I’ve been on an IIFYM-style plan for about 4 weeks now. I prefer to call it “flexible dieting” because really, that is exactly what it is! I am really enjoying this style of prep and am seeing great results so making the switch was definitely a good idea and I would recommend everyone to look into flexible forms of dieting before accepting any other “traditional” meal plans.
On the subject of meal plans, my coach Nick has not given me a meal plan. He gives me the macros that I need to eat (and adjusts them as required) and I choose what I eat. (I use MyFitnessPal to track my macros). At first I found it difficult to plan every meal every day but now I am getting used to it and even more importantly I am learning about the foods I am eating rather than mindlessly following a plan given to me. I’m learning more about self control and restriction and how to make foods that I really enjoy all whilst losing weight and leaning out.
On the psychological side, flexible dieting has made me much happier. I am not inclined to binge because if I plan my day right, I can enjoy a treat without feeling guilty about it or worrying that it has ruined my diet. I am able to eat out with my boyfriend and enjoy a meal with my family, things which I couldn’t experience as much before trying flexible dieting.
On the physical side, I have lost about 4cm off my waist. The difference is really noticeable!
My weight has been fluctuating a bit- in my third week I was about 1.5kg heavier than in my first week. Of course, that did worry me a bit because I was in the mindset of “lose weight good, put on weight bad” (come on ladies, I’m sure we have all been there!). With some reassurance from Nick and the above comparison photo, I realised that no matter what the scales said, I had made a significant amount of progress and was on track to the stage.
(My weight has evened out now and is dropping as I am leaning out more but I am not losing any muscle which is optimal).
So, what kinds of food have I been eating?
Although a lot of people think of flexible dieting as eating junk food and getting away with it, I 100% believe that my diet is more healthy now than ever before. (Ps I dont eat “junk”).
I still eat 2 servings of veggies a day, chicken and white fish, but I also eat wraps, pasta, mayonnaise, yoghurt and cheese. I can make my food a little more fancy and tasty and still yield the results I want (yay!).
A wrap with chicken, lettuce, mayonnaise and avocado.
Quinoa sushi filled with cucumber, chicken and avocado with tamari sauce (gluten free soy sauce)
A mixture of oats and quinoa with raspberries, stevia and cinnamon.
Rice cakes topped with PhD Pharma Pure WPI in Vanilla Creme flavour mixed with Chobani yoghurt (to create a spread) and cinnamon.
A protein pancake recipe I created using my PhD Pharma Pure WPI (which by the way has less than 1g of fat, 1g of carbs and 27g protein per 30g serve… winning!)
As I’m now 32 days out from the Natural Olympia, Nick has cut down my macros a little bit so from now on I won’t be able to be as creative (except on my high carb day!) but I’m intent on still enjoying my food. I honestly want everyone to consider this form of prepping as I have done the whole chicken & broccoli only experience and this is 10000000 times better. Even as I’m writing this, I am eating some peanut butter because I need some more fat in my diet today. Life is good!