A Step-By-Step Guide to Flexible Dieting

A Step-By-Step Guide to Flexible Dieting

Body Composition
Back in 2011, I first went onto bodybuilding.com and started learning about calories and macros. I am not necessarily proud of that starting point. But it was my introduction to a concept called If It Fits Your Macros (IIFYM) which basically meant that it did not really matter what you ate as long as you meet your macronutrient targets. From a body composition perspective, while it is obviously a bit more nuanced than that, the outcomes will be mostly the same. Flexible dieting is a mostly interchangeable term with IIFYM. But I prefer the terminology flexible dieting. IIFYM has a bit of a negative vibe to it since so many people have taken it to an extreme. Instead of trying to have mostly nutrient-rich foods to make up the bulk…
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How Large Should a Calorie Surplus Be for Muscle Gain?

How Large Should a Calorie Surplus Be for Muscle Gain?

Body Composition
One of the biggest questions in the fitness space is how to gain muscle as quickly and efficiently as possible. And while a calorie surplus is not always necessary for gaining muscle, no matter how you look at it, a calorie surplus is going to be a necessary step for doing it in the most efficient way possible. If the goal were just to gain muscle as quickly as possible, it would make sense to utilise a large calorie surplus. But this is where efficiency comes in. A large calorie surplus is likely going to lead to a lot more fat gain and an unfavourable ratio of fat to muscle gain. This then either leads to more time having to be spent dropping body fat down the line or just…
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How to Convert Calories to Kilojoules

How to Convert Calories to Kilojoules

Health
Even though I'm a dietitian in Australia where we use the metric system and kilojoules are the unit that is used on nutrition panels, I've always preferred to talk about calories in stead of kilojoules. From my experience, that is also the way my clients and followers on social media typically prefer to talk as well. I believe a large portion of this is because a lot of people read about nutrition online and a lot of the information comes out of places like America where calories are used instead. That being said, even though most people prefer to talk in terms of calories, this still creates an issue when looking at nutrition panels that do not include the calorie number, for those who do not know how to do…
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