….then you must be a fool. GI is essentially washed out when you eat carbs with a protein and fat source. And the whole “insulin spike” is overrated. Caloric consumption and expenditure is far more important.

    See, people like u have cheat meals and end up engorging yourself getting fat, while we stay disciplined, hit our macros, micros, fiber and eat what we want.

    We don’t need cheat meals!! And don’t feel guilty about it!

  • While I follow Flexible dieting myself, I do eat a lot of vegetables and more natural foods, they make me feel great but I like the odd treat then, and there is nothing wrong with it! Some days I eat completely bro, but most of the time it’s 80/20 or so! 

  • Dude high quality chocolate has CRAZY health benefits too. In fact, apparently the oldest person to ever live was addicted to it haha. People like to try to negate her habits because she smoked for 90 years or so, but it wasn’t obsessive smoking. It was light smoking…

    The habits she was HEAVY on were keeping active, chocolate, and olive oil, haha.

  • So according to this diet i can eat a lot of veggies to get the required minerals.. Vitamins and fiber and then i can eat anything i want??.

  • Hi! Thank you for this useful video. By the way, I hear lots of people keep on talking about Custokebon Secrets (look on google search engine), but I’m not sure if it’s good. Have you ever tried Custokebon Secrets? I’ve heard some amazing things about it and my cousin lost tons of weight with it, but she refuses to tell me:(

  • Thank you for explaining this so well. So sick of these Youtube trolls who are all over these IIFYM vids that keep saying sarcastic crap like “OMG SO I CAN EAT MCDONALDS AND GET SHREDDED”? all because they are pissed off that their meals taste like a trash can lid with mustard on it and they have to eat that 6 times a day, and are gagging and having to swallow throw up in the last 2 meals. IIFYM works.

  • He is the problem with america…..tell people that their fat n healthy, be honest….its not healthy bro, bottom line, lie n protect feelings or tell the truth n maybe save a life? Obviously dont be an asshole about but lets be real here

  • Even if flexible diet and iifym changed my life in better (no probs when eating out or with family or variety of food) i’ve to admit that i love bro eating too! Freakin love porridge, veggies, potatoes, nuts, eggs and i eat them every damn day. That doesn’t mean i avoid some “junk” or “less nutrient dense food” like cereals or sweets, i eat them almost every day, but 90% of my food came from nutrient sources. It’s all about being healthy, living healthy and perform like a motherfucka in the gym!:D

  • As specialist, I believe Custokebon Secrets is actually great way to lost a ton of weight. Why not give it a shot? perhaps it’s going to work for you too.

  • The Dave Rubin Of The Fitness World. This Intrvw’ Provided NO Value. I’m Receptive To Doing More Research On Him & Hoping My Judgement Will Be WRONG.

  • never been into counting calories or this macros crap! For me i found when i try these eating approaches it gives me a reason to binge and i would always spin my wheels with this counting stuff. As soon as i stopped caring about counting calories and just eating good whole foods with the ocassional pizzas/fries etc results came easily without me having to think about it. 

    It feels effortless:P

  • I eat bro foods 5-6 times a day to gain or maintain, otherwise I’ll do a small 12hr or 14hr intermittent fast on days I want to lose fat & only eat 3 or 4 small meals near the end of the day.  Just do what your body responds best too.  IIFYM would be good for traveling for sure

  • On the one hand I understand why people might be against this.

    On the other hand, I went from 150 to 180 in <3 months (at 6'4, 150 is fucking skinny) with minimal fat gain and I NEVER could have done that eating rice and broccoli because I fucking hate eating and a single bag of poptarts has 400 calories so throw a multi and a protein shake in there and that's a meal lol.

    I’ve had awesome results with IIFYM. Do what you wanna do, people, only you know your lifestyle and capabilities.

  • IIFYM is awesome. It’s a nice way too live without eating too much junk. The only thing I can’t eat are cookies, cakes, and ice-cream. They have nothing that I need in them what so ever. At they’re so calorie dense that if I eat just 1 cookie that’s like 100 calories right there! 1 tablespoon of ice cream too! Nobody just eats one cookie and one tablespoon of ice cream! Same goes for cake. Today I had a bacon cheese burger. It has my fats and like 60 grams of protein with 900 calories. I’m bulking too. That’s pretty close to perfect! However, I did have a soda and onion rings and pancakes. I never have those foods but today is once in a while kind of day. I’ll usually eat the burger then drink water and won’t eat pankcakes or rings. Those did nothing for me so now I’m around 1,500 calories and only 60 grams of protein. Now I have to eat strictly clean the rest of the day to get all my protein needs in. Protein shakes, shrimp, and tuna. I’m bulking so I can go as high as 3,500 if I want too! When you cut on IIFYM that’s like 95 percent clean because you have a smaller window now. IIFYM is great for bulkers. I’m 80-20 when I bulk, when I cut I’m 95-5.

  • 3-4 hours fucking hell man.
    marc do you worry if that will catch up with you in years to come?
    to us non americans you epitomise the driven american, go go go all the time not ashamed of success.
    not saying it’s good or bad, i guess it’s just your culture. but 3 to 4 jeez brother.

  • Not even kidding the whole time i was wondering if your neighbors could see you vlogging wondering what the fuck you’re doing. Walking and waving your hands around lmao

  • Wow. Fabulous vid. My younger brother was once fat. He revitalized himself from 293 lbs of pure fat into 211 lbs of complete lean muscle mass. I came to be stunned. I just subscribed personally as I would like to make improvements to my overall physique. He made use of the Muscle Building Bible (Google it)…

  • You are correct. before I started eating right it didn’t matter how much I exercised my abs were still jello.

    btw!but ye My international body building trainer also recommended this 7 food elements to kill your fat belly.

    you can watch out here bit.ly/1eZIGQp?=xunvj

  • I love the “listening to your body” and “true satisfaction” concepts. IF really calibrates the senses and intuition! Thanks Gregg!

  • Opps, i guees i’ve interpritted IIFYM wrong, as “if it fits your mouth”, been doing it for a while, got pretty fat, also i was following the whole food diet, but some of my fav whole foods (like whole chicken, whole cabbage) didn’t fit my mouth:(

  • My classmates laughed when I told them I would bulk up with “Elite Muscle Formula”, but then I showed them the results. Go Google Elite Muscle Formula to see their reaction. (It was epic!)

  • I do IIFYM and I track my micros, vit, A,C,K, fiber etc.

    However I did a month long test to see if I could eat only junk food and ingest all my vitamins and fiber via supplements. I ate nothing but junk, not a single veggie, felt great, lost fat and my numbers increased slightly like tghey do most months.

    I really think the whole clean food idea is dumb, you CAN get all the vitamins and fiber through supplements and eat junk and get in the best shape of your life.

  • I think you’d be okay if you took some micronutrient supplements (multivitamins etc) to hit your micros. Obviously eat veggies too, but the main reason I eat veggies is for volume of food. I dont think im going to die if I only get 80% of my zinc a couple days a week

  • Hi, have you heard about Ripped X Beast? (Google it) You will find out about the crimes we commit against our bodies. With Ripped X Beast, you will discover how to build muscle quickly.

  • Yeah, you can drop fat fast with a crashing keto diet but you’re better off with taking in healthier fats, lots of green and low carb veggies then having some rice or sweet potato around your workout times. Think TKD. If you stick with Keto, keep the weight high, reps low, and rest long. You need more time to recover. Add ground flax/chia, coconut & olive oil, pistachios (unsalted), and avocados to your diet. And take our red meat, fried foods, vegetable oil, and cheese.

  • I have been Intermittent Fasting now for 12 days. I am loving it so far. I have to say the first few days were a bit of a struggle not so much because I was hungry but because it was just habit to eat at certain times. I am fasting for 20hrs and feeding for 4. My eating window starts at around 7pm because this is right after I workout. Weekends may be a little off because of just what is going on. For example yesterday was 16/8 however I did get two workouts in in the fasted state. Next I plan to go back to Flexible DIeting during the feeding window. Can you interview more women and there reviews of IF? Hormonal structure is a little different for us as females.

  • Hey YouTubers, have you discovered Atomic Fat Loss? (look it up on google) You will learn about the crimes we commit against our bodies. With Atomic Fat Loss, you will discover how to burn off fat fast.

  • It would be a shame for you not to build muscle when other normal people accomplish it so easily using “MAD Ripped Muscle” (check it out on Google).

  • fuck iifyi,  shits not even that srs.   eat whatever whenever  fuck it!  wanna get lean? eat egg whites.  wanna gain weight, eat cheeseburgers.

  • These guys who think you can iifym on junk, it’s okay, just “not nutrient dense”, are keyboard jockeys. See Chris Jones’ video with strawberries vs kitkats. Try to iifym those every day, you’ll just end up starving and quit. End of story.

  • never cared for pop tarts. But nutella… that’s my must have treat once in a while. And I like to look good in the summer, but there is no way i’m going a whole summer without a gelato or wood oven pizza on a patio with friends for fear I might be going to the beach that day and taking my shirt off in front of women.

  • yo chef!! i need your help, i tracked my fats carbs and proteins for one day with food that has a label on them but, how do i measure my food that doesn’t have a label and how would i know how much of each nutrient i need/day? i would really appreciate some help, thanks a lot!

  • Yeah screw counting your macros, ive never done that, i just eat really clean (vegetables, fruit, nuts, trimmed meat) and make sure i hit my protein intake and its worked whether I’m cutting or bulking

  • How about eating things like pancakes and whey which are poor in micronutrients and essential fatty acids AND supplementing your elf with mineral and vitamins tabs, so your whole macro AND micro needs are matched?

  • I use My Fitness Pal and sometimes the macros and calories don’t add up (I’m consuming more of one macro then I should). Is it more important to hit your macros or your daily calories for the day?

  • chef buff theres this girl at my work thats always being such a bitch to me. the thing is she looks EXACTLY like u…face wise. I showed her and she was like wtf?! I call her Chef now when i see her. Thanks CHef! now i took care of that troll!!

  • you made such an excellent point that really stood out to me. I absolutely love cookies..but if i eat one i will either eat 10 more or crave even more for hours until i finally just give in and eat them all. Its miserable and discouraging and i hate constantly thinking about not being able to eat the amount that will actually satisfy me. So i started thinking about it, and i love this certain dark chocolate coffee bar that i get from kroger and realized that when i eat a couple squares of it…I’m freaking good. like I got what i needed and I’m happy! it satiates my craving because its dense with the actual taste I’m looking for in all the cookies and cake and ice cream plain ole bomb ass chocolate!! hahah idk this seems so basic but i never thought about it until you mentioned it. Plus, I was thinking about starting your goodness toning program so i thought id do some research on you and your videos first but after watching maybe 5 of them, I’m sold. you’re the man. thanks greg!

  • “if it fits your macros” is so fucking bullshit in my opinion. In my opinion that sounds like “if it fits your mouth”. I feel like it’s just a fucking excuse to find a way to eat junk food. I feel way better eating like a bro and eating nothing but clean healthy foods that i enjoy.

  • cut out chocolate, biscuits and cake 15 weeks ago took up figs, dates and almond butter on Ryvita and am nailing it! mood and mind are much better too!

  • I LOVE cookies and have been eating them during my IIFYM with IF. I have lost 23 lbs so far and am still losing. For the key is eating my “good” foods first. Particularly the most nutrient dense foods. So I will usually break my fast with either green beans, brussel sprouts or some cooked leafy green. I will eat at least 400 grams of that with some butter. Then eat stuff like rice, beans, tofu etc….Then I have my cookies and/or my donuts. DELICIOUS!! Its simply calories in/calories out so I make sure I am always at a weekly 7000 calorie deficit and that is the secret for real.

  • Great video Greg, I 100% agree. Doing IF and iifym I have found i.e.,I can’t eat French fries. They, as you say, just don’t do it for me. I don’t get full and just crave more, but the fix for me there? Sweet potato fries, love them, and they fill me up with one serving.. Keep up pumping value!

    PS! I love popchips, a brand in Norway made a similar style chips only 2-3 weeks after you posted your first video with popchips a long long time ago, absolutely the only thing I need if I crave something in the evening..

  • Hello there, have you considered Fenoboci Diet Plan yet? Just simply do a google search search. On there you will discover a great tips about how you can lost a lot of weight. Why don’t you give it a chance? maybe it’s going to work for you too.

  • Is it true that you should get at least 80% of your protein from animal products (dairy, meat, whey etc) when following iifym? It kinda confuses me.. Like, if i dont count at all all the protein from beans, rice, nuts etc, to hit my protein target i’ll have more calories than i should.. And if i do count them i’ll be right on spot caloric-wise, but i actually took less protein grams than i suppose to? It confuses me af.. Any opinions about this?

  • Is insulin levels spiked up due to carbs PRE workout, or throughout your eating window a problem with intermittent fasting, or do they go straight down as you fast and won’t affect your fat loss when you start eating? Someone answer please please.

  • I’ve given up on IIFYM. I just fast for 16hrs, and eat a light 200 calorie snack followed by a major post workout dinner. if I’m still hungry, I’ll eat whatever I crave. Fasting really kills sugar cravings.

  • This was actually a very eye-opening video for me. I have been following iifym/flexible dieting with a coach for almost 2 years now and have had great success. I have been attracted to your style of eating because it seems to put diet on “auto-pilot” with all of your tactics used in unison. I am kind of eager to move away from meticulously tracking everything I eat…. Anyways I have always struggled with an off-switch around baked goods and desserts, and like you said, maybe I just need to realize those foods do not work with my body and clearly do not satisfy me! I am going to try the high-quality dark chocolate and see how I do with that. Thanks for the valuable insight Greg!

  • Greg, I really hope a future sprint/plyometric video is in the works. I lurked your old videos, and saw that you had one (you were a beast back then, too.) Anyways, a big goal for me is working on my jumping-height and stamina-wise. Hope you see this!

  • question. in another video, you said get.87/lb of body weight for protein, what percentage of fat and carbs do you recommend with the rest of the calories.

  • Hi, I am 24 years old, 5ft7 and 150lbs of weight. I lost 60lbs in the last 2 years and now have approximately 17-18% body fat, however I have been told on the bodybuilding forums that I do not have a lot of muscle, so if I decide to keep losing weight (fat) I could look too skinny or sick (I can already see my ribs a bit without sucking in my stomach, and also see some abdominal marks covered by fat…. which program from Kinobody would you recommend, and would you do intermittent fasting if you workout in the morning… like can you really do a good workout without food or can you feel dizzy and nauseus?? thanks! My main goal now is just to be ripped… however I have been at a weight loss plateau for about a month and currently eating 2000 cals per day (back when I was losing weight more rapidly I was consuming 1800 or so) and do NOT see myself going back to eating only 1800…unless I am guaranteed that will resolve the plateau…so I guess what I am asking is should I cut/bulk/maintain by following any of these programs?

  • Been following your advice for about 2 months now after trying various methods for 3 years, and I’ve never felt better about my dieting and workouts. Thank you for changing my perspective on fitness and nutrition man, you’re the shit and I’ll be sure to spread the word about this guy Greg who makes it happen!

  • It would be a shame for you not to lose fat while other normal people are able to shed extra pounds easily by using Custokebon Secrets (just google search it).

  • awesome!. but I usually only become satisfied after eating almost 2 whole pizzas…ahhh so hard to give up lol..so hard to burn fat…#fatlife:(

  • so true man today I bought small donuts I ate 8 of them for 420 calories all carbs and fats i really wanted more but I controlled myself because I still wanted and needed to get my protein and fiber for the day.iifym is the best you just need control.

  • I saw some of your dietary ideas and i wanted to ask if you heard about carb back loading combined with resistance training…also fasting couple of hours (up to whatever you feel) after you wake up and literally pigin out after a HARD workout but only for about 4 hours. very rough description but works for me when im consistent

  • Hit the nail on the head, this should be everyone’s intro to IIFYM. This is why you are one of the very few that are credible, everything has solid logic behind it.

  • I recently stopped taking my dieting very seriously because I used to weigh every meal and log it on myfitnesspal, long story short: it drove me insane, made me eat less calories and binge when I give up on some days because I was being so anal about every little thing I wanted to eat and so deprived, also not worth the waste of time and effort. Anyone can get fat loss results or muscle gains by just eating healthy in general and working out, that’s if you’re just a regular person, not a bodybuilder doing prep for a contest. Just wanted to get this out there because it’s important to think twice and really ask yourself if weighing, calculating and logging every calorie you take in is worth it.

  • You say “No one is stupid enough to consume a diet full of ice cream, poptarts, and protein shakes” yet I see it everyday with the caveat that “it fits my macros”. That was the whole point of the original video.

    You say “MassiveJoe is a fucking idiot”… I literally LOL’d at that. LOL

  • What about the calorie requirements associated with planned exercise? Unless someone is doing a whole heap of exercise ( two or more hrs training a day) it usually doesn’t add a stack of calories to your requirements (30 minutes of ‘elliptical training isn’t going to do it’) so how can we factor in our calorie and macronutrient needs based upon our daily activity levels and our exercise/lifting routines?

  • I know, if they wanna land up in a hospital somewhere with a chronic illness, they can ear shit. But I define a healthy diet, as the closer your diet gets to organic food, the healthier it is.

  • I think this is spot on. Too many folks will fit in NON satiating junk instead of high quality foods. Big mistake. I would only add that it is real important to get a full checkup to see your health including blood work. Many biometrics improve but folks who come to Kinobody highly insulin resistant can have problems in their results with too many carbs as their insulin sensitivity needs to be improved ALOT. IF helps this process significantly.

  • Correct me if I’m wrong but for making sure you get your micros, wouldn’t it just be simpler to take a daily multivitamin? To make sure all your vitamin and mineral needs are met, anything in excess will get peed out anyway right?

  • Awesome video Greg! You said it so well!
    “I messed up on flexible dieting for a long time because I kept trying to fit in foods that didn’t fill me up.” So true

  • What I wanted to know is whilst my weight is going down, when do I need to change my daily calorie intake.

    That daily calorie intake formula was based on a weight when I was heavier, so I am not overeating now that I have lost weight?

  • I can relate to the guy you mention at the beginning. I can’t have only 1 cup of ice cream, I just can’t. So the thing I do with “flexible dieting” is like accepting some junk in moderation like sauces, ketchup, Maple syrup, 3 squares of dark chocolate, a treat someone gave me at work etc. Intermittent fasting is awesome if you stick with healthy eating to feed well your body. Thanks Greg for this video!

  • sounds like all the out of control yelling finally caught up with Big Marc. Get a megaphone to sound more like yourself. Not getting The Machine feel from the Batman voice.

  • Different strokes for different folks. Do what works for you. Me personally, I have to eat a flexible diet. This doesn’t mean I’m eating crap all day, but I don’t deprive myself of the stuff I want:D

  • Hi Greg, Always on point with your videos. I’m following the G.G program, I’m having a hard time to keep my eating windows under my calories limit, due to the temptation of flexibility and a ravenous appetite. Funny thing is, fasting isn’t the hardest time for me, but eating just enough is. I’m curious to know how you approach times like this (Thanksgiving, end of the year ceremonies); Do you give yourself a break and eat like a human, or keep eating like a kinoguy (that must be tough). Thanks for your informations, really appreciated

  • I myself have been hospitalized for otherexia and anorexia, and I feel like Flexible dieting has helped me and my mindset substantially. when talking in terms of eating “disorders” when in relation to trying to achieve a different/better body composition you will always have some form of distorted eating. thats because the usually american diet is completely distorted already, so when you alter your mindset from the usual american diet (fast food, sugary drinks, highly processed food) you pretty much “distort” your eating from what is a typical american. The ability to go out and estimate macros is a key fundamental (as you mentioned, marc). I agree with Jason to an extent, but IIFYM can be just as freeing as it is restrictive. this is coming form someone who was locked in a hospital for 3 months because of anorexia and orthorexia. picking a “diet” or a lifestyle that is sustainable for the long run is key, and I like that you brought that part up, marc.

  • Awesome video man, couldn’t pick one thing you said that wasn’t dead on! I respect you giving your honest opinion, given your relationship with Joe

  • Yo Grag your shit is legit, it’s really hard to diet in Asia cuz the there are so MANY options if you have a Asian friend you will know why haha.( I’m on your Greek God btw, the progress is amazing….)

  • no… Greg, flexible dieting is Youtube bullshit. Healthy foods have benefits other than carbs, fats, and protein. This entire iifym bullshit is for retards.

  • Hi Greg, at the moment I’m on a voyage to eat and drink whatever I want without counting macro’s or calories. Only thing I try to focus on is eat enough proteïne in my 8 hour eating Window., and lift hard dor 3-4 times a week. I do this just to see how my body responds. To be honest. It’s astonishing. Cant beleive what I now can do without losing my physique. It’s almost like my college years but now I stay in shape. You and Brandon convinced me to ignore the fitness eating template and do IF. Thanks man!!!

  • Love IF whilst doing the WSP. I’m losing fat whilst eating chocolate every day lol. It’s all about cals in v cals out. Simple science.

  • I left a comment on your previous video… Like I said.. I’m using IF on my vegan diet.. Which is working magically.. However I wanted to look into your workout program.. (Is there such thing just for fitness part?) I am vegan and I am going to share my experiences in the future with vegan lifestyle.. My result so far is crazy crazy amazing.. Please come visit my IG to see what I eat and what kind of followers I have.. THANK YOU for your many many infos.!!

  • if u cant have all the foods u like for instance cookies and cake and then how do you call it a flexible diet�� u need a name change for the deit.. like smart flexible deit

  • Here is my beef with IIFYM, how do you feel when you eat it. That’s my thing man. I don’t eat crazy, because I feel like crap if I eat it. That’s point period man.

  • I fucking hate that you say IIFYM and people assume that you are eating Pop Tarts and cookies as your carb sources.  I follow IIFYM and eat mostly whole foods.  The only meal that changes for me is my dinner where I will sometimes eat chicken and pasta and other times, pizza or lasagna.  There are no “IIFYM foods”!  And I wish people would stop saying this.

  • Yes, I do, which is why I made this video… I invite you to come and spend a day with me to see it for yourself.

    Are they ignorant? Maybe, but more likely misinformed…

  • 3-4 hours sleep? I’ve spoiled my body for years adapting it to at least 9 hours sleep per day. At 7 hours sleep I feel like complete shit.

  • eating clean isn’t an eating disorder lol, psychologists need a new job, they’ll pretty much shove anything in a book and say its a ‘disorder’

  • I agree completely with this. Plus, when you eat clean you get fuller faster. Man, I can eat chicken and rice 7 days a week. With a steak thrown in.

  • Most people need to realize that following a flexible dieting program does not mean that you need to throw out consistency and structure > eat what you want, mostly wholesome foods, but still do your meal plan and prepping. I prefer to combine the flexibility of food choices while still keeping the “bro” method of the planning and prepping.

  • Just like I said before, you can go out to eat at any restaurant and eat whatever, but if you can’t go about your day without having to know the exact gram of macros you are eating for each food… That’s just as worse as any eating disorder out there

  • Actually IIFYM freed me from eating nothing but “bro” foods. It enabled me to have flexibility without worrying about fat gain. Let’s face it if you wanna look good and not just be another average Joe you gotta do what others don’t. That ultimately differentiates someone who just looks flabby and average to someone who has strategically controlled there food intake and is in decent condition. That been said I only count every gram when I’m cutting fat, otherwise I just eat what I want and train like a beast.

  • Yessir, you can take anything too far
    . iifym can be made from,
    Good or bad foods for health, while looking stage ready.. it can definitely become a disordered way of seeing and reacting to food

  • exactly…. having to know and measure everything is just awful. I say as long as I have high protein and then fill my plate with fruits and veggies, plus allow myself some goodies here and there, I’ll probably end up healthy. 
    Always enjoy your videos!

  • Hi Marc I love your videos.
    Fad diets/eating disorders.
    It is my humble opoin that these things are nothing more than human nature.
    If do not obsess over our diet and bodies then its some thing else.

  • Once I’ve eaten all them boxes and I fancy a little treat I’ll go for it. On a bulk so not too conscious about going over. Just within reason.

  • I completely agree that some people take it way too far and, like any other kind of disordered eating, it has become an obsession. In my opinion, if you’re weighing every single thing you eat and tracking every single thing every single day, you aren’t living living a truly healthy lifestyle. Health isn’t just physical, but involves having a healthy mindset too.

  • Great video. Now I get it. Can’t eat any food you want just because you use intermittent fasting. Choosing the “best” foods, especially the ones that satisfy you by the taste and the fullness, is the way to go.

  • I’m 14 lifting for about 6 and a half months and I track macros measuring and everything the whole shabang but then I realized how bad a relationship I had with food so I stopped tracking now I eat whatever my mom makes For dinner and I’m making all sorts of gainzzz

  • So are you telling me that when I watch youtubers eat out on their cuts and say it’s all good cause the macros are on their site…that..that’s wrong?! EVEN CHIPOTLE?!

  • Bro foods over iifym all day for me..
    its just because i feel kinda guilty if i eat something “unhealthy” even i can accomodate it in my daily intake..

  • Lmao i was literally having this convo with my cousin, she likes to buy ice cream, have a cup n leave the tub in the freezer n never touch it again. She texts me turkey hill is having a 2 for 5 sale that she is buying 4 lmao im like 1st we have 3 un-opened ice cream tubs in the freezer n your buying more.

    2nd she knows im trying to be disciplined, ive lost 40 pounds in a month. I told her ” thanks for the support a-hole, i have to see that shit everyday when i get ice lol” she said it can be a snack.

    I told her the exact same thing, im not gna test my discipline cause my snack will be to eat the whole dam container lol smh. Dont open the flood gates!

  • Marc, what are your thoughts about cereal. I know Trix are for kids and Captain Crunch will not give you a six pac but are there cereals that are a good diet choice. Being a great family guy with kids this topic must come up at home, thx Gymbo!

  • I completely agree. I eat “clean” foods 90% of the time because I FEEL good after eating it, I think cheat meals are bullshit because I feel shit after eating one.
    If I eat well, I feel well, and I train well, then I gain well.:D

  • Hey Marc you right man! I agree with you! I eat clean bro foods i feel clean and great inside. When is tartpops I feel dirty inside and I dont feel good. I dont have clean energy. Thanks marc!!!

  • Its just a system of tracking food intake. If your hitting your finer need, as stated by IIFYM website, there’s no way You can stay away from clean foods. You don’t have to eat heavily processed foods. I personally love flexible dieting but due to my lack of metabolism I generally stick to “bro foods” 90% of the time. But to keep my sanity I always leave room open for some “junk” food or desert. I think that a combination of bro foods but also tracking with eyeballing The bro foods, and eating unprocessed foods as much as possible is the best route for most. You can still partake in the real world some within reason and see gains.

    I have seen people take it too far with the food scale but not as ridiculously far and common as people eating “clean” foods.

  • Ive been really sick for 3 years now they cant figure out whats wrong with me but i can tell im dieing i just want to feel good for the last few years im alive can you please help me im only 34 thank you so much please respond

  • Great article, I honestly didn’t know about the anal counting and weighing people put themselves through. Although I keep track of macros I stick to the bro method, no need to measure out my coffee creamer lol. Thank you Mark.

  • Please make a practical diet of “what you see everyday” of ice cream, poptarts and protein shakes. You need to remake that video and explain your point better. I suggest you search for biolayne’s video on clean eating vs IIFYM.

  • Extreme under eating is the only eating disorder I recognize, because I’m 99 percent certain that starving yourself day after day is bad for your health both mentally and physically, However, if you’re going to call flexible dieting an eating disorder, then you might as well give the same label to all forms of dieting since they all involve some kind of obsession with food

  • Eat “clean”: You’ve got an eating disorder
    Track macros: You’ve got an eating disorder

    Lol is there a way to diet without people saying you’ve an eating disorder

  • I love “clean foods” as well. The only fun foods I really enjoy are pizza and a few fried foods. For the most part, that other shit bothers my tum.

  • Marc, we haven’t used the DSM-III since around my birth lol. The current DSM does not recognize food addiction but does reference it as a facet of emotional instability. If people are suffering from what they perceive to be a food addiction they should seek help from a professional psychiatric doctor.

  • the best part of flexible dieting is its also a great way to build self discipline.

    going on a super strict diet your more likely to fail and develop the habit of giving up.

  • I was very impressed you know about DSM marc! Haha unfortunately the DSM-III went out of date in 1994! We are on 5 now! Fully agree with your points here. I genuinely find yes I get best results on IIFYM because I am not great at eyeballing and tend not to make constant progress but I also find myself thinking about food during the day a LOT more. If I could eyeball that would be 100% what I would do

  • I feel like 20-25% of your caloric intake can come from “dirty food.” instead of 10-20%.  because normal people just gotta satisfy some cravings. I mean I still eat lentil beans, salads, and chicken every day but I just add maybe a candy bar or a donut to my daily intake, probly around 400 cals worth a day while cutting and its still giving me results. Even portioning your meals and estimating your calories, given you have enough experience will work. You just got to have some self control. I think around 100 calories off shouldn’t make too much of a difference but hey thats just my opinion.

  • Yep Marc this is one of those topics you and I agree on completely.  Ok now that we have agreed we have to go back to hating each other for a week. LoL

  • Literally did a video on this topic today. I agree with your points Marc. But I think people are starting to treat IIFYM like the Devil at this stage…

  • I am trying to cut but some days i dont reach my macros, since i am cutting is it a good thing or is it ok if im under my macros?

  • Very well done video, especially the cutting segment. People fail to understand that when you’re trying to remain in a caloric deficit that it’s nearly impossible to get calories from excess fat or carbs because you’re trying to keep that protein nice and high. At four calories per gram it’s a significant amount of calories.

  • Very much agree on this mess..i always had a bro diet and it just feels better..when i eat junk food i feel like hell ran over me lolz… BUT when i can i sure as hell do throw in alil something extra through out the day in my stomach.
    Huge diffrerence on people talking about how they eat all kinds of crap just cus it fits their macros.

  • I am a BIG time creature of habit. I have been pre cooking meals. 40oz chicken 1/2 cup brown rice and a small sweet potatoes. 6 meals a day. If I want or need to raise it I can slip a little more rice.  If I need to drop it I will skip the rice on 1 or 2 meals. Simple.

  • This is the video I needed. Being my first cut, (always been super skinny) I’ve been trying to figure everything out. With my schedule at work and days at home with the kids, I cant do the 6 meals a day. Great points and self experience helped out. Do the titty bounce again.

  • How can one hit their macros eating ice cream, pop tarts, and protein shakes? Each has a specific macronutrient profile; furthermore IIFYM is not a diet, it is merely a protocol within flexible dieting it does not ignore micronutrients, phytonutrients, and fiber intake.

  • Man most of the processed shit food nowadays are so packed with micros,protien,and fiber because of the medias obesity epidemic coverage…we can’t even complain that much…phil Heath ain’t got shit on the machine son

  • 7:49 “and you have that whole thing figured out” (macros, calories, micro-nutrients, etc.). Wish I did. Still confusing to me that’s the stage I’m in. Hopefully I’ll understand it and get it all sorted out eventually.

  • My cousin laughed when I told them I was planning to lose weight with just implementing Custokebon Secrets, but after I showed these people awesome results right after I used it they are begging me to tell them about it. Of course I won’t tell them the detail about this diet plan, haha

  • Good so you do agree that GI is not BS and actually exists. At least we can agree on that point… I wonder how many other opinions of yours I can get you to admit you are wrong about… LOL

  • It’s pretty impossible to diet without following IIFYM. Counting macros is fitting things into your macros. It’s a poor excuse to load up on junk food, ’cause those micros are super important. Mostly whole foods with a few treats works for me just fine.

  • Tracking your macros won’t give you an eating disorder if you have a healthy relationship with food. If you do not then yes it can.

  • Unless you’re a diabetic, you have nothing to worry about with regards to GI. Please stop responding. You’re just making yourself look dumber. Thanks. -rva212

  • Greg your content is very strong. Really enjoying the IF and it has pushed me through a plateau I had hit earlier in the month. Thanks brother.

  • Have you even watched any of our videos other than this? No? Yep, that’s what I thought…

    And you can’t possibly honestly think GI is BS.. that must be a troll, right?

  • Great video, I think that eating “clean” 6 days a week and then having a cheat day is much more simpler and less confusing then doing flexible dieting every day. Do you agree?

  • I totally agree Greg. I’ve been using flexible dieting and I’ve found that I’m actually way more satisfied if I eat some high quality food rather than cookies or doughnuts. Ultimately you can make it as healthy or as unhealthy as you want. For me, I break my fast with a healthy green shake (which is extremely filling and tasty after a fast) and then have another meal with some veggies, keeping it on the healthier side. Then I’ll have a big dinner with my favorite foods like steak and fries etc. And maybe some ice cream too if I have room.

  • Love the passion you have Marc, screaming over every topic! Lol.. I figured I’d save you the time of copying Vann and TMW and just finish every video with Yall do whatever the fuck you want with a big smile might work..

  • you see it everyday lol yeah right. Quit trying to justify why you made such a dumb video spewing misinformation left and right. Own up to your mistake Mr. massive joe

  • ok I agree with everything you said…I totally have the same opinion as you on the topic. But in terms of the ammount of meals you have in a day (3 or 10 whatever) does that mean that the “you can only absorb x grams of protein per meal” is total BS? because I do IIFYM but keep my protein intake to no more than 40g or so per meal. Thanks (btw I remember seeing Ogus smash that huge shake and poptarts at the end of his IIFYM vid so he obviously thinkgs its ok)

  • And as long as they continue to watch your videos, they shall remain misinformed. Like I said, IIFYM is not a diet. It’s simply an acronym that started on the bodybuilding forums because some noobs would ask if it’s okay to eat a certain food on their diet. And the answer is, of course.. if it fits your macros. It was presumed, however, that micronutrient and fiber needs were met. The people who asked these questions most likely already ate micronutrient-dense food. Oh and Glycemic index is BS.

  • If you seriously want to build muscle, you should do a Google search “Smashing Ripped X”. You are bound to get the body you deserve.

  • I know my macros (11 times body weight plus my metabolic rate calories then I do a 40 40 20 split) but how do you figure out you micro nutrients?

  • marc do you count the macros from vegetables? like the broccoli and kale you mentioned?.. or do you eat it strictly for the fiber

    thanks, mike

  • well yeah you can get your calories in but honestly i wouldn’t especially since you are cutting. Like Marc says its healthier to do the bro foods that are healthy and have your macros on point they do change daily id recommend looking into a calorie calculator like scoobys calorie calc the more specified model with body fat % involved and it will give you an example of your macros for a meal. thats the free way or you can get a pro to make a plan for you.

  • Protein: 1 gram = 4 calories, Carbs: 1 gram = 4 calories, Fat: 1 gram = 9 calories, use this to work out your macro’s and then it will automatically fit your calories.

  • yo bro if you hit your macros for the day it also means you have probably hit your caloric needs for the day also because your macronutriant needs is the amount of fat carbs and protein you need that day.