u i d e

IIFYM
G
STEP BY STEP
G U I D E O N H O W TO U S E
THE IIFYM PRINCIPLE

BBR IIFYM GUIDE

 W H AT I S
IIFYM?
‘IF IT FITS YOUR MACROS’ AKA IIFYM,
OTHERWISE KNOWN AS ‘FLEXIBLE DIETING’
IS AN INCREASINGLY POPULAR TREND BEING
USED ACROSS THE FITNESS INDUSTRY. IT
IS A PLATFORM THAT USES DATA TO GIVE
YOUR BODY EXACTLY WHAT IT NEEDS TO
OBTAIN SPECIFIC GOALS; WHETHER THAT IS
TO INCREASE ATHLETIC ENDURANCE AND
PERFORMANCE, INCREASE STRENGTH, BUILD
LEAN MUSCLE OR LOSE FAT.
Our focus at BBR for the utilisation of this
system relies heavily on a ‘quality’ not ‘quantity’
manipulation of macronutrients to fit your
daily totals to influence and control your body’s
composition.
‘Macros’ is short for the word ‘macronutrients,’
which is the term used to describe the three
major nutrient groups: protein, carbohydrates, and
fat.
The basis of the IIFYM principal suggests that you
are to stick to specific caloric intake per day which
is broken down amongst these 3 macronutrients,
rather than placing all of your attention solely on
counting calories. Put simply, IIFYM allows you to
eat whatever foods you like, as long as you fill your
allowance of proteins, carbs and fats.
When executed correctly the IIFYM principal offers
a perfect platform for moderation and flexibility.
After setting your daily objective for macros
(which we will discuss more in depth later), you’re
encouraged to consume a variety of foods to meet
your goals.
BBR IIFYM GUIDE
WHY DO
WE USE IT?
IT’S EFFECTIVE!
The most important tool in fat loss is understanding that a calorie deficit is necessary for losing weight;
just as a calorie surplus is needed for weight gain or muscle gain. Although the quality of food you
eat is still important, it is the quantity (calories) of food that has the greatest power in determining
whether your body will lose or gain weight.
By tracking everything that you put in to your mouth, you stop the guessing games and take real
control over how and when you obtain your goals. Tracking; whether it’s your macros or calories, is
without a doubt the most effective and efficient way to change your body.
IT’S FLEXIBLE!
By focusing on your macronutrient intake rather than only eating certain foods, you can achieve your
goals whilst still being able to enjoy life and have slightly more freedom with your choice.
IT’S SUSTAINABLE!
As IIFYM allows for more variety and flexibility, you are more likely to stick to it for a sustained
period, as you are still able to have the foods you enjoy without being so strict and eating single
foods consistently. As IIFYM allows you to essentially eat ‘whatever you want,’ it’s more mentally &
emotionally sustainable for the long run.

W H AT I S O U R
OUTLOOK ON IIFYM?
If you are following one of the BBR guides, it is important that you stick to our recommended foods
and quantities. There is no point purchasing a plan and then deviating from it and creating your own.
Changing your macros should only be used if, for example, you can’t eat something on a guide or you
don’t enjoy that food. In which case, you may sub out the food given and find an alternative that totals
the same macros. Another instance where this would be helpful is if you were eating out and had to
deviate from the plan; you can enter the food you had in (if it differs from your diet) and see what you
have left remaining for the day and eat accordingly.
WE DO NOT RECOMMEND USING IIFYM TO EAT JUNK FOOD
If you neglect eating healthy foods, you risk creating deficiencies in nutrients, which in turn creates
numerous health problems in your body. We at BBR advocate the 80/20 rule: 80% whole, real foods
and 20% treat foods. Ideally, we suggest only ONE TREAT MEAL per week. IIFYM shouldn’t be used
as an excuse to eat junk foods full of empty calories and contain no nutritional value just because it
fits your goal macro ratios. Your results and health will certainly suffer as you lose out on the essential
nutrients of natural foods.

BBR IIFYM GUIDE

 Macronutrients
W H AT A R E M A C R O S ?
MACRONUTRIENTS ARE NUTRIENTS
THAT PROVIDE CALORIES OR ENERGY.
NUTRIENTS ARE SUBSTANCES NEEDED FOR
GROWTH, METABOLISM, AND OTHER BODY
FUNCTIONS. MACRONUTRIENTS ARE THE
NUTRIENT GROUPS THAT OUR BODIES NEED
IN LARGE AMOUNTS. THERE ARE THREE
MACRONUTRIENTS: CARBOHYDRATES,
PROTEIN, AND FAT.
Without these macronutrients, the body can
experience illness, fatigue and can start to
shut down. Therefore, it is essential that you
are consuming these macronutrients daily.
While each of these macronutrients provides
calories, the number of calories that each one
provides varies.
CARBOHYDRATES
provide 4 calories per gram
PROTEIN
provides 4 calories per gram
FAT
provides 9 calories per gram
Remember, when monitoring calories it is
vital you also monitor the nutritional value
of the calories you are eating. There is a big
difference between eating 1000 calories worth
of chocolate compared to 1000 calories of
chicken, so choose wisely.

BBR IIFYM GUIDE

Carbohydrates
THERE IS A COMMON MISCONCEPTION THAT ELIMINATING CARBS FROM YOUR DIET IS HOW
YOU LOSE WEIGHT. WRONG! YOU NEED CARBS TO SUSTAIN A HEALTHY, BALANCED DIET.
CARBOHYDRATES DO NOT MAKE US FAT — SUGAR MAKES US FAT. CARBOHYDRATES ARE A VITAL
ENERGY SOURCE, PROVIDING US WITH THE MOST ESSENTIAL SUBSTANCE: GLUCOSE. ALL THE
TISSUES AND CELLS IN OUR BODY USE THIS GLUCOSE FOR ENERGY.
Carbohydrates are also needed for:
- The central nervous system
- Kidneys
- Brain and muscles (including the heart) to function properly
- Energy
- Intestinal health and waste elimination

There are two forms of carbohydrates: simple carbohydrates and complex carbohydrates.
Simple carbohydrates are made of just one or two sugar molecules (e.g. fruit and honey). They are the
quickest source of energy, as they are very rapidly digested.
Complex carbohydrates may be referred to as dietary starch and are made of sugar molecules
strung together. They are often rich in fibre, and are used for timed release and sustained energy (e.g.
vegetables, wholegrains and sweet potato). Complex carbs, or low-GI carbs, are digested slowly, giving
the body a sustained energy release, which means they are highly unlikely to be stored as fats.

WHICH CARBOHYDRATES DO WE NEED POST WORKOUT AND WHY?

After you have completed a workout, your glycogen stores are depleted and you need to replace those
glycogen stores immediately. If you don’t, you are missing out on an opportunity to increase muscle
growth and enhance muscle recovery and recuperation. Therefore, for lean muscle gain and fat loss
your post-workout meal is the most important meal of the day. Simple carbs must be consumed 30
minutes after your workout, followed by complex (starch) carbs 1 to 2 hours afterwards. This aids in
recuperation, which is a very important aspect for lean muscle growth and recovery.

CO M P L E X C A R B S SIMPLE CARBS
Wholemeal/rye bread Fruit
Beans Honey
Sweet potato Basmati rice
Brown rice Post-workout shake
Buckwheat (Contains simple sugars, e.g. Maltodextrin/
Lentils dextrose)
Barley
Maize
Quinoa
Yams
Pumpkin
Rolled or steel-cut oats (avoid quick oats)

BBR IIFYM GUIDE

Proteins
PROTEINS ARE VITAL FOR MUSCLE REPAIR AND FAT LOSS. AS OUR MUSCLES ARE MADE UP OF
PROTEINS, IT IS IMPORTANT THAT WE ARE FEEDING OUR MUSCLES CONSTANTLY THROUGHOUT
THE DAY (WE RECOMMEND ROUGHLY EVERY 2.5 – 3 HOURS) TO PREVENT MUSCLE BREAKDOWN.
IF WE ARE LACKING PROTEIN IN OUR DIET, OUR BODY WILL START TO USE OUR MUSCLE TISSUE AS
FUEL; THIS IS KNOWN AS CATABOLISM. WHEN YOUR BODY BECOMES CATABOLIC, YOU WILL STOP
BURNING FAT AND EXPERIENCE MUSCLE WASTAGE AND FATIGUE.
A protein-rich meal helps us to feel satisfied or full after eating. Therefore, by including protein at each
main meal you avoid constant hunger and unhealthy snacking.

PROTEINS ARE NEEDED FOR PROTEIN SOURCES

- Growth - Egg whites - White fish
- Tissue repair - Chicken breast - Tuna steak
- Immune function - Turkey breast - Salmon
- Making essential hormones - Kangaroo - Tofu/Tempeh
and enzymes - Pork - Protein powders
- Energy when carbohydrate is - Veal (as recommended)
not available - Mince (high quality)
- Preserving lean muscle mass - Lean beef

When we eat these types of foods, our body breaks down the protein that they contain into amino
acids (the building blocks of proteins). There are 22 amino acids, eight of which are essential to the
body — which means they need to come from our food (essential amino acids) — and others which are
non-essential as our body produces them on its own. Unlike plant sources, protein that comes from
animal sources, contains all the essential amino acids that we need.

BBR IIFYM GUIDE

Fats
FATS ARE ESSENTIAL FOR OUR SURVIVAL. WE
NEED HEALTHY FATS IN OUR DIET FOR:
- Normal growth and development
- Energy (fat is the most concentrated source of
energy)
- Absorbing certain vitamins (such as vitamins A, D,
E, K, and carotenoids)
- Balancing out our hormones
- Providing cushioning for the organs
- Maintaining cell membranes
- Providing taste, consistency, and stability to foods

AVOID BAD FATS

Trans fat (found in baked goods, snack foods, fried
foods, and margarines) and certain saturated
fats (found in butter, lard and cream) have been
shown to increase the risk of heart disease. Certain
saturated fats, such as coconut oil, are excellent for
you in moderation (1–2 tablespoons a day).
CONSUME HEALTHY FATS
Polyunsaturated and monounsaturated fats
are healthy fats that our bodies need. Eating
these healthy fats is essential for reducing blood
cholesterol levels, lowering the risk of heart disease,
and promoting healthy joints and brain function.
HEALTHY FAT SOURCES
- Unsalted nuts (walnuts, almonds, cashews,
pecans, peanuts, hazelnuts)
- Natural/Organic peanut and almond butter and
other nut butters
- Sunflower, sesame, flaxseed and pumpkin seeds
- Avocado
- Tuna/Salmon
- Sesame oil
- Natural/Organic nut butters
- Macadamia oil
- Coconut oil
- Eggs
- Organic Butter

BBR IIFYM GUIDE

W H AT A R E
MICRONUTRIENTS?
ALTHOUGH YOUR MACRONUTRIENTS ARE THE LARGER SOURCE OF NUTRIENT INTAKE, WE CAN’T
FORGET MICRONUTRIENTS. MICRONUTRIENTS MIGHT ONLY BE NEEDED IN SMALL AMOUNTS
BUT THEY ARE STILL VITAL TO HELP KEEP OUR BODY SYSTEMS FUNCTIONING AND ARE ALSO
ESSENTIAL FOR GOOD HEALTH.
There are two forms of micronutrients: vitamins and minerals. Each vitamin and mineral has a specific
role in bodily function. Our body cannot make all of these micronutrients itself, so they must be
supplied through our diet. Different foods contain different levels of vitamins and minerals, so it’s
important that you eat a wide variety of foods from different food groups to make sure you get an
adequate supply of all the micronutrients your body requires.

Vitamins
- Vitamin A is an important micronutrient
needed for healthy eyesight and gums
- Vitamin C supports a healthy functioning
immune system
- Vitamin E is a powerful antioxidant which helps
fight free radical damage in the body
- Vitamin D is needed for strong bones and
immune function
- Vitamin B is used for energy production,
nervous system health and for proper digestion
Fibre
Fibre refers to certain carbohydrates that our
body cannot digest. They, instead pass through
our intestines and remove waste from the body.
Diets that are low in fibre have been proven
to cause problems such as constipation and
hemorrhoids and increase the risk for certain
types of cancers such as colon cancer. Diets
high in fibre have been proven to decrease risks
of heart disease and obesity and help lower
cholesterol. Foods high in fibre include fruits,
vegetables, and wholegrain products.

Minerals
There are also essential minerals that play
important roles in the body such as:
- Iron needed for red blood cell production
- Calcium for strong, healthy bones and teeth
- Magnesium for nervous system health
- Zinc for healthy skin and reproductive and
immune function.
- Selenium for protection from chronic diseases
and premature ageing
By logging the foods you eat in My Fitness Pal
(MFP), you can track your daily fibre intake,
ensuring that you are staying at a healthy level.
MFP will often set this for you based on the RDA,
however you can alter it to suit you.
Some dieters will only count NET CARBS, which
means they subtract their fibre from their total
carb content for the day, as it technically isn’t
‘absorbed’. They use the ‘what doesn’t absorb,
doesn’t count’ method. MFP does not subtract
fibre from the carbs – it simply shows you how
much you’ve consumed for the day. At BBR, we
count total carbs (including fibre) in your intake.
It is recommended that healthy, fit women aged
18-50 need 25g of fibre per day.
TIP: NET CARBS = CARBS – FIBRE.
TOTAL CARBS = TOTAL CARBOHYDRATE GRAM
INCLUDING FIBRE.

BBR IIFYM GUIDE

WAT E R
You should be aiming to consume 0.033mls
per kilogram of body weight as a base line.
For example if you weigh 60kg, that’s 60 x
.033 = 1.98 litres of water However, if you are
exercising or you live in a hot climate, you
should be drinking MUCH more than this.
We encourgae our girls to drink at least 3
litres per day.
WHY WATER?
Water is the most essential nutrient for the
body. It is involved in nearly every single
bodily function. Water makes up 85% of
our brain, 80% of our blood and 75% of our
muscles. Examples of the major functions
that water plays a part in is; maintaining
and regulating body temperature,
metabolising fat, aiding in digestion,
flushing toxins from the body, lubricating
joints and transporting

W H AT
APP
DO WE
USE?
MY FITNESS PAL (MFP):
This is our preferred app for tracking
macros at BBR. It has the largest
database for food and drink items
and is extremely easy to navigate
and use. MFP even has a food label
scanner so you can quickly log new
items easily. Once the item has been
entered once, it is stored in your history,
allowing you even quicker access to foods
eaten often.

BBR IIFYM GUIDE

HOW DO WE
SET OUR GOAL
MACROS?
IF YOU ARE USING A BBR GUIDE, YOUR MACROS WILL BE GIVEN
TO YOU AND YOU CAN SIMPLY INPUT YOUR CALORIES, PROTEIN,
CARBOHYDRATE, AND FAT GOALS IN TO THE ‘GOALS’ SECTION OF MFP
AND THE DATA WILL BE GENERATED FOR YOU.
If, however, your plan has changed or you are creating your own goals,
here a few different ways to figure it out.

1.
SIMPLY CALCULATE YOUR MACROS USING AN ONLINE
CALCULATOR, SUCH AS IIFYM.COM

2.
DEFINE YOUR PHYSIQUE GOALS:
If you want to lose weight, you will need to be in a calorie
deficient. If you want to gain weight, you will need to be in a
calorie surplus.
Depending on whether or not you’re trying to gain weight or
lose weight, add or subtract 300-700 calories.
Note: Remember that the calculation will only provide an
estimate of your daily calorie needs. If you’re not used to
tracking your calories, I recommend starting with the calorie
number provided and monitoring your change in weight for
7- 10 days, then adding or subtracting calories to place you
in the appropriate deficit or surplus.

3.
CHOOSE YOUR MACRO SPLIT
Please see body type recommendations in the tables below.
This is the percentage of calories you’d dedicate to each
macronutrient; it is generally organised in this order:
carbohydrates/protein/fat.

4.
CONVERT YOUR MACROS INTO GRAMS
Your calorie goal by the percentages from your split,
ensuring they total 100 percent. This will leave you with a
total number of calories coming from carbohydrates, protein
and fat.
BODY
TYPES
BODY TYPES PLAY A MAJOR ROLE IN HOW WE LOOK AT OUR NUTRITIONAL BREAKDOWN.
DIFFERENT BODY TYPES ARE GOING TO WORK OPTIMALLY FROM DIFFERENT MACRONUTRIENT
BREAKDOWNS AND HAVE DIFFERENT ENERGY EXPENDITURES. THE THREE GENERAL BODY TYPES
ARE ECTOMORPH, MESOMORPH AND ENDOMORPH, WITH MANY PEOPLE FALLING IN-BETWEEN
(ECTO/MESO OR MESO/ENDO).

Ectomorph Mesomorph Endomorph

Ectomorphs have a lighter bone
structure and a smaller frame.
Ectomorphs find it very hard to
gain weight, whether that be
muscle or body fat. They have an
extremely fast metabolism and
their body requires an overall
higher calorie intake and a
greater need for carbohydrates
to prevent muscle catabolism.
Mesomorphs tend to be
muscular, strong, athletic, hard-
body types with well-defined
muscles, broad shoulders and
a dense bone structure. They
generally have little trouble
gaining muscle or losing body
fat. Mesomorphs can handle a
moderate level of carbohydrates
due to their ample capacity
to store muscle to glycogen.
However they still need to
maintain their carbohydrate
intake and calories as weight
gain can occur if too high.
Endomorphs are best described
as soft and typically have a
round or pear-shaped body
with a stocky build and a slower
metabolism. Endomorphs
have the potential to put on
a lot of muscle, but they also
tend to carry more adipose
tissue and therefore have a
greater tendency to store fat. If
an endomorph’s carbohydrate
intake is too high, the excess
carbohydrates end up as fat
which makes it difficult for them
to get lean and lose weight.

BODY TYPE TO MACRO BREAKDOWN

BODY TYPE E C TO M O R P H MESOMORPH E N DO M O R P H

M AC R O N U T R I E N T 40% carbs, 35% 35% carbs, 40% 5% carbs, 40%
R AT I O S protein, 25% fats protein, 25% fats protein, 25% fats

MEAL Eat every 2-3 hours

Eat every
Eat every 3.5 hours
FREQUENCY 2.5 –3.5 hours

Women are more efficient at burning fat and less efficient at burning the glycogen stored in muscle.
Therefore this suggests they may be able to operate on a lower carbohydrate intake than men. If you
are a woman training at low to moderate intensity, I would suggest first referencing the above macro
ranges to select a ratio that corresponds to your fitness goals and body type.

BBR IIFYM GUIDE

H OW TO C H E C K I F
YOU’VE REACHED
YOUR MACROS
To check if you have reached your macros for the day,
simply scroll down to the bottom of that days’ diary entry
and click the ‘nutrition’ button.
Here you will see a complete breakdown of your macros
in either a pie chart or an increasing scale.
This tab shows you how many grams of the
macronutrient you’ve consumed, your goal and how
many grams you have left based on the input of your
foods so far for the day. It will show you if you are at a
deficit, have reached goal or if you have gone over and by
exactly how much.

To simply check your calories, look at the main page

of your food entry for that day – at the top of the
screen it shows you your goal calories, how much
you have consumed and how many calories you
have remaining.

BBR IIFYM GUIDE

HOW MANY
M E A L S P E R D AY
SHOULD WE AIM
FOR?
We recommend consuming anywhere from 3-6 meals per day. This will vary from person to person and
individual circumstances with work etc. Some people like to consume 3 big meals to let their bodies
have time to digest in between. Other dieters will have 5-6 small meals, timed evenly throughout the day
to keep their insulin steady and their metabolisms fed. I recommend doing it this way. Timing of meals
will often depend on body types; for example, endomorphs should need food only every 3.5-4 hours
whereas ectomorphs have an extremely fast metabolism and will need food around every two hours.

H OW TO
SET OUT MEALS
MFP gives you different areas to input data: breakfast, lunch, dinner and snacks. If eating five meals per
day I would simply input my main meals where they belong and smaller meals / snacks in to the snack
column. Alternatively, you can group them – morning meals (M1, M2) go in breakfast, M3 and M4 in
lunch and dinner M5 and M6 (if having) go in dinner.

NUTRIENT
TIMING
Nutrient timing is fundamental to achieving your goals. The timing of your meals can directly affect
and influence ‘your gains’ or lack there off. At BBR we like to keep our carbs around our work outs –
using them directly for fuel and recovery. The meals that are away from our workouts focus on healthy
fats and protein.
E.G. TRAINING IN THE MORNING
Pre-work out: Sweet potato, banana, and egg whites
Post-work out: WPI and banana
M1: Basmati Rice, lean protein and veggies
M2: Beef mince, avocado, kale and macadamia oil
M3: Chobani and 1 TBSP almond butter
M4: Salmon, greens and avocado
It would be reversed if training at night.

BBR IIFYM GUIDE

FOOD
OPTIONS
THE FOLLOWING ARE A LIST OF FOODS WE RECOMMEND YOU INCLUDING IN YOUR DAILY MEALS.
IN MY OPINION THE BODY RUNS MOST EFFICIENTLY OFF CLEAN, FRESH FOODS.

P R OT E I N CARB FAT V E G E TA B L E S
OPTIONS OPTIONS OPTIONS + SALAD
97-99% Fat Free
Brown Rice Almonds All leafy greens
Turkey Breast
Tuna Basmati Rice Cashews Celery
Chicken Barley Peanuts Cucumber
Prawns Quinoa Hazel Nuts Asparagus
White Fish
(Basa, snapper, Pumpkin Pumpkin Seeds Leeks
barramundi, coral trout)
Salmon Parsnips Macadamia Nuts Zucchini
Prawns Sweet Potato Walnuts Broccoli
Tofu Buckwheat Almond Butter Green Beans
Tempeh Rye Wraps Peanut Butter Snow Peas
Extra Lean Beef Mince Oats (Rolled or Steel cut) Cashew Butter Fennel
Lean Steak Rice Flakes Sesame Oil Carrots
Kangaroo Rye Bread Olive Oil Capsicum
Whey Protein Ezekiel Bread Coconut Oil Tomatoes
WPI protein Apple Flaxseed Oil Cauliflower
Eggs Banana Grass Fed Butter Mushrooms
Egg Whites Pineapple Macadamia Oil Eggplant
Chobani (plain-no fat) Orange Avocado Cabbage
Cottage Cheese
Kiwi Fruit Ghee Brussels Sprouts
(no/low fat)
Blueberries Coconut yoghurt Beetroot
Strawberries Olives
Raspberries

BBR IIFYM GUIDE

 You got
this girl!
PLEASE DON’T FORGET TO SHARE
YOUR JOURNEY ON INSTAGRAM
AND FACEBOOK; please use the tags:
#bodiesbyrachel #shredbyrachel
@racheljdillon @bodiesbyrachel

BBR IIFYM GUIDE