Remember when I raved about the dietary approach called If It Fits Your Macros, or flexible dieting? I experienced some significant personal growth with respect to the way I approached and related to food. I still believe that others can experience these breakthroughs via IIFYM as well. Not to mention, I and countless others have achieved significant changes in our physiques. But, at what cost? And were those changes sustainable? As I alluded in my How-To: Take a Break post, following IIFYM for a long-term, continuous basis is not feasible or sustainable. Like all diet plans and program, “flexible dieting” or If It Fits Your Macros has both benefits and pitfalls for its followers. I’ll be exploring the less desirable aspects of this program (and other “restriction diets”) in this post.
If you thought you hit the jackpot with my Double Chocolate Cheesecake Protein Muffins, just wait until you sink your teeth into the warm, soft sweetness of my latest creation: Cinnamon Roll Cheesecake Protein Muffins! Yet again, this is a muffin that is high in protein, low in carbohydrates, AND free of gluten, grains and refined sugar. This time, the star of the show is a Quest Nutrition Cinnamon Roll Protein Bar*. Let these muffins steal your heart.
I have reached muffin nirvana: chocolate and cream cheese pair up in a magical muffin that is high in protein, low in carbohydrates, AND free of gluten, grains and refined sugar. What happens when you take my favourite Quest bar flavour EVER and work it into a similarly high-protein, low-carbohydrate muffin? BOOM! There are no words. Just eat and enjoy.
As I mentioned in my How-To: Track Your Macros post, you’re going to get a wealth of information about your macronutrient intake. But generally people are only going to put in that level of effort if they have a goal to achieve, in terms of physical performance and/or body composition. And the very best goals are S.M.A.R.T goals: specific, measurable, actionable, realistic and timely/time-oriented. So, if you confer with your trusted health professional and decide that a realistic goal for you is to lose 10 lbs in 6 months, then you’ve covered off all of those attributes. But you won’t know whether you’ve achieved that goal unless you MEASURE – in this case, you have to step on that damn scale! You won’t know whether the actions you are taking (the input), such as eating a certain macronutrient ratio/target each day, are working as intended unless you look at the output. And progress is multi-faceted – so the more measurements you take, the more you can see progress and successes in areas you might have otherwise missed by focusing on one measurement exclusively (i.e. only ever looking at the unchanging number on the scale without realizing that you’ve lost several inches by decreasing body fat and increasing lean muscle mass and/or gotten noticeably stronger at back squats).
So, that’s my case for tracking progress. If you’re a believer, follow along!
Alright. You’ve heard about it. You’ve seen the acronym a few too many times, and far too many photos in your Instagram feed of “bikini athletes” mowing their way through deep-dish pepperoni pizzas as part of their show prep. If It Fits Your Macros (IIFYM) is a food/nutrition/diet movement that looks at food at the macronutrient level: proteins, carbohydrates and fats. P-C-F, in IIFYM short-hand.
There is no more “clean” food vs. “junk” food or “good” food vs. “bad” food. No more cheat days or treat days; no “earning” carbs or calories. Food is food. From an apple to an anchovy, a chicken breast to a Cheez-It, all food is comprised of the same three basic macronutrients (yes, there are also micronutrients such as vitamins and minerals to consider, but we’ll worry about that later). The idea is that your body needs a certain personalized ratio of these three macronutrients for optimal performance and body composition. Figure this out and then make small changes over time and you can reap lasting changes in your strength, physique and body composition.
This post is NOT about figuring out YOUR personalized macronutrient ratios. There are other websites for that and frankly, that can actually be the easy part. The harder part (as always) is putting information into action and taking the steps to actually eat the desired/required macronutrients in the run of a day (or week). The only way to know whether you’re actually doing this is to TRACK WHAT YOU ARE EATING. Everything you’re eating and ALL of what you are eating. THAT is what this post is about.
These are NOT your everyday muffins. These “skinny” muffins are seriously sensational. At only 65 calories per muffin (and no, they’re not mini-muffins!) and super low in fat (dare I say “fat-free”?) but packed with protein, there is some serious macro magic happening in this healthy muffin recipe. Plus, they’re downright delicious, with rich, moist chocolate flavour and the added bonus of high-fiber, nutrient-rich zucchini. Oh, and they’re free of gluten, grains and refined sugar, too! Perhaps I should call them “Freedom Muffins”?
All right gym rats, fitness foodies, flexible dieters, IIFYM-er’s (If It Fits Your Macros) and workout & kitchen wizards: this HIGH-PROTEIN recipe is just for you (and also check out the other High-Protein Recipes, too!). We’re going to take protein powder “high-brow” by adding in some Matcha green tea powder and using brewed green tea ice cubes to make a frozen vanilla green tea soft serve to remedy those green tea ice cream cravings that just never seem to make it into your daily macros. All you need is a blender! Let’s DO THIS!
My chief athletic background is in competitive swimming, up and down the lanes in a regulation competition pool as fast as I could go. I performed reasonably well at the provincial level but certainly never on a national level and my amateur competitive career fizzled out after less than one semester at the varsity level in university. I returned to swimming as an “adult” (and I still use the term loosely when describing myself) as part of the Masters program (a sanctioned swimming body for recreational and competitive athletes aged 25+).
I took up running as a sport (as opposed to a cruel & punishing form of cross training for swimming) in my first year of working full time after university graduation. It seemed like a very “adult” thing to do. I’m pleased to say that my very first road running race was a full marathon (42.2 km or 26.1 mi for my American visitors) because that’s just really how I do things: go big or go home. I’ve now done three full marathons, seven half marathons and a handful of ten-mile and ten-kilometre races. I still enjoy getting out for the occasional jaunt, but I’ve hung up my laces in semi-retirement for the tenure of my assignment in the ROK (Republic of Korea, also known as South Korea and not to be confused with the aptly-named Democratic People’s Republic of Korea, our neighbours to the North).