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I’ve had a few people ask me about IIFYM (If it fits your macros) and others condemn it without any/limited understanding.

Not cool.

IIFYM is not an excuse to eat anything and everything under the sun; it’s if it fits your macros not if it fits your mouth. There’s a science behind it. It adds flexibility and structure (hence its alias; ‘flexible dieting’) and it works for me. Just like “clean eating, eating paleo, eating whatever the fcuk you want does for others. The emphasis is no doubt, on eating whole foods most of the time. The difference is that with IIFYM, if you’re craving something ‘dirty’… you can work around it. It’s not a green light to fill your macros with pop tarts and protein shakes.

Educate yourself.

Everyone is different. Different genes. Different metabolisms. Different dispositions. There’s no ONE way of achieving your goals.  If you’re short on time/don’t want to read, just watch this.

Dr. Layne Norton follows and has been a prominent advocate and source of information on all things IIFYM. Brook Erickson is another IIFYM advocate… and a mother of 3 children.

Dr. Layne Norton, Natural Bodybuilder, IIFYM advocate.

Dr. Layne Norton, Natural Bodybuilder, IIFYM advocate.

Brooke Erickson, IFFB Pro, follows IIFYM regime.

Brooke Erickson, IFFB Pro, follows IIFYM regime.


Mark Sission is one of the faces of Paleolithic (Paleo/Primal) ‘dieting’


Mark Sisson, Primal Eater.


Joe Donnelly doesn’t give a fcuk. He out trains everything he eats with HIIT training and intense weight training. Don’t believe me, read some of his very opinionated posts on Facebook.

Joe Donnelly, athlete, trainer and entrepreneur.

Joe Donnelly, athlete, trainer and entrepreneur.


…and I think, Chady Dunmore follows a similar regime with a 80/20 split.


Chady Dunmore, Fitness Model, trainer & entrepreneur.


Pauline Nordin created her own system of nutrition and branded it; it’s called Fighter Diet.

Pauline Nordin, Trainer, Entrepreneur and former competitor.

Pauline Nordin, Trainer, Entrepreneur and former competitor.


Would you have been able to tell me which of these athletes followed IIFYM? Who is/was a ‘clean eater’? Are you going to try and tell me which of these athletes is better than the other? …and if you are, what gives you the authority to? Who are you to decide what works for them, or anyone for that matter?

I know people, “real people” who follow each of these, and they all have different (and equally amazing) body compositions. I knew a woman who’d eat clean during the week and had pizza and ice cream Friday night, with additional ‘treats’ on the weekend. I know multiple people (since having sought information/resources) who follow IIFYM and my goodness, their bodies look amazing. I’ve met and known paleo eaters, who swear by their nutritional lifestyle choices.  Intermittent fasters, precision nutrition’ers. Clean eaters who binged after a competition, clean eaters who reverse dieted out of competition prep. You name it! They’re everywhere and it’s working for them.

Seriously. Watch it.

Science is ever evolving. Research is ever advancing. Don’t you think our understanding should too? Quit condemning sh!t you know sh!t about. Find what works for you then do it. Or follow others, for better or worse. Whatever path you choose, understand that it is your path. Your body. YOUR RESPONSIBILITY.And above all else, be consistent. Hopping around from one ‘diet’ to another will never yield any results.

Below is a list of resources for those interested in IIFYM and links have been embedded throughout this post for each of the athletes and their respective nutrition regimes (where available).

‘Adapt what is useful, reject what is useless, and add what is specifically your own.’ – Bruce Lee

Additional resources:




Dr. Layne Norton video on Clean Eating and IIFYM



Elliot Hulse on DIETING! (Explicit language):
‘Honour your experience beyond other people’s advice’ – Elliot Hulse



These coaches offer services to calculate your macros for you and offer one-on-one consultations and programs. My brother has been working with The Strength Guys

Ben Esgro

Paul Revelia

Team 3DMJ

Brooke Erickson

Sohee Lee

Dr. Joe Klemczewski

Ava Cowan

Brian Melancon

Pamela Sampson

William Grazione

Team Wilson

Evan Godbee

Dynamic Duo

Connor LaVallie

Ryan Blackburn



IIFYM Calculator

Macro Calculator