IIFYM and Insulin Sensitivity?

[Abrew94]

Ok, so, what's the correlation here? I used to be very overweight, so I've been told that if I eat foods that will spike my insulin, I'll be more prone to store fat than people who have always been skinny and therefore can't do iifym. Is this true? Cause while I'm all for healthy eating, I would love to be able to eat other foods too.

[EmperorRyker]

There's no correlation, because IIFYM is not a diet. It's not a thing you can correlate anything with.

[NeonMaj]

Ok, so, what's the correlation here? I used to be very overweight, so I've been told that if I eat foods that will spike my insulin, I'll be more prone to store fat than people who have always been skinny and therefore can't do iifym. Is this true? Cause while I'm all for healthy eating, I would love to be able to eat other foods too.

Just don't eat so much... calories in calories out, insulin sensitivity doesn't matter if you're in a caloric deficit. Just count your calories or macros and you'll be fine

[rhadam]

Ok, so, what's the correlation here? I used to be very overweight, so I've been told that if I eat foods that will spike my insulin, I'll be more prone to store fat than people who have always been skinny and therefore can't do iifym. Is this true? Cause while I'm all for healthy eating, I would love to be able to eat other foods too.

I'd be looking in to a keto diet and Intermittent Fasting if you used to be overweight and may have some insulin sensitivity issues. Keto has some solid scientific backing for improving insulin sensitivity.

[Mrpb]

Ok, so, what's the correlation here? I used to be very overweight, so I've been told that if I eat foods that will spike my insulin, I'll be more prone to store fat than people who have always been skinny and therefore can't do iifym. Is this true? Cause while I'm all for healthy eating, I would love to be able to eat other foods too.

What are your stats now? Do you have a picture?

[Abrew94]

What are your stats now? Do you have a picture?

No picture, 6'2", 175, 12-13% body fat. Very lean legs, lower torso/mild love handles hold majority of remaining fat, lean arms and relatively lean chest.

[Mrpb]

No picture, 6'2", 175, 12-13% body fat. Very lean legs, lower torso/mild love handles hold majority of remaining fat, lean arms and relatively lean chest.

If you're really as lean as you say you are you need to bulk on a small surplus.

Given the fact that you've been previously overweight you need to bulk slower. 1-2 pounds per month weight gain is enough.

Make progress on a good routine like Fierce 5.

IIFYM or not has nothing to do with it.

[Abrew94]

If you're really as lean as you say you are you need to bulk on a small surplus.

Given the fact that you've been previously overweight you need to bulk slower. 1-2 pounds per month weight gain is enough.

Make progress on a good routine like Fierce 5.

IIFYM or not has nothing to do with it.

Stared the fierce 5 intermediate (2x upper 2x lower weekly), seen very promising results so far. Weight dropped a pound 1 week in but my lifts still went up. Diet was 100% clean. I tried doing a slow lean bulk precious to the fierce 5 and clean eating, I gained like 6 pounds in 2 weeks and it was all fat, even if my macros were good.

[Mrpb]

Stared the fierce 5 intermediate (2x upper 2x lower weekly), seen very promising results so far. Weight dropped a pound 1 week in but my lifts still went up. Diet was 100% clean. I tried doing a slow lean bulk precious to the fierce 5 and clean eating, I gained like 6 pounds in 2 weeks and it was all fat, even if my macros were good.

Suggested reading about clean eating: http://www.completehumanperformance.com/clean-eating/

Start tracking your weight with a moving average.

[Domicron]

Suggested reading about clean eating: http://www.completehumanperformance.com/clean-eating/

Start tracking your weight with a moving average.

was it you who mentioned there was an app that made tracking moving average easy?

[Mrpb]

was it you who mentioned there was an app that made tracking moving average easy?

Yes. It's called Happy Scale. IPhone only.

[Abrew94]

Suggested reading about clean eating: http://www.completehumanperformance.com/clean-eating/

Start tracking your weight with a moving average.

What is a moving average?

[Domicron]

Yes. It's called Happy Scale. IPhone only.

ah, i have a droid, but maybe it'll work on my iPad...

i am a dinosaur and still use my iPad 1 (i told myself i wouldn't replace it until it died, and it.wont.die!)

reps/spread/etc..

[Mrpb]

What is a moving average?

A.k.a. rolling average. It takes the fluctuation out of your weight.

7 day rolling average is ideal imo.

ah, i have a droid, but maybe it'll work on my iPad...

i am a dinosaur and still use my iPad 1 (i told myself i wouldn't replace it until it died, and it.wont.die!)

reps/spread/etc..

I can imagine why. I'm still on iPhone 5. No need to fix what ain't broken.

[Abrew94]

A.k.a. rolling average. It takes the fluctuation out of your weight.

7 day rolling average is ideal imo.



I can imagine why. I'm still on iPhone 5. No need to fix what ain't broken.

Ok I gotcha! I'll start tracking that. I'm just kind of in that phase where idk if I want to put on weight or lose it. I want the little stomach fat I have left gone, but I also want more muscle.

[Mrpb]

Ok I gotcha! I'll start tracking that. I'm just kind of in that phase where idk if I want to put on weight or lose it. I want the little stomach fat I have left gone, but I also want more muscle.

If you upload a picture I'll give you my advice.

[Domicron]

I can imagine why. I'm still on iPhone 5. No need to fix what ain't broken.

lol the big problem is that all the apps are out of date and can't be updated. the ios is two versions old now, at least...

[Mrpb]

lol the big problem is that all the apps are out of date and can't be updated. the ios is two versions old now, at least...

ah that's a good reason to upgrade. I have a Mini 3. I love how easy the mini is to hold with one hand. Tried the normal size a couple of times but prefer the mini.

Myfitnesspal on Ipad is great. I hardly use it on my phone. Big plus: see protein per meal.

[EmperorRyker]

lol the big problem is that all the apps are out of date and can't be updated. the ios is two versions old now, at least...

Why not use Excel?

[Mrpb]

I have Excel and I have Happy Scale, Happy Scale wins hands down in my opinion. It's a nice light app with some handy features.

Not that I couldn't do the same things with Excel, it's just a lot more hassle.

[Tyler2106]

I have Android and use "Monitor Your Weight." I haven't used Happy Scale, but Monitor Your Weight seems legit. Current data, graph view of weight changes, and historical weight inputs. I like it and it does what I need it to.

[Mrpb]

I have Android and use "Monitor Your Weight." I haven't used Happy Scale, but Monitor Your Weight seems legit. Current data, graph view of weight changes, and historical weight inputs. I like it and it does what I need it to.

Does it track with a moving average?

[Tyler2106]

Does it track with a moving average?

It does have an average weekly gain statistic that I'm assuming is the same thing you're referring to...?

[Mrpb]

It does have an average weekly gain statistic that I'm assuming is the same thing you're referring to...?

It's not the same. Better than nothing though.

[EmperorRyker]

I have Excel and I have Happy Scale, Happy Scale wins hands down in my opinion. It's a nice light app with some handy features.

Not that I couldn't do the same things with Excel, it's just a lot more hassle.

But you just enter the new weight and pull down the cell.

[Mrpb]

But you just enter the new weight and pull down the cell.

I know how to calculate a 7 day moving average with Excel. It's just that Happy Scale is a lot more convenient. And no it's not just pulling down a cell in Excel.

And HS offers more functions than that, like plotting graphs. I know Excel can do it too, but again the ease of use is far higher with Happy Scale.

If you haven't used both for a while you won't know this.

[EmperorRyker]

I know how to calculate a 7 day moving average with Excel. It's just that Happy Scale is a lot more convenient. And no it's not just pulling down a cell in Excel.

And HS offers more functions than that, like plotting graphs. I know Excel can do it too, but again the ease of use is far higher with Happy Scale.

If you haven't used both for a while you won't know this.

Yeah, you're right, I haven't used Happy Scale before so I don't know what it does. I might check it out when I get the chance, though I don't think I'll use it. And OK, for Excel it's entering the equation when you first set it up (so once in your entire lifetime if you use the same sheet) and then pulling down a cell from that point on. Doesn't seem like a hassle to me.

[Mrpb]

Happy Scales has a couple of benefits over Excel. The customizable interface being one.



The only downside is that you have to pay for some of the advanced features. I just use the free app. Still a lot better than a spreadsheet IMO.

@ Domicron, looks like they have a Ipad app too.

[Abrew94]

If you upload a picture I'll give you my advice.

This was taken tonight about an hour after a relatively large meal, and allowed myself some frozen yogurt as I haven't really had any source of sugar in the last 10 days. Since I'm a beginner (2 years lifting, was doing a total bro-split workout that gave me no results for about a year, been doing fierce 5 intermediate for about a month with great progress), how on point does my nutrition have to be to make gains and not put on too much fat? I definitely want to eat as healthy as possible, but I don't want to freak out if I physically just don't have the time to cook my meals or choose to have a dessert one day or something. For instance, today I had around 3100 calories (230g protein, 270g carb, 105g fat) slight guesstimations due to not having nutritional info for the froyo, and I'm pretty nervous that it's going to really effect my body comp negatively.

[Domicron]

sadly, i must have IOS 8.0 or higher to use it