If IIFYM were to be dumbed up then I think it should be done with all the stickies. If people think IIFYM is confusing then getting through the macro calculations is equally as confusing. Here is the way I'd construct a conglomerate thread of 'noob' instructions.
Dieting for Dummies
There are numerous 'experts' and fitness buffs who will regurgitate unfounded myths and unnecessary dietary regiments. This is designed to help you create a diet that will help you progress, but also be enjoyable and encourage adherence.
Calculating Maintenance Level
Use either of the two formulas below to calculate your BMR. The first will be most accurate considering you have a good estimate of your body fat percentage. Note, that your BMR will need to be multiplied by an activity factor to find your maintenance. Additionally, these are simply ESTIMATES, you will need to adjust based on your results.
1.Katch-McArdle:
Use ONLY if you have a good estimate of your bodyfat percentage.
BMR = 370 + (21.6 x LBM)
Where LBM = [total weight (kg) x (100 - bodyfat %)]/100
2.Mifflin-St Jeor:
WILL OVERESTIMATES NEEDS, ESPECIALLY IN THE OVERWEIGHT.
For MEN: BMR = [9.99 x weight (kg)] + [6.25 x height (cm)] - [4.92 x age (years)] + 5
For WOMEN: BMR = [9.99 x weight (kg)] + [6.25 x height (cm)] - [4.92 x age (years)] -161
Once finding your BMR, you need to multiply it by one of the follow activity factors:
1.2 = Sedentary (Little or no exercise and desk job)
1.3-1.4 = Lightly Active (Little daily activity & light exercise 1-3 days a week)
1.5-1.6 = Moderately Active (Moderately active daily life & Moderate exercise 3-5 days a week)
1.7-1.8 = Very Active (Physically demanding lifestyle & Hard exercise or sports 6-7 days a week)
1.9-2.0 = Extremely Active (Hard daily exercise or sports and physical job)
Calculating Necessary Deficit or Surplus
To lose weight, you will need to be in a caloric deficit(i.e. eating less than maintenance). To find a proper deficit then eat 10-20% less than maintenance.
To gain weight, you will need to be in a caloric surplus(i.e. eating more than maintenance). To find a surplus deficit then eat 10-20% less than maintenance.
Calculating Macros
Note: Your body does not run on ratios, therefore you should calculate absolute numbers.
Protein:
1-1.5g of protein per pound of lean body mass is generally a good place to start. If in a deficit then the higher range of protein will be more muscle sparing.
Fats:
Average or lean: 0.45 - 1g total weight / pounds
High bodyfat: 0.45 - 1g LBM / pounds
If low calorie dieting - you can decrease further, but as a minimum, I would not suggest LESS than about 0.35g/ pound
Carbohydrates:
Carbohydrates can constitute the rest of your calories.
Carb calories = Total calorie needs - ([protein grams as above x 4] + [fat grams as above x 9])]
Carbs in grams = above total/ 4
Note: These are protein and fat MINIMUMS. You should hit these and then you can subsequently fill in the rest of your calories how you see fit. Although it is suggested that you fill in most of the remaining calories with carbohydrates.
Meal frequency
Meal frequency is completely irrelevant. Eating more times a day does not provide any metabolic advantage. You should eat based upon a schedule that you enjoy and that fits your diet. Some people will enjoy more frequent and smaller meals, while others will enjoy larger and less frequent meals.
Pre/Post Workout Nutrition
Pre and Post workout nutrition is largely irrelevant. Unless you are an athlete training multiple times a day then body composition will be based almost solely on your daily nutrition.
Food Choices
Food choices are irrelevant on body composition. Fill your macros how you see fit with whatever food you'd like. There is no need to eat 'clean'.
Note: As with anything, moderation is key. You should stick to mostly whole, unprocessed foods to sufficiently meet your micronutrient needs. Additionally, you should always keep satiety in mind and eat in a way which will not leave you hungry.
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Basic outline. Add in links where appropriate to studys/posts/etc that support what was said.
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