IIFYM Muscle-Building Weekly Meal Plan

Creating a ripped physiqure requires sacrifice, constantly watching your macros while pouring your sweat and energy into the gym. Yet, following a strict cutting diet can hinder that progress because plateaus will happen -- ultimately slowing down the metabolism. It's every lifter's worst fear, and chowing down on grilled chicken and mixed vegetables can become monotonous. Enter: flexible dieting, or better known as, "If It Fits Your Macros" (IIFYM). 

IIFYM is based off of, "calories in, calories out," meaning you can eat what you want without going over your daily calories and macros for the day. So yes, you can have pizza, beer, and ice cream, but that's only if you have room for it. Remember you can always over do too much of something, moderation is key when jumping on this diet trend. 

With this diet, incorporating whole foods is a priority because that will help build the foundation to indulge on other foods like burgers. It's simply a balancing act. To ease your way into becoming flexible dieter, we've outlined a comprehensive 5-day meal plan. This sample meal plan is based of a 180-pound lifter who is looking to lean out -- totaling 2,300 calories a day, 225 grams of protein, 220 grams of carbs, and 55 grams of fat.   

Day 1  

Meal 1

• 2 scoops of Whey Protein
• 2.5 servings of Cookie Crisp Cereal

Meal 2

• Spicy tuna sushi rolls (8 pieces)
• 4oz salmon
• Broccoli

Meal 3

• 2 slices whole-wheat bread
• 3 oz turkey cold cuts
• 1 slice fat-free cheese

Meal 4

• 4 oz flank steak
• 2 bags of Lays BBQ Chips
• Spinach Salad

Meal 5

• 2 scoops whey protein
• 2 servings of Edy's Light Ice cream
• 1 serving of blueberries

Totals: Calories: 2,242, 230g protein, 219g carbs, 49g fat, 25g fiber 

Day 2

Meal 1

• 3 whole eggs made with spinach
• 1 bagel with 1 serving of cream cheese

Meal 2

• 2 pouches of tuna
• 2 slices light bread
• 1 serving of mayo
• 1 apple

Meal 3

• 8 oz of grilled chicken
• 2 servings of pasta with marinara sauce
• Broccoli

Meal 4

• 2 scoops whey protein
• 3 servings of Cinnamon Toast crunch
• 1 serving of berries

Meal 5

• 8 eggwhites
• 1 Good Humor Strawberry Shortcake Bar

Totals: 2,230 calories, 230g protein, 215g carbs, 52g fat, 30g fiber

Day 3

Meal 1

• Ihop Simple and Fit blueberry pancakes with 8 eggwhites

Meal 2

• Subway oven roasted chicken breast footlong on Italian bread with 2 slices of cheese, veggies and a fat-free sauce

Meal 3

• 10 oz grilled chicken
• Large salad served with balsamic vinegar dressing

Meal 4

• 1 Snickers bar

Meal 5

• 2 servings of non-fat Greek yogurt

Totals: 2,232 calories, 228g protein, 215g carbs, 57g fat, 33g fiber

Day 4

Meal 1

• 2 scoops whey protein
• 2 chocolate chip Pop-Tarts

Meal 2

• 1 McDonald’s Big Mac

Meal 3

• 2 servings of fat-free cottage cheese
• 2 servings of Captain Crunch cereal

Meal 4

• 9 oz shrimp
• 1/2 cup Spanish style rice
• 1 cup broccoli

Meal 5

• 6 oz grilled chicken
• 1 side salad made with spinach

Totals: 2,220 calories, 222g protein, 224g carbs, 5g fat, 30 g fiber

Day 5

Meal 1

• 10 egg whites
• 1 piece of toast with Can't Believe It's Not Butter spray
• 1 slice apple pie

Meal 2

• 2 scoops protein
• 1 banana
• 1 cup blueberries

Meal 3

• 1 bag of beef jerky
• 1 bag of Sunchips

Meal 4

• 1 slice of pizza

Meal 5

• 8 oz grilled chicken
• 6 asparagus spears
• 1 serving of waffle fries

Totals:  2,268 calories, 224g protein, 218g carbs, 58g fat and 25g fiber

 

 

 

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