Mantainance / Body recomp diet

[boo99]

Thanks again! Gotta buy those Cheerios then, I love them!

Just thought of something else to add that might help

Put the whole concept of rating individual foods on a so called "clean" rating scale to rest

Look overall at your entire diet you're consuming

Judge that based on the question....

Are my daily meals supplying my total nutritional needs for the day?

[KalElLoco]

That's another gold suggestion! Thanks again yeah, thinking good about my overall daily diet, is 100% clean and gives me enough, so if i really substitute my morning oats with cheerios or other tipically " for kids " type of cereal ", the other foods I eat will be still clean. And that breakfast change is maybe the only one I really want to try for now! Dammit, Gotta win my dread and try iifym concept. An ice cream amount paragonable to my oats portion intrigues me a lot, scared as f..k but I'll definitely try and report back to you

[NotThereYet25]

That's another gold suggestion! Thanks again yeah, thinking good about my overall daily diet, is 100% clean and gives me enough, so if i really substitute my morning oats with cheerios or other tipically " for kids " type of cereal ", the other foods I eat will be still clean. And that breakfast change is maybe the only one I really want to try for now! Dammit, Gotta win my dread and try iifym concept. An ice cream amount paragonable to my oats portion intrigues me a lot, scared as f..k but I'll definitely try and report back to you

You shouldn't be so stressed about this.
Some foods are more/less calorically dense and/or nutrient dense than others. It doesn't mean that less nutrient dense foods are bad.
What matters is that you get enough nutrients from your diet, but it doesn't require you to eat 100% nutrient dense foods.

http://www.simplyshredded.com/resear...an-aragon.html

There currently is no compelling evidence suggesting that a diet whose calories are 80-90% from whole & minimally processed foods is not prudent enough for maximizing health, longevity, body composition, or training performance.

- Alan Aragon

[KalElLoco]

Yeah, absolutely true sadly, as I wrote yesterday, I grew with a clean eating mindset, and when I heard about iifym, I thought initially " those are bulls..ts, there's no way those guys can eat fries, ice cream, cheeseburgers and get a ripped af look ", I'm also a calisthenics fan and there are many famous practitioners who claim eating at fast foods etc., I ever called them bs 'til now. Btw, I'm very curious to test on myself to finally go past this fear, once for all, experience on ourselves is one of the best things you can experiment in life!! Just for curiosity, what diet do you tipically follow, and what are some examples of iifym in your food intake ( if you currently have some and I can ask )?

[KalElLoco]

Btw, this is the first time I post on a foreign forum, and confronting with you guys and learning all these new things is awesome! In my country, the iifym is seen as the devil among fitness enthusiasts 😂

[gbullock32]

Btw, this is the first time I post on a foreign forum, and confronting with you guys and learning all these new things is awesome! In my country, the iifym is seen as the devil among fitness enthusiasts ��

Used to be that way all over; science has shown otherwise though, so as we learn more we change methods.

Eating a sugar cookie now, 280 calories but fits my macros just fine.

[KalElLoco]

I see, science in this case in particular is very ... fascinating! That's almost like a whole new world for me 😂

[NotThereYet25]

Just for curiosity, what diet do you tipically follow, and what are some examples of iifym in your food intake ( if you currently have some and I can ask )?

Check this blog post out, you might like it: http://www.healthylivingheavylifting...y-got-me-lean/

[KalElLoco]

I remember to have seen this before, but never payed enough attention to this blog post til now, I just read it again and fits perfectly! But there's still a doubt that bugs me: if, for example, I want some pizza for lunch instead of rice ( switching in this way carb sources ) should I pay attention to other macros in that portion of pizza, right? Case 1: rice + chicken + oil case 2: pizza + chicken minus oil , cause in that pizza we find carbs needed AND additional fats? Or should I let oil, and watch only the equal amount of calories and carbs in and out? ( exm 150gr. Rice out, 2 slices, or whatever the right amount is, of pizza in for an equal amount of carbs and calories in, like the rice is still there but in the form of pizza  ) this is a problem with ice cream too: unless is a fruit variety, like the lemon and strawberry one, if it's a creme type ( cocoa, nut and vanilla ) it's full of carbs but has lots of fats, too, and if it's fruit ice cream, should I pay attention to the fact the carbs in it are mostly simple, against the complex of pasta and rice? ( sorry for this last question, probably i've read the answer yet at least ten Times in the articles you posted, but atm i'm confused and can't remember at all �� )

[NotThereYet25]

I remember to have seen this before, but never payed enough attention to this blog post til now, I just read it again and fits perfectly! But there's still a doubt that bugs me: if, for example, I want some pizza for lunch instead of rice ( switching in this way carb sources ) should I pay attention to other macros in that portion of pizza, right? Case 1: rice + chicken + oil case 2: pizza + chicken minus oil , cause in that pizza we find carbs needed AND additional fats? Or should I let oil, and watch only the equal amount of calories and carbs in and out? ( exm 150gr. Rice out, 2 slices, or whatever the right amount is, of pizza in for an equal amount of carbs and calories in, like the rice is still there but in the form of pizza �� )

All macros count in all foods. A quick summary of what you need to focus on:

Hit your caloric goal
Hit your daily protein minimum (0.82-1g/lb)
Hit your daily fat minimum (0.45g/lb)

Choose the foods you like to meet these requirements and also make sure you get enough fiber and micronutrients.
Nothing wrong with pizza.

[KalElLoco]

All macros count in all foods. A quick summary of what you need to focus on:

Hit your caloric goal
Hit your daily protein minimum (0.82-1g/lb)
Hit your daily fat minimum (0.45g/lb)

Choose the foods you like to meet these requirements and also make sure you get enough fiber and micronutrients.
Nothing wrong with pizza.

ok, so if I understood well: in an hypotetic day, I eat all my protein and fats for reach my minimum ( ex. 2.2 proteins, 1.2gr. Of fats in my case ) the rest in therms of carbs and / or calories can be whatever I want to eat, right? Rice, pasta, ice cream, candies, oats, pizza, cheerios or other things, the important thing is to stay within my calories, and macros targets?

[NotThereYet25]

ok, so if I understood well: in an hypotetic day, I eat all my protein and fats for reach my minimum ( ex. 2.2 proteins, 1.2gr. Of fats in my case ) the rest in therms of carbs and / or calories can be whatever I want to eat, right? Rice, pasta, ice cream, candies, oats, pizza, cheerios or other things, the important thing is to stay within my calories, and macros targets?

>

make sure you get enough fiber and micronutrients

You won't achieve that by filling the rest of your calories with ice cream and candy.

Calories and macros are still the most important thing, but neglecting fiber and micronutrients can cause health problems in the long term.
Watch your saturated fat intake too, limiting it to >10% of total calories is a good idea. For a 2500 calories diet, for example, this means maximum 27g of saturated fat. You'll notice how quickly you can get to this limit by eating some of the foods you mentioned.

Aim for at least 38g of fiber and eat plenty of fruits and vegetables to cover your micronutrients.
You can log a day of eating on www.cronometer.com to see how you're doing in terms of meeting micronutrient requirements.

[KalElLoco]

[/QUOTE] Got it!! Thanks a lot for your help  I'll try with minor changes, like the cheerios I mentioned before, for breakfast, and leaving the rest untouched as it is now, and I'll see how I feel simple act of eating a non bio, refined and sugary cereal after all these years will be a massive psichological relieve I think lol I'll stick to the 80-90% clean, 10-20% " free " as for fibers, I always pay attention to my vegetables, I put a lot of importance on them and I literally love broccoli, spinach and co., so it isn't a problem ☺

[KalElLoco]

Fruit is a problem, I love every type, but I always eat only a piece a day for breakfast, nothing else, I have no place unless I toggle equivalent calories from breakfast or lunch carbs. Sometimes in the past I used to eat ( on Non training days, usually weekends ) fruit in place of daily carbs, so no oats with yogurt for bf, and rice or pasta and chicken breast for lunch, but yogurt with mixed fruits in ( bananas, apples, pears, peaches and various other types)until I reached same carbs and calories ( something like 1kg. Worth of fruit in total ��) and again, for lunch, a rice portion equivalent of fruit, a big plate of it for carbs with my usual chicken breast as protein source. Damn, I remember feeling great those days, very pleased and energized

[NotThereYet25]

Fruit is a problem, I love every type, but I always eat only a piece a day for breakfast, nothing else, I have no place unless I toggle equivalent calories from breakfast or lunch carbs

Not really a problem, you can still get everything you need from vegetables.
Use cronometer and you'll find out what vitamins/minerals your diet lacks in, then use google to find foods that are rich in them.

[KalElLoco]

Thanks again and again, for your patience too, repped I'll proceed in the next days and I'll come back to update !

[gbullock32]

Thanks again and again, for your patience too, repped I'll proceed in the next days and I'll come back to update !

We like posters like you; you had a question and have been very receptive of advice.

[KalElLoco]

It's a pleasure to learn new things everyday, and this is definitely one of the most interesting I've ever seen in these 10 years of fitness and training, I'm totally new to certain concepts It's like I'm starting to discover body mechanisms only now. Aside from that, I google a little and discovered some aesthetic pro's that eat following an iifym principle, can say I'm amazed. I'm pretty sure eating that way, for me, will be a strong mind boost, as well as an heavy hit against the occasional cravings ( certain days I come back home from gym literally craving cheat foods, and I resist, but damn, It's hard, it happens rarely but when I don't want to have a cheat and stick to regular diet, I admit it's terrible )  and, for last, it's me or be able to eat some " guilty foods " while staying fit 'n' confident to the others that look at you astonished is very cool? ������ for some people that know my strong will, this will be mind blowing maybe, I'm the " no thanks, never " guy, usually lol. And, sometimes, I look back and think " ok, I grew up eating well, not eating some junk food like others do on a daily basis, but we live once, and sometimes I desire to not ever had fallen into clean eating mindset and continued enjoying sport but eating relatively freely, we live once and there are lots of foods I love and I didn't eat since early years of my life (my fav cheerios and nesquik cereal for example...last time I ate them I was maybe 8 or 9 ) sorry for this enormous post, but talk of this with you guys is kinda relieving I also think that (correct me if I'm wrong ) for a body like mine that is used to eat 100% clean, receive some food considered junk could be a boost for metabolism too, I read some time ago that eating clean all the time ( aside from weekly cheat meal ) cause your body some lacks and digestion difficulties, and could drop metabolims quality too, cause your body doesn't longer know how to threat some type of unknown food...massive bull****s? Lol could be pure broscience, but I'm very curious

[KalElLoco]

Started applying your suggestions today with breakfast, those sugary cereals fitting my daily macros tasted really damn good! I ate those instead of my usual oatmeal, leaving the rest untouched and clean, only difference I saw was hunger coming back very rapidly, maybe insulin spike after that sugar load?

[NotThereYet25]

Started applying your suggestions today with breakfast, those sugary cereals fitting my daily macros tasted really damn good! I ate those instead of my usual oatmeal, leaving the rest untouched and clean, only difference I saw was hunger coming back very rapidly, maybe insulin spike after that sugar load?

That's not surprising, different foods have different effects on satiety, even when calories are the same.
Oats will be naturally more satiating than sugary cereal because of the volume, fiber and protein content.

[KalElLoco]

I think I'll be used to different effects with time and experiments, as long as my body comp stays the same and maybe keep improving ( more muscle less fat, slowly over time) following your iifym advices, and I don't cause issues lik fat gain and muscle loss, I'm fine today's breakfast has been very strange to me haha like a cheat - non cheat meal

[KalElLoco]

I think I'll never thank you enough guys, you just opened my mind !

[NotThereYet25]

I think I'll be used to different effects with time and experiments, as long as my body comp stays the same and maybe keep improving ( more muscle less fat, slowly over time) following your iifym advices, and I don't cause issues lik fat gain and muscle loss, I'm fine today's breakfast has been very strange to me haha like a cheat - non cheat meal

If I understood correctly, your only activity is muay thai. I wouldn't expect to see significant improvement in body composition, even with a perfect diet. Nutrition is permissive - it allows the body to adapt to the activity you do, but it doesn't make you build muscle out of nowhere.
To build more muscle you need resistance training and progressive overload.

[KalElLoco]

Yeah, you've understood correctly, but my class has crossfit -like circuits and bodyweight programs, the first 1 - 2 times a week, the second almost daily and everytime is different but I only suspended weight training for major causes ( University exams, I'm off from weight lifting since august ), when I'll finish those, I'll start back hitting classic gym too! So I expect some slight improvement over time

[KalElLoco]

Quick and simple question: if I want to reduce protein a little bit, passing from 2.2 to 2, and saving, for example, something between 40 and 100 calories, is better to invest them in carbs or fat in particular, or in whichever macro I want ? Cause I was thinking to add another tbsp. of some oil, raising good fats a little more

[NotThereYet25]

Quick and simple question: if I want to reduce protein a little bit, passing from 2.2 to 2, and saving, for example, something between 40 and 100 calories, is better to invest them in carbs or fat in particular, or in whichever macro I want ? Cause I was thinking to add another tbsp. of some oil, raising good fats a little more

It depends, but it's mostly a case of personal preference.
Personally I wouldn't waste calories on oil if I already have a sufficient amount of fat in my diet.

1. Make sure you're eating the right amount of calories for your goals.

If you're gaining weight too fast, gaining weight when you just want to maintain weight, or losing weight too slowly, eat less. If you're gaining weight too slowly, losing weight when you want to maintain weight, or losing weight too quickly, eat more. Tracking calorie intake helps dramatically with your accuracy since most people have a pretty poor grasp on how much they're actually eating.

2. Eat enough protein.

How much is "enough"? About 1.8g/kg (0.8g/lb) will get the job done when you're trying to gain or maintain weight, and a little bit more than that may help with maintaining muscle when you're trying to lose weight. You can just round it to 1g/lb or 2g/kg and leave it there so you don't have to think about it. Try to eat 3-4 evenly spaced protein-containing meals per day.

3. Fill out the rest of your calories with carbs and fat.

How much of each? If you're doing a lot of aerobic exercise or you're doing high volume, high rep lifting, getting a higher proportion of your calories from carbs is helpful just to meet the energetic demands of training since carbohydrate is the preferred fuel source for high-intensity exercise of all sorts. If you're not doing a ton of cardio and most of your lifting is in lower rep ranges, there's really not a super compelling case for advantages of either carbs or fat. Just see what mix of carbs and fat helps you feel best, perform well, and manage hunger.

- Greg Nuckols

[KalElLoco]

Ok, so I could add them as carbs on WO days, and then as fat ( together with the carbs I remove on rest days yet ) on rest ones, so, for example, I'll eat 150 gr. of pasta on ON days, 100 + a little more fats on OFF's, and at the same time remove something around 100 - 150 kcal. cause there's no workout. Could this work well?

[NotThereYet25]

Ok, so I could add them as carbs on WO days, and then as fat ( together with the carbs I remove on rest days yet ) on rest ones, so, for example, I'll eat 150 gr. of pasta on ON days, 100 + a little more fats on OFF's, and at the same time remove something around 100 - 150 kcal. cause there's no workout. Could this work well?

Try it and find out. Different people respond differently to more carbs/more fats.

[KalElLoco]

However, I reduced protein and added fats only recently, and I can say that with less protein and more carbs and fats I feel almost reborn: before I had 3.4 protein x kg., slightly lower carbs and almost no fats, felt like s..t all the time, now with this Balanced diet, I noticed some benefits: better sleep, more libido, more energy, more muscle fullness and hardness, better and tighter skin, less water retention, better mood, digestion, satiety. Damn, this is first time in my life since I started working out I keep a low ( for me ) protein intake, and now I feel so stupid never did this before 😂

[KalElLoco]

Try it and find out. Different people respond differently to more carbs/more fats.

Ok, I'll try and I'll observe how my body responds to changes, thanks again