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!
If you have any questions, do not hesitate to email me
I am here to help and am an actual human being. I care about your success so, do not hesitate to email me with any questions regarding fat loss, IIFYM, and Flexible dieting, and just getting lean in general.
Table of Contents
PDF Book Download
Click here or on the picture below to download the PDF Book.
Calories and Macros:
- Calculate your daily calories based on your goals (i.e., fat loss, bulking, maintenance)
- Based on those calories, divide them up into daily macronutrient goals based on your eating style/preference (remember, don’t go under 0.8 grams of protein per pound of bodyweight for optimal results)
- Input your “numbers” into the app MyFitnessPal (remember, we are only using MyFitnessPal for tracking macros. Don’t get caught up on the setup/numbers it gives you, and disregard the premium version).
- Buy a digital food scale and measuring cups.
- Make sure to watch the video tutorials showing how to set up MyFitnessPal and track foods, scan nutrition labels, and inputting your meals.
Your Meal Plan:
- Create a list of your preferred foods and recipes using the spreadsheet template given or use your own.
- From this list, create a meal plan that best fits your schedule and workout regime.
- Test out your meal plan for a week or two. After, figure out what meals/foods fit and don’t fit your preferences/satisfaction/satiety levels (i.e., replace meals that don’t keep you full).
- Once your meal plan is created, now it’s just a matter of time before you see results.
Tracking Your Progress:
- Based on how “aggressive” your calorie deficit is (20 or 25%), you should lose 1-2 lbs. per week initially.
- After a few weeks and maybe even a few months, that number should start to slow down.
- To make sure you keep steady progress, take the average of your daily weigh-ins each week. This is a MUST.
- If the averages are not going down (and possibly up), re-read the chapter on how to judge your progress and figure out why you’re plateauing.
- You will need a bathroom scale and measuring tape to record your weekly averages.
Your Fitness Journey:
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.”
- Join a gym or set up your own.
- Create a workout schedule (three days a week is all you need).
- Do cardio three times per week, on separate days or times if possible.
- I prefer running.
- Not a fan of running? You can do any other form of cardio like stairs, the bike machine, etc. Just make sure that you are always progressing in your cardio (i.e., increasing the resistance/speed, reducing the amount of time you rest, increasing the distance, etc.).
How to Use a Food Scale
How to Track Macros – Video 1:
How to Track Macros – Video 2:
How to Track Macros – Video 3:
Full-Day of Eating Example
Calculating Calories Based on Activity Levels
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 – ‘Very Active’ Example
- Pablo – ‘Sedentary’ Example
- Bob vs Pablo – Why being sedentary is Dangerous
- Ashley – ‘Lightly Active’ Example
Bob – Very Active Example
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).
200 lbs. x 16 = 3200 calories
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.
3200 calories – 25% = 2400 calories
Another way to calculate this is:
3200 calories x .75 = 2400 calories
And that’s how Bob calculated his calorie deficit.
Pablo – Sedentary Example
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).
230 lbs. x 14 = 3220 calories
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.
230 lbs. x .75 = 2415 calories
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….
Let me explain.
Why Being Sedentary is Dangerous
In the examples above we have a dilemma.
- Weighs 200 lbs.
- Is very active
- Needs to eat 2400 calories a day (roughly) to lose weight (about 1-2 lbs. per week)
- Weighs 230 lbs.
- Is sedentary
- Needs to eat 2415 calories a day (roughly) to lose weight (about 1-2 lbs. per week)
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 – Lightly Active Example
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).
160 lbs. x 15 = 2400 calories
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.
2400 calories x .80 = 1920 calories
And that’s how Ashley calculated her calorie deficit.
Another Example of Calculating Macros
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:
The Gram Per Pound Method
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).
0.8g 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
0.8 x 200 lbs = 160g Protein
0.25 x 200 lbs = 50g Fat
This is where we need to remember our Calories per Gram for each macronutrient:
- 4 calories per gram of Protein
- 4 calories per gram of Carb
- 9 calories per gram of Fat
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:
- 160g Protein x 4 = 640 calories coming from Protein
- 50g Fat x 9 = 450 calories coming from Fat
640 + 450 = 1010 Calories Left for Carbs
1010 / 4 = 253g Carbs
In the end, we get:
253g of Carbs
Here’s a free IIFYM calculator that you can use.
Food Source Template Download
Here’s the food source template download I mentioned in the book.
Sample Meal Plan
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.
- This meal plan revolves around a 40/40/20 split.
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:
- It doesn’t fit your calories and macros (because of: weight, activity levels, macro preferences, or schedule)
- You don’t like my meals.
If you want something that is custom and that is based on:
- Your Workout Schedule
- Your Favorite Foods
- Your Calories and Macros
- And Your Preferences
I can create that for you. Just email me at [email protected], 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
Updated – Best Fast Food Macros
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:
- Option 1: Double Chicken Teriyaki, Half Steamed Veggies, Half White Rice.
- Macros: 825 Cal, 78g protein, 66g carbs, 26g fat
- Option 2: Double Chicken Teriyaki, Half Steamed Veggies, Half Brown Rice.
- Macros: 860 Cal, 79g protein, 69g carbs, 29g fat
- Option 3: Double Chicken Teriyaki, Full Steamed Veggies
- Macros: 680 Cal, 76g protein, 32g carbs, 27g fat
El Pollo Loco is another place that offers crazy amounts of protein with most of their 2 & 3-piece combos.
- Personal favorite out of everything on this list:
- 3-piece combo – 2 Skinless Chicken Breast, 1 Wing. Sides: Broccoli & Pinto Beans
- Macros: 675 Cal, 96g protein, 35g carbs, 16g fat
There are endless amounts of options for chipotle so I will not list them all here but, these are my personal favorites.
- Option 1: Burrito Bowl (Double Meat): Chicken, Barbacoa, White Rice, Fajita Vegetables, Mild Salsa, Cheese, Lettuce
- Marcos: 1015 Cal, 71g protein, 99g carbs, 38g fat
- Option 2: Burrito (Double Meat – usually only eat this if I’m bulking or if I have a lot of calories left):
- Chicken, Steak, Brown Rice, White Rice, Black Beans, Fajita Vegetables, Fresh Tomato Salsa, Corn Salsa, Sour Cream, Cheese, Guac, Lettuce
- Macros: 1550 Cal, 88g protein, 146g carbs, 70g fat
- Option 3: Burrito Bowl (Usually only eat this if I’m cutting or if I don’t have many calories left):
- Double Chicken, Fajita Vegetables, Corn Salsa, Cheese, Guac, Lettuce
- Macros: 795 Cal, 74g protein, 30g carb, 46g fat
- Option 1: Two Grilled Chicken Sandwiches
- Macros: 640 Cal, 60g protein, 80g carbs, 10g fat
- Option 2: 12 Piece Grilled Nuggets (Not Including sauces)
- Macros: 210 Cal, 38g protein, 3g carbs, 5g fat
- Option 3: Egg White Grill
- Macros: 290 Cal, 26g protein, 29g carbs, 8g fat
- Option 4: Market Salad (307g)
- Macros: 250 Cal, 27g protein, 16g carbs, 10g fat
- Option 5: One Grilled Chicken Sandwich
- Macros: 320 Cal, 28g protein, 41g carbs, 6g fat
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:
- Option 1: Egg White Delight McMuffin
- Macros: 260 Cal, 16g protein, 29g carbs, 8g fat
- Option 2: Artisan Grilled Chicken Sandwich
- Macros: 430 Cal, 34g protein, 40g carbs, 15g fat
- Option 3: Fruit & Maple Oatmeal
- Macros: 310 Cal, 6g protein, 62g carbs, 4g fat
- Option 4: Southwest Grilled Chicken Salad
- Macros: 470 Cal, 34g protein, 34g carbs, 23g fat
- Option 5: Strawberry Banana Smoothie medium size
- Macros: 240 Cal, 3g protein, 55g carbs, 1g fat
- Option 6: 10 Piece Chicken Nuggets
- Macros: 440 Cal, 24g protein, 26g carbs, 27g fat
- Option 7: 4 Piece Buttermilk Crispy Tenders
- Macros: 500 Cal, 39g protein, 25g carbs, 27g fat
- Option 8: Bacon Ranch Grilled Chicken Salad
- Macros: 320 Cal, 42g protein, 9g carbs, 14g fat
- Option 1: Chicken Soft Taco (92g)
- Macros:160Cal, 12g protein, 16g carbs, 5g fat
- Option 2: Fresco Crunchy Taco (92g)
- Macros: 150 Cal, 6g protein, 13g carbs, 8g fat
- Option 3: Veggie Power Menu Bowl (1 Bowl)
- Macros: 480 Cal, 14g protein, 65g carbs, 19g fat
- Option 4: Beef Soft Taco (96g)
- Macros: 193 Cal, 11g protein, 18g carbs, 8.2g fat
- Option 5: 7-Layer Burrito (255g)
- Macros: 454 Cal, 15g protein, 56g carbs, 17g fat
- Option 6: Crunchy Tacos – Black beans (78g)
- Macros: 154 Cal, 6.1g protein, 19g carbs, 5g fat
- Option 7: Double Cheesy Black Bean Burrito (173g)
- Macros: 379 Cal, 11g protein, 53g carbs, 13g fat
- Option 8: Crunchy Taco with Shredded Chicken
- Macros: 160 Cal, 9g protein, 11g carbs, 8g fat
- Option 9: Power Menu Burrito – Chicken
- Macros: 450 Cal, 26g protein, 41g carbs, 20g fat
- Option 10: Power Menu Bowl – Chicken
- Macros: 500 Cal, 27g protein, 54g carbs, 20g fat
- Option 1: Kentucky Grilled Chicken Breast (131g)
- Macros: 210 Cal, 38g protein, 0g carbs, 7g fat
- Option 2: KFC Famous Bowl – Snack Size
- Macros: 270 Cal, 11g protein, 27g carbs, 14g fat
- Option 3: Grilled Chicken Whole Wing (33g)
- Macros: 80 Cal, 10g protein, 0g carbs, 4.5g fat
- Option 4: House Side Salad
- Macros: 15 Cal, 1g protein, 3g carbs, 0g fat
- Option 1: Grilled Chicken Sandwich
- Macros: 390 Cal, 29g protein, 34g carbs, 15g fat
- Option 2: Hamburger
- Macros: 350 Cal, 20g protein, 35g carbs, 14g fat
- Option 3: Chicken BLT Salad
- Macros: 280 Cal, 34g protein, 12g carbs, 11g fat
- Option 4: Side Salad
- Macros: 25 Cal, 1g protein, 5g carbs, 0g fat
- Option 5: Chicken Bacon Ranch
- Macros: 500 Cal, 32g protein, 46g carbs, 20g fat
- Option 1: Jalapeno roast beef slider (98g)
- Macros: 240 Cal, 14g protein, 21g carbs, 11g fat
- Option 2: Crispy Chicken Farmhouse Salad (323g)
- Macros: 430 Cal, 28g protein 26g carbs, 24g fat
- Option 3: Turkey Gyro (273g)
- Macros: 470 Cal, 25g protein, 48g carbs, 20g fat
- Option 4: Buffalo Chicken Slider (106g)
- Macros: 290 Cal, 12g protein, 31g carbs, 13g fat
- Option 5: Chopped Side Salad (128g)
- Macros: 70 Cal, 5g protein, 4g carbs, 5g fat
- Option 1: Crispy Tender Dinner, 3 Piece
- Macros: 280 Cal, 22g protein, 16g carbs, 14g fat
- Option 2: Santa Fe Chicken Salad (1 salad)
- Macros: 380 Cal, 30g protein, 29g carbs, 15g fat
- Option 3: Sonic Grilled Chicken Salad (1 serving)
- Macros: 310 Cal, 28g protein, 19g carbs, 14g fat
- Option 1: Parmesan Caesar Chicken Salad (Full Size)
- Macros: 400 Cal, 49g protein, 8g carbs, 21g fat
- Option 2: Jr. Hamburger
- Macros: 240 Cal, 13g protein, 25g carbs, 10g fat
- Option 3: Apple Pecan Chicken Salad (Full Size)
- Macros: 460 Cal, 39g protein, 31g carbs, 21g fat
- Option 4: Wendy’s Grilled Chicken Wrap
- Macros: 270 Cal, 20g protein, 24g carbs, 10g fat
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.
- Option 1: Cold Brew Coffee (Grande)
- Macros: 5 Cal, 0g protein, 0g carbs, 0g fat, 205mg Caffeine
- Option 2: Nonfat Cappuccino (Grande)
- Macros: 80 Cal, 8g protein, 12g carbs, 0g fat
- Option 3: Blonde Caffe Latte (Grande)
- Macros: 190 Cal, 13g protein, 19g carbs, 7g fat
- Option 4: Iced Black Tea (Grande)
- Macros: 45 Cal, 0g protein, 11g carbs, 0g fat
- Option 5: Caffe Americano
- Macros: 0 Cal
- Option 6: Skinny Vanilla Latte
- Macros: 130 Cal, 12g protein, 19g carbs, 0g fat
- Option 7: Teavana® Shaken Iced Passion Tango™ Tea
- Macros: 45 Cal, 0g protein, 11g carbs, 0g fat
- Option 8: Non-Fat Green Tea Latte
- Macros: 240 Cal, 12g protein, 34g carbs, 7g fat
All Links and Resources Mentioned Throughout The Book and Course:
- High Carb Fat Loss Course I Mentioned in the Book
- Food Scale (with detachable bowl) – $15.24
- Food Scale (“Amazon’s Choice” and what I use most often) – $8.99
- Measuring Cups
- Bathroom scale
- Measuring tape
- If you want me to make a custom video and calculate your calories and macros personally, email me at [email protected]
Where You Can Find More of My Content and Chat With Me:
I always respond to every comment and email. If you have a question, do NOT hesitate to ask.
- YouTube Channel
- Subscribe to my YouTube Channel! I make new videos each and every week on topics such as cardio, strength training, fat loss, intermittent fasting, and a whole lot more!
Before You Go…
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.
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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.
Christian Pinedo Author of IIFYM
As always, you can email me at [email protected] for any questions you have related to this course!
Thanks and be well,