You made it!! You are about to learn the HOLY GRAIL!! IIFYM
Now that you are here.. it's time to get to work. We have a few requests to save time and energy.
READ EVERYTHING. GO OVER EVERYTHING BEFORE YOU ASK YOUR COACH QUESTIONS.
We promise. Everything you need is right here.
I know some of us don't like to read. I know it's a pain to learn something new. But I promise you that if you commit you will slay all the dragons that keep you from reaching your physique goals. What do you have to lose?
2. Fill out Waiver and New Client Forms. If you already filled out the New Client form for the Bikini Team or Lifestyle training.. we don't need this one!
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2.Watch your youtube classes below!! The July video is amazing!!
You will learn all my secrets and things that don't work! These recorded classes are the same as the live ones. The classes are 90 min and worth it! We will answer your questions! |
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Let's get you started on Macros while we work on your plan.
Macro counting or IIFYM is NOT a diet. You can eat what you want, but you must hit these macro nutrients.
- Protein
- Carbs
- Fats
and the micro nutrient Fiber
Watch the below video. Watch it again and again. ;) It's very basic.
DOWNLOAD A TRACKER
Are you already using MyFitnessPal? That's perfect.
You can sync MFP with Trainerize. Oh.. you need the one that allows for custom macros and fiber. Or...Get the MyNetDiary Pro version from your app store. This is not the 'free' version. You need to purchase the one that tracks fiber. Mynetdiary.com will let you login from your pc. apple and android and pc. Download LearnIIFYM E-books
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TRACK YOUR FIRST 3 DAYSAfter you send your new client form, your coach will send you beginning macros. Add these to your tracker. Now, you must track your normal eating for 3 full days. Do not attempt to eat on the new macros. Just eat like YOU. This plan won't work if we don't know how YOU normally eat.
After 3 full days, send your coach your numbers through the message system in Trainerize.. They will look like this
When your coach receives your three days, she can then send you your set of macros that you will be working for. Please be honest. Don't try to "be good" or fudge what you eat. If you are a person who eats a little during the week then a lot on the weekends, tell your coach. Please don't send a list of food you ate. Please don't track on paper. Use your macro tracker. Don't send me the diet you are following.. I need to know YOU! Note: please don't PLEASE don't forward your trackers list of foods to us. DO NOT SEND screen caps of pie charts or other screen caps of your numbers. I will not look at this. I will ask you to do it again. t. We need your numbers and that's it. Look above and send them just like this in trainerize message center. Things you need! |
Recorded classes
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This one is amazing!! START here!!! It's Video Named JULY
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IIFYM Basics 2/4/17
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IIFYM Basics with Coach Tracy
DAILY NUTRITION REQUIREMENT |
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Each day we must
1. hit each of our macros +5/-5 2. Have 300-500g veggies and fruit. 300g veggies minimum 3. Essential Fatty Acids (EFA) that is flax, chia, omega eggs, fish oil caps.. google for more 4. 35 different foods weekly: variety.. eat the rainbow 5. 80/20 Eight percent nutritious food/ 20 percent can be discretionary food. Here's more on that 6. 1 gallon water daily.. can have coffee.. tea.. basically IIFYM |
PRE/POST WORKOUT FOOD BRACKETAbout 1 hour pre workout have
20% of your daily carbs + 1 scoop whey Isolate and no more than 10g fat Post workout.. same or have your next meal. You will learn if you need more carbs than 20%.. maybe leg day needs more than arm day. Use your carbs around your workout and really fuel. You will find the best foods pre workout that you love by trying different things! |
If you have any questions, I promise you the answer is on my blog. All my IIFYM secrets are there. How I get fiber. Mistakes I made that YOU don't have to.
Don't have time to read it? Yes you do. Take control of the things that you are struggling with and problem solve. Grown ups can learn anything. We can learn how to eat for our physique goals.
RippedRecipes.com is the best place to get some fun ideas for your meals. Don't waste your time on 5 meals a day of turkey chicken and fish. Bleh.
Eat things you like.
Other links for you.
FATSECRET.com will give you macros for all resturants