Hey friends, doing a quick little post tonight. What a crazy week it has been! Just wanted to update with some stats and observations as of late. :)

First off, I've run into a new and fun challenge... and that is figuring out my macro puzzle at such insanely different macros than before. I'm just not used to all this food, but it's definitely a good "problem" to have. It takes me longer to plug everything into myfitnesspal and think about what would work best, but I love it! It's pretty freaking cool to be at 200 carbs!

Also, my weight towards the end of this week has been varying significantly. It shot way up for my last few data points (which may be why it seems a little more elevated than usual) and continues to be crazy. The varying weight changes, among other signs and symptoms point to that lovely time of the month which I highly suspect will happen this week. If it does happen, I will do like I did a month ago and keep macros the same to rule it out as a factor for weight gain.

Anyways! Just a little update. Much love. <3

- C

REVERSE DIET 2 STATS:
(Click to view reverse diet 1 stats)

Date                 Weight (lb)        Protein (g)          Carbs         Fat          Total Cal
8.26.15            119.7                  120                      200            48             1712 (+58)
8.19.15            119.3                  120                      190            46             1654 (+58)
8.12.15            119.1                  120                      180            44             1596 (+58)
8.5.15              119.0                  120                      170            42             1538 (+58)
7.29.15            119.2                  120                      160            40             1480 (+58)*
7.15.15            118.6                  120                      150            38             1422 (+58)
7.8.15              118.5                  120                      140             36            1364 (+58)
7.1.15              118.6                  120                      130             34            1306 (+58)
6.24.15            118.2                  120                      120             32            1248 (+58)
START                                          120                      110             30            1190

 
CHAIN RESTAURANTS
*Updated 9/28/2017
Click here for the FAST FOOD MASTER LIST (separate list)

Just a few VERY IMPORTANT things I want to make clear before you read this post:
1. I am absolutely NOT making any profit from this nor am I sponsored in any way. No ulterior motives whatsoever in making this post, just trying to help my IIFYM brothers and sistas.
2. There is a COMPLETELY SEPARATE LIST for FAST FOOD PLACES. So check that one before asking to add restaurants (such as chipotle, mcdonalds, etc.) to this one. Thanks friends!

The IIFYM Chain and Fast Food Restaurant Master Lists are intellectual property of www.TheMacroExperiment.com. Reproduction, copying, or posting of this list is strictly prohibited.

Just as with the Fast Food Master List, I made this because I was sick of looking through nutrition lists -- which, let's be honest -- takes FOREVER and you always lose your place in the millions of columns and tiny numbers on those crazy charts! Gah! So hopefully this will make your life (and mine) easier! Sounds weird, but I actually had a lot of fun making this list and was CRAZY SURPRISED by a lot of restaurants and items. So surprised, in fact, that I want to mention a few things here in the preface.

The worst macros award goes to California Pizza Kitchen, who made it very hard to find even a few good choices off the menu. Also worth a mention is McAlister's Deli and Panera because they have SO many great choices. If you're not in a rush, I'd definitely look at their entire nutrition list. Surprising items worth pointing out would be Carrabba's Cannoli (so much protein, what the heck!) and the mini desserts at Maggiano's Little Italy and Olive Garden. Perfectly guilt-free way to end a perfectly guilt-free dinner. ;)

A FEW NOTES: I am including main menu type items for the most part. I also listed my top pics for side items, when available. Most salads listed do not include dressing unless specified. I recommend Bolthouse Farms dressings (ranch and cilantro avocado are my personal favs); best macros and flavor of dressings I've ever had. Walden farms 0 calorie thousand is aight if you're on crazy low macros. Just some personal recommendations. Also, my picks are based on best macro ratios, so if the overall calories are too high, just eat half and just count half the macros. Also, the *asterisk next to a restaurant name indicated that overall macros for that restaurant are excellent.

I've got more fun IIFYM lists like this coming soon so be sure to check back here and my instagram (@TheMacroExperiment), facebook page, and YouTube channel for new posts like this one!

Enjoy! <3

- C

*Updated 9/28/2017

Applebee's
Note: They have tons of veggie side combos, basically all are 0F/8-10C/1-2P (besides anything w/ potatoes obviously)
    1. 7oz House Sirloin – 270kcal: 15F/1C/34P
    2. 12oz New York Strip – 480kcal: 25F/1C/65P
    3. Napa Chicken & Portobellos – 500kcal: 16F/38C/50P
    4. Pepper-crusted Sirloin & Whole Grains – 350kcal: 10F/41C/28P
    5. Thai Shrimp Salad – 390kcal: 19F/33C/23P

BJ's Brewhouse
Macros not listed on website; I contacted them and asked for the nutrition list, so check back soon!

Bonefish Grill
Note: Some great side item choices -- Green Beans (70kcal: 6F/4C/2P), Broccoli (79kcal: 5F/8C/3P), Asparagus (44kcal: 2F/4C/2P)
    1. Ahi Tuna Sashimi (Regular) - 359kcal: 15F/17C/37P
    2. NY Strip Tataki - 351kcal: 18F/7C/28P
    3. Grilled Sea Scallops and Shrimp - 191kcal: 5F/4C/34P (HOLY MACROS!)
    4. Grilled Tilapia - 334kcal: 13F/2C/57P
    5. Ahi Tuna Steak - 304kcal: 14F/3C/45P
    6. The Angler Steak (6oz) - 228kcal: 5F/3C/43P
    7. Filet Mignon (6oz) - 272kcal: 14F/0C/38P

Buffalo Wild Wings
*UPDATE BWW finally has their nutrition up! YUS. The only weird thing is they do not have macros for the wings by themselves, just wings with "ave sauce" which is crazy high in fat. Correct me if I'm wrong, though, and I will add wings. :)
    1. Grilled Chicken Salad - 420kcal: 18F/27C/41P
    2. Grilled Chicken Sandwich (no toppings) - 360kcal: 9F/38C/34P
    3. Naked Tenders (4) - 170kcal: 1F/1C/37P
    4. Grilled Chicken Buffalito Wrap w/ Ave Sauce - 410kcal: 18F/25C/36P

California Pizza Kitchen
Note: FYI most everything on this menu has horrible macros (super high fat.. wtf). I tried. Hard. Also, they don't provide dressing macros on their salads, making it impossible to calculate salads w/o dressing. I assume you could order a classic grilled chicken salad and guesstimate w/ good macros.
    1. Kids Grilled Chicken Breast w/ Broccoli - 240kcal: 6F/9C/39P
    2. Asparagus and Arugula Salad - 180kcal: 16F/10C/5P
    3. Bianco Flatbread - 380kcal: 15F/38C/18P
    4. Shaved Mushroom and Spinach Flatbread - 400kcal: 18F/40C/18P
    5. Shrimp Lettuce Wrap - 480kcal: 23F/40C/25P
    6. Lite Adventures Shrimp Scampi Zucchini Fettuccine - 470kcal: 24F/30C/27P

Carrabba's
Note: Some great side item choices -- Steamed Spinach (26kcal: 0F/4C/3P), Grilled Vegetables (92kcal: 5F/12C/3P)
    1. Caesar Salad w/ chicken and light vinaigrette - 363kcal: 13F/20C/41P (shrimp has similar macros)
    2. Johnny Roco Salad w/ light vinaigrette - 386kcal: 18F/19C/38P
    3. Sicilian Chicken Soup (Bowl) - 242kcal: 5F/32C/18P
    4. Pollo La Scalla - 419kcal: 21F/7C/41P
    5. Wood Grilled Chicken (Regular Size) - 287kcal: 7F/1C/52P (HOLY MACROS!)
    6. Grilled Tuscan Sirloin Skewers - 420kcal: 23F/11C/35P
    7. Baked Chicken Parmesan w/o cavatappi amatriciana - 321kcal: 15F/12C/36P
    8. Caprese Panini w/ Chicken (half) - 349kcal: 16F/24C/26P
    9. Mini Cannoli (1) - 537kcal: 33F/33C/27P (Great desert macros if you can swing it, or split it with someone!)

The Cheesecake Factory
*UPDATE I was finally able to get the coveted cheesecake factory macro-friendly items via a friend who works there! Unfortunately, they still don't have macros listed on their website. But the good news is, we got it here my friends! <3 Special thanks to Katie E. for this gem!
Note: All items listed are from their "skinny dishes" menu. Some great side item choices -- Edamame (140kcal: 4.5F/13C/12P), Grilled Asparagus (107kcal: 7F/4C/7P)
   1. Tuscan Chicken - 592kcal: 20F/21C/82P
   2. Skinny Steak Medallions - 380kcal: 16F/22C/37P
   3. Ahi Tartare - 256kcal: 16F/16C/12P
   4. White Chicken Chili - 502kcal: 14F/33C/61P
   5. Skinny Salmon - 576kcal: 36F/19C/44P
   6. "Add on" grilled chicken to any meal - 169kcal: 5F/2C/29P

Chili's
Note: Some great side item choices -- Full Seared Shrimp 40kcal: 2F/4C/12P ; Spinach & Garlic Roasted Tomatoes 45kcal: 0F/9C/3P
    1. 6oz Sirloin w/ Grilled Avocado – 410kcal: 20F/21C/39P
    2. Ancho Salmon – 600kcal: 27F/43C/48P
    3. Grilled Chicken Salad – 430kcal: 23F/23C/39P
    4. Mango-Chile Tilapia – 520kcal: 18F/ 56C/38P (chicken is almost same macros)
    5. Margarita Grilled Chicken – 580kcal: 13F/66C/51P

Cracker Barrel
Note: Some great side item choices - Steamed Broccoli (40kcal: 0F/6C/4P), Green Beans (60kcal: 3F/7C/1P)
   1. Wholesome Fixin's Good Morning Breakfast - 370kcal: 14F/32C/31P
   2. Sugar Cured Ham Side - 180kcal: 7F/4C/24P
   3. 2 Scrambled Egg Whites - 60kcal: 0F/2C/11P
   4. 2 Turkey Sausage Patties - 110kcal: 6F/1C/13P
   5. Country House Salad w/ Grilled Chicken - 340kcal: 17F/23C/24P
   6. Grilled Sirloin Steak - 400kcal: 20F/1C/53P

Dave & Buster's
   1. Ahi Poke - 449kcal: 20F/11C/46P
   2. Southwestern Tortilla Soup (bowl) - 385kcal: 9F/39C/43P
   3. Angus Steak Chili (bowl) - 258kcal: 9F/25C/22P
   4. 5 Grilled Shrimp - 67kcal: 3F/2C/10P
   5. Thai Chicken Chopped Salad - 411kcal: 11F/48C/28P

Denny's
    1. Build Your Own Grand Slam w/ 4 turkey bacon strips, 4 egg whites – 230kcal: 10F/4C/36P
    2. Build Your Own Grand Slam w/ 2 turkey bacon strips, 2 regular bacon strips,  2 egg whites, grits – 285kcal: 14F/20C/25P
    3. Fit Slam – 390kcal: 10F/54C/24P
    4. Fit Fare Sirloin Steak – 520kcal: 10F/53C/52P
    5. Cranberry Apple Chicken Salad – 360kcal: 9F/36C/36P
    6. Fit Fare Veggie Skillet – 340kcal: 11F/43C/19P

Famous Dave's
Note: Some great side item choices -- Firecracker Beans (50kcal: 2.5F/7C/2P), Broccoli (80kcal: 4.5F/9C/4P)
    1. Garden Salad w/o muffin or dressing - 270kcal: 19F/13C/15P
    2. Caesar Salad w/o muffin or dressing - 240kcal: 20F/12C/6P
    3. Dave's Famous Chili (cup) - 350kcal: 22F/21C/20P
    4. Brunswick Stew (bowl) - 250kcal: 15F/16C/17P
    5. Char Grilled Chicken Sandwich - 530kcal: 13F/56C/48P
    6. Georgia Chopped Pork - 530kcal: 21F/38C/47P

Fuddruckers
Macros not available on website--they only list saturated fat, carbs, sodium, and calories; contacted company so check back soon. :)

IHOP
    1. Original Buttermilk Pancakes (3) - 410kcal: 14F/60C/12P (If you're gonna spring for pancake carbs, go for this)
    2. Simple & Fit Veggie Omelette - 310kcal: 12F/12C/27P
    3. Simple & FIt 2 Egg Breakfast - 350kcal: 9F/44C/25P
    4. Simple & Fit Spinach, Mushroom & Tomato Omelette - 310kcal: 12F/31C/29P
    5. Big 2-Egg Breakfast w/ Poached Eggs & Bacon - 284kcal: 20F/1C/25P
    6. Egg White Omelette with Spinach, Tomato & Ham - 193kcal: 5F/7C/30P

Joe's Crab Shack
    1. Bucket of Shrimp (12) – 180kcal: 2.5F/9C/30.6P
    2. Steak & Malibu Shrimp – 660kcal: 22F/48C/68P
    3. Snow Crab Bucket (half) – 235kcal: 2F/34C/21P
    4. Crab Daddy Feast (half) – 250kcal: 2F/35C/23.5P
    5. Add on Grilled Shrimp – 280kcal: 5F/37C/20P
    6. Maui Mahi – 680kcal: 28F/49C/56P

Logan's Roadhouse
Note: All "Healthy & Hearty" listings include broccoli & side salad w/ dressing (as listed on website menu). All side items listed on menu have horrible macros. The best one honestly is the 3 cheese macaroni (290kcal: 17F/24C/10P).
   1. Steak & Vegetable Soup (bowl) - 270kcal: 14F/15C/21P
   2. 6oz Sirloin - 380kcal: 21F/0C/51P
   3. Healthy & Hearty 6oz Fillet - 450kcal: 17F/28C/49P
   4. Healthy & Hearty Grilled Chicken - 470kcal: 16F/31C/54P
   5. Healthy & Hearty 6oz Sirloin - 470kcal: 24F/29C/39P
   6. Yeast Roll w/out butter (because you just have to!) - 80kcal: 3F/10C/1.3P

LongHorn Steakhouse
Note: Some great side item choices – Steamed Broccoli (90kcal: 4F/7C/4P), Steamed Asparagus: (90kcal: 5F/6C/5P)
Also, all of the fillets and sirloins have amazing macros. I only listed a few because there are so many variations.
    1. 6oz Smoky Bacon Sirloin – 370kcal: 21F/5C/40P
    2. Shrimp & Lobster Chowder (Bowl) – 250kcal: 15F/23C/10P
    3. Grilled Chicken Salad – 410kcal: 15F/21C/44P
    4. Longhorn Salmon – 300kcal: 16F/2C/33P
    5. Half-breaded Chicken Tenders – 420kcal: 22F/19C/36P
    6. Spinach Fetta Chicken – 220kcal: 6F/5C/37P
    7. Rosemary Cabernet Fillet – 370kcal: 15F/9C/46P
    8. Flo’s Filet & Lobster Tail – 460kcal: 21F/1C/56P

Macaroni Grill
    1. Lentil Soup – 190kcal: 8F/19C/12P
    2. Warm Spinach & Shrimp Salad – 370kcal: 24F/14C/28P
    3. Diavola Scallopine – 560kcal: 25F/28C/53P
    4. Ricotta Meatballs & Spachetti w/ Pomodoro (half) – 481kcal: 25F/40C/24P
    5. Pollo Caprese – 720kcal: 34F/40C/60P

Maggianos Little Italy
Note: The *asterisk indicates that I would recommend eating HALF of the meal because the macro ratios are good, but the portion size and overall calories may be excessive unless you are already consuming a relatively high amount of calories or doing intermittent fasting. Also some great side choices include broccolini with lemon & garlic (120kcal: 9F/10C/3P) and grilled asparagus (70kcal: 4.5F/5C/5P). They also have great mini dessert options such as Mini Cheesecake (350kcal: 22F/32C/6P), Mini Chocolate Zuccotto Cake (330kcal: 19F/34C/5P) and Mini Creme Brulee (260kcal: 18F/22C/4P).
   1. Tuscan Chicken Orzo Soup (bowl)  - 200kcal: 9F/18C/12P
    2. Chicken Parmesan Lighter Take* - 740kcal: 31F/59C/58P
    3. Chicken Piccata Lighter Take - 580kcal: 23F/48C/47P
    4. Chicken Marsala Lighter Take* - 730kcal: 30F/56C/52P
    5. Lobster-Baked Tilapia* - 840kcal: 31F/50C/90P
    6. Veal Piccata Lighter Take - 680kcal: 20F/61C/67P

McAlister's Deli*
Note: Some great side item choices – Pickle Spear (0kcal: 0F/0C/0P can't get better than that!), Steamed Veggies (110kcal: 8F/9C/0P) , Mac & Cheese (210kcal: 12F/19C/7P) listing because those macros aren't half as bad as I would have thought for freakin' mac & cheese. Also, you can opt to "choose 2" of any of the following main menu items which are the half portion combined with a half portion of another item. I chose the items with the best macros that I thought would taste the best, but honestly there are SO many macro-friendly options at this restaurant I would recommend looking at the entire nutrition list if you're not in a rush.
    1. French Dip Hot Sandwich - 540kcal: 20F/43C/31P
    2. Memphian Hot Sandwich - 570kcal: 20F/43C/41P
    3. Turkey Melt Hot Sandwich - 530kcal: 21F/43C/36P
    4. Deli Ham Sandwich - 380kcal: 8F/41C/28P
    5. Deli Pastrami - 400kcal: 11F/40C/32P
    6. Grilled Chicken Salad - 460kcal: 23F/21C/41P
    7. Savannah Chopped Salad - 440kcal: 16F/43C/33P
    8. Chicken Noodle Soup (bowl) - 140kcal: 2F/20C/10F

O'Charley's
Note: Some great side item choices – Broccoli (110kcal: 8F/6C/3P), Grilled Asparagus (60kcal: 5F/3C/2P)
    1. Egg White Veggie Omelette & Yogurt Parfait - 670kcal: 31F/49C/45P
    2. Steak & Panko Crusted Shrimp (6oz) - 640kcal - 33F/41C/45P
    3. Bruschetta Chicken - 340kcal: 10F/14C/48P
    4. 6oz Grilled Top Sirloin - 270kcal: 18F/0C/25P
    5. 6oz Fresh Atlantic Grilled Salmon - 340kcal: 21F/2C/34P
    6. Grilled Chicken Caesar Salad w/ dressing (half) - 420kcal: 24F/16C/35P
    7. Chicken Noodle Soup (bowl) - 170kcal: 6F/14C/11P

Olive Garden
Note: The only decent side item is steamed broccoli (35kcal: 0F/7C/4P). Also, the mini-desserts are awesome here including Mini Chocolate Mousse (290kcal: 21F/23C/3P), Mini Strawberry & White Chocolate Cake (190kcal: 11F/22C/1P), Mini Amaretto Tiramisu (260kcal: 17F/14C/3P). Sweet toothed peeps rejoice!
    1. Tuscan Sirloin (11 oz) - 540kcal: 24F/24C/77P
    2. Cod Piccata - 370kcal: 19F/11C/37P
    3. Tilapia Piccata - 420kcal: 22F/11C/46P
    4. Herb-Grilled Salmon - 460kcal: 28F/8C/43P
    5. Chicken Margherita - 590kcal: 32F/9C/69P
    6. 1 Breadstick (because you just gotta) - 140kcal: 2.5F/25C/4P

Outback Steakhouse
    1. Chicken Tortilla Soup (bowl) - 299kcal: 16F/23C/16F
    2. Grilled Chicken on the Barbie w/ Mixed Veggies - 460kcal: 13F/26C/61P
    3. 4oz Lobster Tails w/ Mixed Veggies & House salad w/ Light Balsamic - 572kcal: 24F/35C/53P
    4. 6oz Outback Special Sirloin w/ Mixed Veggies & House salad w/ Tangy Tomato - 552kcal: 20F/42C/53P
    5. Sesame Ahi Salad - 252kcal: 8F/15C/33P
    6. Simply Grilled Mahi w/ Mixed Veggies - 375kcal: 13F/17C/51P

Panera*
Note: You can opt to "choose 2" of any menu items which are the half portion combined with a half portion of another item. I chose the items with the best macros that I thought would taste the best, but honestly there are SO many macro-friendly options at this restaurant I would recommend looking at the entire nutrition list if you're not in a rush. Also, I recommend the low fat Thai Chilli Vinaigrette dressing for any salad (1.5tbsp = 25kcal: 1F/4C/0P)
    1. Bacon Turkey Bravo Sandwich on Tomato Basil (half) - 320kcal: 12F/29C/19P
    2. Frontega Chicken Panini on Focaccia (half) - 380kcal: 12F/40C/24P
    3. Classic Salad w/ Chicken (whole) - 300kcal: 13F/20C/27P
    6. Low-Fat Chicken Noodle Soup (bowl) - 160kcal: 5F/19C/14P
    5. Spicy Thai Chicken Salad (half) - 260kcal: 11F/21C/12P
    6. Ham, Egg & Cheese Power Sandwich (whole) - 340kcal: 15F/30C/23P

Pei Wei
*UPDATE (3/12/2016): Pei Wei now offers their "Wok Classics" items steamed and over a salad instead of rice, which makes for much better macros. There are many more items other than these listed here. These items do not include the side choices. For a side, I recommend Lettuce Wraps (30kcal: 0F/6C/2P) or a small salad (34cal: 0F/7C/2P) instead of rice or noodles (as both are relatively high in carbs).
    1. Sweet and Sour Small with Chicken (steamed) - 290kcal: 3F/42C/24P
    2. Ginger Broccoli Regular with Chicken - 480kcal: 480kcal: 15F/42C/43P
    3. Original Asian Chopped Chicken Salad - 470kcal: 16F/37C/46P
    4. Sesame Small with Chicken (steamed) - 410kcal: 13F/44C/26P
    5. Mongolian Small with Chicken- 330kcal: 13F/30C/23P
    6. Thai Dynamite Small with Chicken (steamed): 280kcal: 8F/25C/26P
    7. Lemon Pepper Regular Chicken (steamed): 400kcal: 4.5F/44C/43P

P.F. Chang's
Note: PF Chang's used to have more than 10 items, but I recently updated as the menu items have changed and unfortunately, there aren't AS many macro-friendly options as there used to be.
    1. Ginger Chicken w/ Broccoli - 550kcal: 14F/47C/63P
    2. Buddha's Feast Steamed - 250kcal: 4F/32C/26P
    3. Shrimp w/ Lobster Sauce - 380kcal: 20F/20C/29P
    4. Chang's Chicken Lettuce Wraps - 580kcal: 29F/48C/34P
    5. Edamame w/ Kosher Salt - 400kcal: 17F/25C/37P
    6. Handmade Shrimp Steamed Dumplings (6) - 290kcal: 4F/33C/29P

Red Lobster*
Note: All items listed are part of the combo menu option where you can combine a few items as a meal. Side options – Garden Salad (70kcal: 1.5F/13C/1P), Broccoli (.5F/7C/4P), Asparagus (60kcal: 3.5F/5C/3P)
     1. Garlic Grilled Sea Scallops - 100kcal: 5F/4C/12P
    2. Garlic Shrimp Scampi - 150kcal: 7F/2C/20P
    3. Steamed Snow Crab Legs - 90kcal: 1F/0C/20P
    4. 7oz Peppercorn Grilled Sirloin - 240kcal:9F/3C/36P
    5. Rock Lobster Tail – 170kcal: 1F/1C/39P
    6. Cheddar Bay Biscuit (because you HAVE to despite crap macros) – 160kcal: 10F/16C/3P

Red Robin
Note: Great side options – Side Salad (100kcal: 6F/8C/6P), Steamed Broccoli (32kcal: 0F/6C/3P), Fruit Salad (110kcal: 0F/31C/1P)
    1. Grilled Turkey Burger w/o mayo or margarine - 519kcal: 21F/52C/33P
    2. Whiskey Rio BBQ Salad w/o dressing or croutons - 245kcal: 9F/20C/21P
    3. Bruschetta Chicken Burger w/o margarine or balsamic cream - 520kcal: 23F/45C/36P
    4. Simply Grilled Chicken Burger w/o margarine - 355kcal: 6F/51C/26P
    5. Chicken Tortilla Soup (bowl) - 408kcal: 20F/35C/24P
    6. Ensenada Chicken Platter (2pc) - 345kcal: 14F/13C/44P

Ruby Tuesday*
Note: Great side options – Grilled Zucchini (41kcal: 2F/4C/1P), Steamed Broccoli (52kcal: 2F/7C/3P), Roasted Spaghetti Squash (54kcal: 3F/6C/1P)
    1. Fit & Trim Hickory Bourbon Chicken – 355kcal: 10F/25C/41P
    2. Fit & Trim Petite Blackened Tilapia – 286kcal: 12F/23C/22P
    3. Smart Eating Grilled Chicken Salad – 298kcal: 12F/3C/36P
    4. Smart Eating New Orleans Seafood – 317kcal: 14F/6C/40P
    5. Smart Eating Plain Grilled Petite Sirloin – 203kcal: 8F/2C/32P
    6. Smart Eating Plain Grilled Top Sirloin – 270kcal: 10F/2C/43P
    7. Fire Wings – 178kcal: 11F/4C/16P
    8. Petite Sirloin & Lobster Tail – 373kcal: 17F/2C/55P

Texas Roadhouse
Note: Great side options – House Salad (121kcal: 5F/8C/9P), Steamed Veggies (90kcal: 0F/20C/4P)
    1. Sirloin Kabob – 190kcal: 7F/0C/24P
    2. Grilled Shrimp Skewer (1) – 90kcal: 4F/0C/14P
    3. Oven Roasted Chicken – 267kcal: 7F/0C/51C
    4. Pulled Pork w/ BBQ Sauce (half) – 332kcal: 14F/13C/43P
    5. Dallas Fillet – 304kcal: 11F/0C/48P

T.G.I. Friday's
Sides – Broccoli (50kcal: .5F/10C/3P), Spinach (180kcal: 14F/8C/4P), Coleslaw (90kcal: 6F/7C/0P), Tomato Mozzarella Salad (110kcal: 8F/5C/5P)
    1. Sizzling Chicken & Spinach – 410kcal: 15F/18C/50P
    2. Sizzling Sirloin & Spinach – 410kcal: 19F/11C/49P
    3. Tortilla Soup – 210kcal: 10F/18C/14P
    4. 6oz Sirloin – 330kcal: 19F/2C/38P
    5. Jack Daniel’s Sirloin – 610kcal: 14F/58C/64P

Woohoo! Today I reached my highest caloric intake ever, at least since I've been tracking calories/macros for the past two years! Definitely going to celebrate with some froyo. ;) 1600 is where I stopped my reverse diet last year but don't you worry, imma keep going this year. In two months, I've only gained one pound and increased by almost 500 calories. Heck yes! Don't tell me reverse dieting doesn't work. :P

And an update on the IIFYM Chain Restaurant Master List -- still working on it. Some restaurants have sucky menus where they don't list all the information (like just saturated fat and sugar.. wtf?) so I'm trying to figure those out. But it is coming soon, I promise! And it will be freaking EPIC. It's a long list yo.

Hope you all are having an awesome, macro-filled week! :P

- C

REVERSE DIET 2 STATS:
(Click to view reverse diet 1 stats)

Date                 Weight (lb)        Protein (g)          Carbs         Fat          Total Cal
8.19.15            119.3                  120                      190            46             1654 (+58)
8.12.15            119.1                  120                      180            44             1596 (+58)
8.5.15              119.0                  120                      170            42             1538 (+58)
7.29.15            119.2                  120                      160            40             1480 (+58)*
7.15.15            118.6                  120                      150            38             1422 (+58)
7.8.15              118.5                  120                      140             36            1364 (+58)
7.1.15              118.6                  120                      130             34            1306 (+58)
6.24.15            118.2                  120                      120             32            1248 (+58)
START                                          120                      110             30            1190

So, fun fact -- THIS WEEK marks the exact same caloric intake that I stopped reversing at last time (1600kcal)! Of course, I'm going to keep going this time! EATING ALL THE CARBS. AND NOT GAINING WEIGHT. I'm all about that life.

Also, this was my first week going hard again in the gym after a deload week. I think I went a little too hard, as I'm still getting used to the feel of strategically adding a calculated amount of volume each week. I think I should have eased into the week rather than gone balls to the wall on the first day back like I did. Noted for next time. I messed up my mid-trap area somehow deadlifting a lot of volume, so much so that it hurts to breathe in deep. Pretty much anything upper body hurts right now, but I can do lower body lifts that don't involve my arms/shoulders. Basically I've been doing a lot of squats and isolation hamstring accessory work. I also added a few 30-45 minute cardio sessions. It's nothing crazy, and I'm sure in the week or so that I cut back a little on lifting to recover from my injury, my body won't become dependent on that little amount of cardio.

After about four days, I already feel a lot better. I'm hoping it will heal up completely in the next week or so, but I'm going to be super careful.

On an unrelated note, I was so overwhelmed with the response from the IIFYM Fast Food Master List post I made yesterday! I'm currently working on adding a few more restaurants to the list as well as another list (even bigger) with all the chain restaurants (like Olive Garden, Carabbas, Chilis, etc.). It's going to be huge. So stay tuned my friends! 

Much love!

- C

REVERSE DIET 2 STATS:
(Click to view reverse diet 1 stats)

Date                 Weight (lb)        Protein (g)          Carbs         Fat          Total Cal
8.12.15            119.1                  120                      180            44             1596 (+58)
8.5.15              119.0                  120                      170            42             1538 (+58)
7.29.15            119.2                  120                      160            40             1480 (+58)*
7.15.15            118.6                  120                      150            38             1422 (+58)
7.8.15              118.5                  120                      140             36            1364 (+58)
7.1.15              118.6                  120                      130             34            1306 (+58)
6.24.15            118.2                  120                      120             32            1248 (+58)
START                                          120                      110             30            1190

FAST FOOD RESTAURANTS
Updated on 7/28/18
Click HERE for the CHAIN RESTAURANT LIST

This massive list below contains my top choices for macro-friendly items from the main fast food restaurants in America. I spent quite some time sifting through every single fast food menu. I'm sure there are other macro-friendly items for each restaurant but these are my top picks based on lowest carb/fat and highest protein options that actually sound like they taste good. Feel free to comment or email me if you see one of your favorite restaurants or menu items not on this list and I'll add it! I'd love for this list to grow and be refined by you guys!

This took me lit-ch-rally FOREVER, so I hope you find it helpful! I made it because I hate searching through massive menus trying to find the item with the best macro profile like a needle in a haystack... not to mention they make it IMPOSSIBLE to keep your place on which column in the chart is carb/fat/protein. It can be SO annoying and frustrating. Hopefully this list will make your search for the best IIFYM choices a little less painful. ;)

A FEW NOTES: I am including main menu type items for the most part. Obviously side items like apple slices and yogurt will have low calories and can easily be fit, but I'm assuming things like that are common knowledge. Most salads listed do not include dressing unless specified. I recommend Bolthouse Farms dressings (ranch and cilantro avocado are my personal favs); best macros and flavor of dressings I've ever had. Walden farms 0 calorie thousand is aight if you're on crazy low macros. Just some personal recommendations.

Also, for those who have been asking, or for anyone unfamiliar with IIFYM - Kcal=calories, C=carbs, F=Fat, P=Protein

Without further ado... here ya go! Enjoy!

- C

The IIFYM Chain and Fast Food Restaurant Master Lists are intellectual property of www.TheMacroExperiment.com. Reproduction, copying, or posting of this list is strictly prohibited.

Latest update: 7/28/2018

Arby's
    1. Roast Beef Classic Sandwich - 360kcal: 14F/37C/23P
    2. Prime-cut Chicken Tenders (3) - 360kcal: 17F/28C/23P
    3. Double Roast Beef Sandwich - 510kcal: 24F/38C/38P
    4. Turkey Gyro - 470kcal: 20F/48C/25P
    5. Chopped Farmhouse Salad w/ Roast Turkey: 230kcal: 13F/8C/23P

Burger King
    1. Whopper Jr. Sandwich w/o Mayo - 250kcal: 10F/27C/13P
    2. Hamburger - 220kcal: 8F/26C/11P
    3. Grilled Chicken Sandwich w/o Mayo - 370kcal: 7F/39C/37P
    4. Grilled Chicken Salad - 340kcal: 15F/16C/39P
    5. Ice Cream Cup - 170kcal: 4.5F/25C/5P (PREWORKOUT CHOICE! Not quite as delish as McDonalds in my opinion tho)

Chick-Fil-A*
    1. 12-count Grilled Nuggets - 210kcal: 5F/3C/38P
    2. Grilled Chicken Sandwich - 310kcal: 6F/36C/29P
    3. Grilled Market Salad w/ Grilled Nuggets - 350kcal: 14F/27C/31P
    4. Grilled Chicken Club Sandwich - 430kcal: 16F/36C/37P
    5. Grilled Chicken Cool Wrap - 360kcal: 13F/30C/40P
    6. Egg White Chicken Grill - 300kcal: 7F/31C/25P

Chipotle Mexican Grill*
IIFYM-er's dream come true. You can make pretty much anything fit your macros here. ;) If you're on poverty macros I recommend making a salad with double fajita veggies, steak or chicken, and salsa. This restaurant is just a given.

Culver's
    1. Grilled Chicken Sandwich - 390kcal: 7F/40C/41P
    2. Cranberry Bacon Bleu Salad w/ Grilled Chicken - 360kcal: 13F/14C/44P
    3. George's Chili - 300kcal: 13F/26C/17P
    4. Oven Roasted Turkey Noodle Soup - 170kcal: 5F/21C/11P
    5. Garden Fresco Salad w/ Grilled Chicken - 360kcal: 13F/18C/44P

Firehouse Subs
    1. Small Club on a Sub w/ no mayo – 290kcal: 9F/31C/20P
    2. Small Hook & Ladder w/ no mayo – 260kcal: 7F/31C/18P
    3. Small Turkey Bacon Ranch w/ no mayo – 310kcal: 13F/29C/20P
    4. Chopped Salad w/ Grilled Chicken w/ no dressing – 260kcal: 8F/15C/34P
    5. Chopped Salad w/ Turkey and Grilled Chicken w/ no dressing – 350kcal: 9F/20C/52P

Hardee's/Carls Jr.
    1. Regular Roast Beef Sandwich - 310kcal: 14F/28C/18P
    2. "Low Carb It" Charbroiled Chicken Club Sandwich w/o mayo - 210kcal: 7F/13C/24P
    3. "Trim It" Charbroiled BBQ Chicken Sandwich - 190kcal: 3.5F/24C/18P
    4. "Trim It" Frisco Breakfast Sandwich - 360kcal: 11F/44C/19P
    5. "Trim It" Big Hot Ham Sandwich - 290kcal: 6F/31C/26P

In-N-Out
    1. Hamburger w/ Protein Style Bun - 240kcal: 17F/11C/13P
    2. Hamburger w/ must & ketchup instead of spread - 310kcal: 10F/41C/16P
    3. Cheeseburger w/ Protein Style Bun - 330kcal: 25F/11C/18P
    4. Cheeseburger w/ must & ketchup instead of spread - 400kcal: 18F/41C/22P
    5. Double Double w/ must & ketchup instead of spread - 590kcal: 32F/41C/37P

Jack in the Box
    1. Grilled Chicken Fajita Pita – 350kcal: 12F/36C/24P
    2. Grilled Chicken Salad – 348kcal: 15F/26C/35P
    3. Breakfast Jack – 350kcal: 18F/30C/16P
    4. Chicken Club Salad w/ Grilled Chicken Strips – 348kcal: 15F/26C/35P
    5. Southwest Salad w/ Grilled Chicken Strips – 348kcal: 15F/26C/35P

Kentucky Fried Chicken
    1. Original Recipe Chicken Breast - 390kcal: 21F/11C/39P
    2. Kentucky Grilled Chicken Thigh - 150kcal: 9F/0C/17P
    3. Kentucky Grilled Chicken Breast - 210kcal: 7F/0C/38P
    4. Kentucky Grilled Chicken Drumstick - 80kcal: 4F/0C/11P
    5. Kentucky Grilled Chicken Wing - 70kcal: 3F/0C/9P

Krystal Burger
Note: For the most part macros are pretty bad overall here.
    1. Krystal Chik - 280kcal: 16F/23C/12P
    2. Low Carb Scrambler with Bacon - 300kcal: 23F/3C/20P
    3. Original Krystal - 130kcal: 6F/15C/6P
    4. 3 Egg Breakfast w/ Bacon & Toast - 330kcal: 19F/16C/22P
    5. Soft Serve Cup - 240kcal: 8F/36C/5P

McDonald's
    1. Bacon Ranch Salad w/ Grilled Chicken - 320kcal: 14F/9C/42P
    2. Egg White Delight McMuffin - 260kcal: 8F/29C/16P 
    3. Southwest Salad w/ Grilled Chicken - 350kcal: 11F/27C/37P
    4. Artisan Grilled Chicken Sandwich- 380kcal: 7F/44C/37P
    5. Vanilla Ice Cream Cone - 200kcal: 5F/32C/5P (BEST PREWORKOUT EVER)
Check out their nutrition calculator to further customize order possibilities.

Moe's Southwest Grill
See Chipotle Mexican Grill. Same deal -- everything is customizable to fit your macro needs.

Panda Express
    1. Kung Pao Chicken - 290kcal: 19F/14C/16P
    2. Grilled Teriyaki Chicken - 300kcal: 13F/8C/36P
    3. Grilled Asian Chicken - 300kcal: 13F/8C/36P
    4. Teriyaki Chicken - 380kcal: 13F/14C/41P
    5. Broccoli Beef - 150kcal: 7F/13C/9P
 
Popeyes Chicken & Biscuits
    1. Blackened Chicken Tenders (3) - 170kcal: 2F/2C/26P
    2. Blackened BBQ Chicken Po' Boy - 340kcal: 7F/49C/24P
    3. Mild Chicken Leg - 160kcal: 9F/5C/14P
    4. Spicy Chicken Leg - 170kcal: 10F/5C/13P
    5. Blackened Chicken Tenders (5) - 283kcal: 3F/3C/43P

Qdoba Mexican Grill
See Chipotle Mexican Grill. Same deal -- everything is customizable to fit your macro needs.

Quiznos
    1. Ham Egg & Cheddar Grilled Sammie - 330kcal: 16F/36C/19P
    2. 4" Black Angus Steak w/o cheese or dressing - 255kcal: 4.5F/35C/16P
    3. Large Honey Mustard Chicken Salad w/o dressing - 290kcal: 16F/14C/32P
    4. Large Chef Salad w/o dressing - 310kcal: 16/14C/32P
    5. Large BBQ Ranch Salad w/o dressing - 270kcal: 10F/15C/34P

Sonic Drive-In
Note: For the most part macros are pretty bad overall here.
    1. Jr Burger - 330kcal: 16F/32C/15P
    2. Chicken Strips Kids Meal - 230kcal: 11F/18C/15P
    3. Classic Grilled Chicken Sandwich - 480kcal: 22F/39C/32P
    4. Grilled Chicken Wrap - 420kcal: 14F/41C/30P
    5. Vanilla Cone - 240kcal 12F/30C/4P (only mentioning for pre workout carbs :P)

Subway*
    Note: Most all of their salads are extremely macro-friendly so I won't even bother listing those.
    1. 6" Roast Beef - 320kcal: 5F/45C/25P
    2. 6" Oven Roasted Chicken - 320kcal: 5F/45C/23P
    3. 6" Turkey Breast - 280kcal: 3.5F/46C/18P
    4. 6" Rotisserie Chicken - 350kcal: 6F/45C/29P
    5. 6" Steak, Egg White & Cheese - 450kcal: 18F/45C/28P

Taco Bell
Note: Taco Bell has many small items like tacos for around 150kcal, which can easily be fit into anyone's macros. There are so many of these items that I won't list all of them, just the lowest calorie highest protein.
    1. Breakfast Soft Taco w/ egg & cheese - 170kcal: 9F/15C/7P
    2. Grilled Steak Soft Taco - 200kcal: 10F/17C/12P
    3. Fresco Soft Steak Taco - 140kcal: 4F/17C/10P
    4. Fresco Soft Chicken Taco - 150kcal: 6F/16C/9P
    5. Chicken Power Bowl w/o avocado ranch, rice, guacamole - 260kcal: 10F/17C/24P

Wendy's
    1. Full Size Apple Pecan Chicken Salad w/o dressing - 350kcal: 11F/28C/35P
    3. Large Chili - 250kcal: 7F/23C/23P
    4. Jr. Cheeseburger - 280kcal: 13F/25C/16P
    5. Grilled Chicken Sandwich - 370kcal: 10F/38C/34P
    6. Grilled Chicken Wrap - 270kcal: 10F/24C/20P

Whataburger
    1. Whataburger Jr - 310kcal: 11F/37C/14P
    2. Grilled Chicken Sandwich - 430kcal: 13F/45C/32P
    3. Apple Cranberry Salad w/ low fat vinegrette - 390kcal: 13F/39C/34P
    4. Grilled Chicken Side Salad - 290kcal: 12F/12C/34P
    5. Chicken Fajita Taco - 340kcal: 11F/31C/29P

White Castle
    1. Original Slider - 140kcal: 6F/13C/7P
    2. Grilled Chicken Slider - 180kcal: 7F/13C/15P
    3. Plain Veggie Slider - 150kcal: 5F/20C/5P
    4. Egg & Cheese Breakfast Slider - 160kcal: 7F/13C/9P
    5. Egg & Hamburger Breakfast Slider - 190kcal: 11F/12C/12P

Zaxby's
    1. Grilled Chicken House Salad w/o toast, fried onions, dressing - 308kcal: 12.5F/9C/40P
    2. Grilled Chicken Caesar Salad w/o dressing - 540kcal:  24.5F/31C/49P
    3. The Blue Blackened w/o toast, friend onions dressing - 336kcal: 12.5F/14C/42P
    4. Buffalo Fingers (4) w/o sauce - 400kcal: 19F/14C/45P
    5. Chicken Salad Zalad w/o toast - 260kcal: 17F/10C/17P

Hey friends! Quick update, I am almost to 1600 calories which is where I stopped last reverse. I'm going to try and surpass those calories as much as I can without gaining too much weight. :) It's crazy eating so much more than I did a few months ago. I'm starting to have to get creative with carbs! Eating all the ice creammmmm.

Also, I posted this fun collage on my instagram page recently and thought it would be cool to post it on the blog as well. It's a full day of eating at 42F/170C/120P consisting of oatmeal, zucchini/egg whites/cheese, 2 cups of coffe w/ dulce de leche creamer, combat crunch cookies n' cream bar, oikos strawberry chocolate greek yogurt, outshine peach yogurt bar, PB&J sandwich, hot chocolate, protein waffle w/ pecan honey cream cheese, and mushroom pizza!

Next weekend I am going to Chicago to hang out with my family. You better believe I will be enjoying some Lou Malnati's pizza, Garrett's popcorn, and checking out the famous Protein Bar Restaurant. So stoked! Hope you guys are having an amazing week!

REVERSE DIET 2 STATS:
(Click to view reverse diet 1 stats)

Date                 Weight (lb)        Protein (g)          Carbs         Fat          Total Cal
8.5.15              119.0                  120                      170            42             1538 (+58)
7.29.15            119.2                  120                      160            40             1480 (+58)*
7.15.15            118.6                  120                      150            38             1422 (+58)
7.8.15              118.5                  120                      140             36            1364 (+58)
7.1.15              118.6                  120                      130             34            1306 (+58)
6.24.15            118.2                  120                      120             32            1248 (+58)
START                                          120                      110             30            1190

INTRO
I realize this post is not DIRECTLY related to macros or lifting, but I do know that us flexible dieters spend a LOT of time in the kitchen. And if you are anything like me and you HATE your kitchen, it will bother you until you finally do something about it. So after wanting to do it for a few years, I finally just went for it... and to my surprise it was QUICK, EASY, AND CHEAP!! Like for real. It took me 2 days and about $200-300 mainly for paint/hardware. I want to post this makeover How-To guide so you can do it even quicker/more efficiently than I did by having an actual game plan. I have NEVER done anything like this before and suck at handy-man kind of stuff, so I want you to know that if I can do it, you can too! Special thanks to my dear friend Maye, who gave me the cajones to do it and encouraged me throughout the process.

REQUIREMENTS
TIME REQUIRED: 2-3 days
MONEY REQUIRED: $200-370 ($370 includes sick chandelier & moss terrarium)

Other supplies you will need but probably already have:
Drill and/or screwdriver, blue tape/frog tape before painting walls, step stool/ladder, old cloths, paper towels, paint brush.

Keep in mind, these are the supplies I used and the costs associated with what I found. The hardware I chose was the most expensive they had at Home Depot, but I thought it was worth it for the restoration hardware look I was going for. Also, I needed 25 pieces because we have a LOT of cabinets. And a few more details about the paint, in case you were want a similar look -- the cabinet paint is called Dover Gray by PPG (oil-based) and I asked for it to be lightened by 25%. The wall color is called Silver Drop by Behr from Home Deopt. I used the same gallon to paint the adjoining bathroom.

If you know me at all, you know I'm a very thorough person but I don't like to sift through B.S. I like efficiency, I like things written in layman's terms, and I like things short and concise. So I'll get straight to the point with this post. Here are the EXACT steps I recommend taking to achieve this or a similar look for your own kitchen!

STEPS TO PAINTING CABINETS
(I'm assuming you know how to paint walls, which you should do FIRST)
1. Take out a drawer or cabinet door and bring it to a legit paint store such as PPG (not lowes or home depot). Ask a person who seems nice and knows what they are talking about to recommend EXACTLY how to paint your type of wood. Different types of woods/laminates/etc. can need completely different types of painting processes. Luckily, I just needed to lightly sand mine and do two coats of oil-based paint without primer. Your dude will tell you what's up. Also ask for roller recommendations for whatever type of paint you go with.
2. Label the inside of every cabinet door with masking tape and some kind of numbering system so you know what door goes where. This is a VERY important step. For instance, All of my top cabinet doors I labeled 1A, 2A, 3A, etc. Snap a few pictures of the cabinet doors/drawers open too with the labels, just in case. Also take everything off the countertops and out of the cabinets (or push it to the very back so it doesn't get covered in sand paper wood dust). Do all of the obvious things like put the drop cloth down etc. etc.
3. Take off all cabinet doors with drill. Remove all hinges with drill. Remove all hardware with drill. Keep all hinges and hardware organized in plastic bags. Remove drawers.
4. Sand cabinets, doors, and drawers. I only did a light sanding as recommended by my paint guy. Then I put paint thinner on a rag and wiped all the gunk and sanding dust off. Warning: it smells crazy.
5. Tape edges and paint cabinets. Listen to some good music as you do so and sing along. Have fun with it! If wet paint gets somewhere it shouldn't, use paint thinner on a cloth to remove paint. Use paintbrush to paint edges and roller to fill in bigger areas. Go up and down, no diagonals for cabinets; you're aiming for a completely seamless look. I painted all of my cabinet doors and drawers in my garage on a drop cloth. Let dry (mine took 24 hours). Paint another coat if necessary.
6. After first coat dries, bring a small cabinet door and/or one of your own pieces of hardware into place you are buying new hardware (or you may choose to paint your own hardware if you wish, a cheaper option). See what different kinds of handles look like on your door, but make sure it will align the holes PERFECTLY. That is key. Buy matching spray paint color for hinges to match.
7. Spray paint hinges. This may take two coats.
8. When paint has dried completely, drill new hardware and spraypainted hinges back onto cabinet doors and drawers. Then drill doors into place. Put drawers back as well.
9. Take off tape and apply touch-up paint where necessary.
10. CONGRATS, YOUR KITCHEN NOW LOOKS AMAZEBALLS! See, that was NOT hard at all! :D

EXTRA NOTES
I highly recommend TJ Maxx, Marshalls, and Target for cute extra touches/decorations that aren't expensive but look amazing. You can YouTube how to install chandeliers if you want to. We hired an electrician to install inset lighting, under-the-cabinet lighting, and install the chandelier. :)

Feel free to contact me or leave a comment with any questions you may have!
Much love!
- C

PS - Here's a slideshow of some more photos for your viewing pleasure. :P