Thank you so much for reading my book and welcome to your IIFYM: If It Fits Your Macros companion course! I'll be here all throughout your fitness journey. Whenever you reach the sections in the book that mention this course, make sure to head over here and get started right away. Super excited to get started!
Below, you’ll see a table of contents, as well as a link to a FREE 1-hour training on the other aspects of getting lean (i.e., training, cardio, conditioning, your environment, etc.).
If you loved the book, I guarantee you’ll love this free training. Check it out below.
Click here or on the picture below to download the PDF Book.
Although this isn’t a course/book on training in the gym, cardio, etc., I have a few tips when it comes to being “fit.”
Need more information on what to do when it comes to cardio, training with weights, and all the above when it comes to getting lean?
In the book, we went over the following formula:
Multiple Your BW (in lbs.) by 14 for Women or 16 for Men.
I’ve found, after working with many people, that this is a bit too general for my liking.
It doesn’t take into account people with varying activity levels.
Instead, we’re going to use 14, 15, and 16 as our multipliers based on your current activity level.
14 being Sedentary, 15 being lightly active, and 16 being very active.
So in this lesson, I’m going to go over the following examples:
Bob is very active (works construction) and weighs 200 lbs.
So, based on the text above, we want to multiply Bob’s bodyweight of 200 lbs. by 16 (very active).
3200 calories is Bob’s Maintenance Calories meaning that IF he wanted to stay 200 lbs., he would eat (roughly) 3200 calories per day to do so.
To calculate Bob’s calorie deficit, we’re going to use a 25% deficit.
Depending on how fast or slow you want to lose weight, you can use a 20% or 25% deficit.
In this case, Bob wants to lose weight a bit faster.
Another way to calculate this is:
And that’s how Bob calculated his calorie deficit.
Pablo is very sedentary (spends most of his day sitting down – still works out however) and weighs 230 lbs.
So, based on the text above, we want to multiply Pablo’s weight of 230 lbs. by 14 (Sedentary).
Again, if, for whatever reason, Pablo wanted to stay at 230 lbs., he would eat (roughly) 3220 calories per day to do so.
To calculate Pablo’s calorie deficit, we’re going to use a 25% deficit.
This is interesting.
Bob and Pablo have roughly the same amount of calories to eat everyday to lose weight, yet one is 30 lbs heavier….
What gives?
Let me explain.
In the examples above we have a dilemma.
Bob:
Pablo:
Pablo weighs 30 more lbs. than Bob, yet they are eating about the same calories per day for the SAME goal.
If Pablo was more active everyday, he could eat more food and STILL lose weight simply by being more active.
That’s crazy if you ask me.
Main point, be more active, and you get to eat more while still losing weight.
Ashley is Lightly Active (sits and stands equally a majority of her day) and weighs 160 lbs.
So, based on the text above, we want to multiply Ashley’s bodyweight of 160 lbs. by 15 (lightly active).
2400 calories is Ashley’s Maintenance Calories meaning that IF she wanted to stay 160 lbs., she would eat (roughly) 2400 calories per day to do so.
To calculate Ashley’s calorie deficit, we’re going to use a 20% deficit.
Depending on how fast or slow you want to lose weight, you can use a 20% or 25% deficit.
In this case, Ashley wants to lose weight at a normal pace.
And that’s how Ashley calculated her calorie deficit.
In the book, we went over examples of how to calculate macros via the gram per lb. method and the percentage method.
Here’s another example of the gram per lb. method since my IIFYM calculator below can do the percentage method easily:
Someone who wants to eat the MINIMUM amount of protein that I recommend (0.8g per pound) vs someone who wants to eat the MAXIMUM amount of protein that I recommend (1.2g per pound).
Remember, we calculate fats and protein first, then use the remaining calories for carbohydrates.
Let’s use an example of 2100 calories as our deficit and someone who weighs 200 lbs.
You should already know how to calculate your calorie deficit.
We’re going to use 0.8g for Protein and 0.25g for Fat
This is where we need to remember our Calories per Gram for each macronutrient:
To find our carbohydrate number, we need to figure out how many calories we have left, BASED on our current macros.
Therefore, we do the following:
In the end, we get:
Here’s a free IIFYM calculator that you can use. It is straightforward to use, but I included this video to help:
Here’s the food source template download I mentioned in the book.
The meal plan below is intermittent fasting friendly.
Inside the meal plan, there is a “notes” section at the end.
PLEASE make sure to read that section, or else some of the information/meals may seem confusing.
I’ve used this exact meal plan to lose 10-20 lbs on one of my cuts.
It’s based on my numbers and preferences, and it follows the rules mentioned in my book and this course.
It may not work for you for a couple of reasons:
If you want something that is custom and that is based on:
I can create that for you. Just email me at christian@leanwithstyle.com, and we can set that up.
However, this is to help you out on creating your own for your own fitness journey.
Let me know if you have any questions!
You can download the sample meal plan from the book here:
Intermittent Fasting Meal Plans 190-200 lbs – 40 40 20
Here are some more macro-friendly fast-food options (click to expand):
Panda Express’s Chicken Teriyaki has a crazy amount of protein.
What I usually get is the following:
El Pollo Loco is another place that offers crazy amounts of protein with most of their 2 & 3-piece combos.
There are endless amounts of options for chipotle so I will not list them all here but, these are my personal favorites.
McDonald’s doesn’t have the healthiest reputation but there are several decently healthy options on the menu. Check out these items below, the next time you find yourself at the drive-thru:
You might be surprised by the variety of Starbucks beverages that clock in at less than 200 calories. From classic espresso to creamy coffee confections.
I always respond to every comment and email. If you have a question, do NOT hesitate to ask.
Dear friend,
It’s Christian here. Before you go, I’d just like to say thank you for purchasing my book and getting this course. I know that if you follow what you’ve learned, you’ll see a ton of success in your fitness journey.
If you’ve received any value from this book/course, would you mind taking a minute to give me feedback in the form of a review on Amazon about this book?
I’m an independent writer and self-published this book on Amazon.
I love to keep improving and you leaving a review can help me make this book even better.
If you want to leave me a review on Amazon for the book, use this link.
Again, I want to say thank you.
Out of the millions of different fitness and nutrition books in the world and of the many different ways you could have spent your time, you chose to share some of your attention with me and read IIFYM: If It Fits Your Macros. Thank you.
Before the book is too far in your rearview mirror, I have a quick question…
How would you rate IIFYM? Click below.
5 out of 5 stars (Excellent)
3 out of 5 stars (OK)
1 out of 5 stars (Terrible)
After a lot of hard work and research and trying to make this book as informative and valuable as possible for you, I’m so excited to finally hear your reader feedback.
Thank you!
Christian Pinedo Author of IIFYM
P.S.
As always, you can email me at christian@leanwithstyle.com for any questions you have related to this course!
Thanks and be well,
Christian Pinedo