Here is a resource guide to learn about flexible dieting/IIFYM, reverse dieting, etc. There is a LOT of information out there that I've been sifting through for the past few years. I thought it may be helpful to post links to some of the best sources I've found to gaining a full understanding. I'll continue to post more important resources as they become available.
The Macro Experiment Resources:
The IIFYM Fast Food Master List - A massivle list of all the best "macro-friendly" choices of fast food restaurants in America
The IIFYM Chain Restaurant Master List - A massivle list of all the best "macro-friendly" choices of chain restaurants in America
IIFYM Guide - A step-by-step guide on EXACTLY how to count macros, find your maintenance macros/adjust macros to your goals, and DIY reverse dieting guide written in layman's terms
The Macro Experiment YouTube Channel - I post a new video every Wednesday. Videos include but are not limited to - IIFYM tips and tricks, IIFYM full day of eating, grocery hauls, parody songs about fitness, recipes, etc. I strive to bring something different and make each video have a specific purpose... and have a lot of fun while doing it :P!
The Macro Experiment Instagram - I post once or twice a day with recipes, tips, tricks, grocery hauls, food pics, songs, and things I find particularly hilarious :P
Macro Hacks Part I - Random awesome life hacks of IIFYM
Macro Hacks Part II - Low Carb/High Volume tips and tricks of IIFYM
Macros 101: Best Tips, Tricks, & Products of IIFYM - List of my fav tips and tricks
Tips for Tracking Macros on Vacation - 8 Tips for tracking macros on vaycay
www.AvatarNutrition.com - This is your one stop shop for EVERYTHING that has to do with flexible dieting/IIFYM. Created by Dr. Layne Norton, Mark Springer, and Katie Coles, AvatarNutrition will set up customized, accurate macros specifically for you and your goals (a complex algorithm designed by Dr. Layne Norton, world renown bodybuilder, powerlifter, and coach). These macros adapt to the specific check-in weight that you update every week until you reach your ultimate fitness goals. Moreover, it is a HUGE resource of information covering every topic of flexible dieting you could possibly imagine -- from how to start -- to the nit-picky details such as understanding sugar alcohols and accounting for them. AvatarNutrition also has exclusive recipes (created by yours truly!), videos, articles, infographics, and SO much more! For $10 a month which you can opt out at any time, it will change your entire life forever.
BioLayne.com - This new and improved site provides free, user-friendly information on flexible dieting for those who want to step up their game to the next level knowledge on training and nutrition. There is also a members only area with articles from top experts in the industry (including Dr. Norton), live webinars and webinar replays (I attended one yesterday and it absolutely blew my mind I learned so much), recipes (by yours truly!), expert interviews, live training events, video Q&A, and a crap ton more. The FAQ section itself is like a freaking BOOK of ridiculously important and helpful info. Just trust me on this, you'll want to make this a site you visit frequently.
Layne Norton's Video-Logs - I definitely encourage watching ALL of his V-Logs because they are all INCREDIBLE (literally saved my life), however, I'll be posting links specifically to the V-Logs that are most relevant to learning new information on the subject of IIFYM and reverse dieting.
- Clean Eating VS IIFYM
- Reverse Dieting
- Metabolic Damage (Part 1)
- Metabolic Damage (Part 2: Metabolic Capacity)
- Metabolic Damage (Part 3: Damage Control, A Mechanistic Discussion of Metabolic Adaptation)
- Is Your Weight Loss Diet Making You Fatter?
- Bodybuilding Myths (Q & A)
- Myths About Protein
- Think for Yourself (How to Avoid Becoming a Zealot)
- Happiness as a State of Being
Layne Norton's Podcasts - Physique Science Radio - These podcasts are PACKED with information from the top experts in the industry. Perfect for listening to in the car instead of overplayed pop songs on the radio. Might as well get your mind blown on the daily. :P
Paul Revelia's Pro Physique Video-Logs
- Reverse Dieting: A Clinical Approach - A *MUST WATCH* for anyone interested in reverse dieting/recovering ED
- Eating Disorders and the Physique Competitor
Corina Nielsen//Live Fit - What Is Reverse Dieting?
All Natural Muscle: Reverse Dieting
DeNovoNutrition - Counting Macros: A "How To" Guide - Extremely informative video on the basics of macronutrients and how to count them.
Alberto Nunez on IIFYM/Flexible Dieting