What are IF and IIFYM ???

IF = Intermittent Fasting
IIFYM = If It Fits Your Macros (a.k.a "Flexible Dieting")

HATE Dieting? Watch my Video!

WARNING: IF and IIFYM generate results! Why? Because you can maintain and endure IF and IIFYM 365 days a year. Prepare to look and feel awesome every day

Scroll down TO LEARN!

Part 1: Bye Bye Broscience 

Part 2: Intermittent Fasting

Part 3: Flexible Dieting

Part 4: IF & IIFYM Combined

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Part 1: Bye Bye Broscience

a) What's Broscience?

According to Alan Aragon, Broscience is "the predominant brand of reasoning in bodybuilding circles where the anecdotal reports of jacked dudes are considered more credible than scientific research".

Here is an example of Broscience. "If you don't eat every 2 to 3 hours, you'll catabolize your muscle, slow your metabolic rate and go into starvation mode".  

b) What is the Frequent Feeding Model?

For years, "Broscientists" have been telling us to eat 6 small meals a day every 2-3 hours if we want to keep our metabolisms revving and our bodies lean. This is referred to as the "Frequent Feeding Model". You’ve probably been told that frequent feeding “will boost your metabolism” (fat burning). In a 1997 review published in the British Journal of Nutrition, no evidence was found that eating six meals a day increases metabolism, thermogenesis, or weight loss. Furthermore, evidence suggests meal frequency and timing have no effect on weight gain. Just because the simple act of eating increases your metabolic rate (i.e. the thermic effect of food), it doesn’t mean that eating more frequently will stoke your metabolic fire more than if you eat the same amount of food less frequently. Dividing your daily calories into 6 meals eaten every 2-3 hours has the exact same metabolic effect as eating the same amount of daily calories in one meal. The problem with dividing your daily caloric allotment into many small meals; however, is that you will never achieve satiety from these micro meals. So the more often you eat, the more likely you will be hungry, which will cause you to binge between meals or eat more than your allotment per meal. 

I, like everyone else, followed this protocol for years and even preached it to my friends, family and fans.  Yes, it worked at first for me, but after following this protocol for a few months, I was no longer losing fat. 

Prior to adopting the "Frequent Feeding Model", I never counted calories and never had issues with food obsession or hunger.  As soon as I commenced the “6 small meals-a-day every 2-3 hours” paradigm, my relationship with food became obsessive and unhealthy...

*I was counting every calorie.
*I stopped losing weight so I was instructed to do more cardio and eliminate fruits, nuts and carbs from my diet.
*I was always hungry because the small meals never promoted satiety.
*I was only allowed to eat a handful of foods (tilapia, chicken, broccoli, asparagus, sweet potatoes, almonds, flaxseed meal). I demonized ALL other foods 
*I was avoiding restaurants and carried a cooler with me everywhere. 
*I was constantly cooking to ensure I would be prepared with my 6 meals for the day. 

Every single day I would catch myself agonizing over dietary indiscretions and I would even squeeze in an extra cardio session to compensate.  Maintaining a 6-meal-a-day/calorie-restricted diet 365 days a year created an all-consuming lifestyle for me that lead to self-loathing, frustration, irritability, hunger, and weight gain. I was a yo-yo dieter because I couldn't maintain the strictness of this regime on a daily basis. 

b) Another reason why I wasn’t losing fat eating 6 small meals a day: 

 I couldn’t lose fat following the "Frequent Feeding Model" unless I stopped eating carbohydrates, exercised 2-3 hours a day, and starved on 3 oz of tilapia with a cup of broccoli 6 times a day! 

So here's another reason why I never lost fat following the frequent feeding model .... because my body was never burning my stored fat for fuel.  Think about it: I never gave my body a chance to burn my stored fat for fuel because I was constantly stuffing my face from 6 am until midnight, which meant I was only burning the food I was shoveling into my face! And because I was always hungry, I would snack in between meals, which chronically elevated my insulin levels, leading to more fat storing. No matter how hard I tried, I always gave into my hunger and either snacked or exceeded my portions, which caused me to regain all the fat I had lost (and more!).

Another reason why chronically elevated insulin levels should be avoided is that they are associated with the development of insulin resistance, diabetes, inflammation, cardiovascular disease, and even cancer. In 2002, the New York Academy of Sciences published a report stating that all-day grazing increases your risk of developing type 2 diabetes, heart disease, and stroke!


a) What's Intermittent Fasting?

Intermittent fasting is not a diet. You still eat your normal amount of food, you just eat it in a smaller time frame, referred to as your eating window. It's simply a plan telling you when you can eat and when you cannot eat. Since you spend more time fasting than you do eating, it gives your body a chance to tap into its stored fat for fuel.

KEY POINT: If you want to burn fat, then STOP EATING!  Give your body a chance to tap into it’s stored fat. Spend at least 16 consecutive hours fasted. This would mean you eat all your food in an 8-hour eating window. In my Fat Loss Fast e-Book series, I teach you a variety of fasting protocols including 16/8, 20/4, and even modified alternate day fasting!  Be sure to read these e-Books so you will understand how to select the fasting protocol that is right for you.

b) Facts About Intermittent Fasting 

Intermittent fasting is evidence-based! Be sure to pick up a copy my Fat Loss Fast 2 e-Book to learn all the science supporting intermittent fasting! In the meantime, here are a few facts to get you started:

Did you know that fasting decreases your insulin levels?  This is GOOD because lipolysis (i.e. the process whereby your stored fat is broken down for energy) will finally be able to occur!

 Did you know that secretion of growth hormone increases when you fast? And did you know that growth hormone is a fat burning hormone? 

No, your metabolism will not slow down and you will not enter into starvation mode if you fast. It is ludicrous to equate starvation to skipping breakfast, not eating for 20 hours or even 2 days! According to a 1987 study by Nair KS, et al, in the American Journal of Clinical Nutrition, the earliest evidence of a lowered metabolic rate in response to fasting occurs after 60 hours (with an 8% drop in resting metabolic rate).  

No, you will not lose muscle if you fast. A 2010 study by Awad S, et al, published in Clinical Nutrition, revealed that up 40 hours of total fasting does not stimulate catabolic processes that lead to skeletal muscle atrophy.

Be sure to pick up a copy of Fat Loss Fast 2 because I debunk ALL the myths surrounding intermittent fasting!

c) Why Intermittent Fasting Works for me:

*I walk around with an 6-pack 365 days a year. I can eat in restaurants.
*I can eat more calories.
*My portions make me feel full. 
*I can eat foods that were previously demonized on my former “6 meal a day” regime.
*I can eat freshly made food.
*I barely spend time in the kitchen cooking anymore.

 For the first time in my life, I feel like I have control over food, rather than food having control over me.  This lifestyle is also much easier to incorporate into a hectic schedule.  I don’t have to cook and pack 6 meals in a cooler everywhere I go.  My mood is also much better.  But most importantly, I have learned how to differentiate between thirst, psychological and physiological hunger.

Note: Intermittent fasting works for me, but it may not be the right choice for you.  At the end of the day, the dietary program to which you can successfully adhere (and get the results you desire) is the right choice for you.  Always consult with your physician before embarking on any fitness, nutrition or supplementation program! 



a) What is Flexible Dieting (IIFYM)

Flexible Dieting is also referred to as “If It Fits Your Macros” (IIFYM). The IIFYM approach to diet allows for greater flexibility with your food selection because your focus is on the nutrients rather than the food source. Don't worry! In my Fat Loss Fast 1 e-Book, I teach you how to approach flexible dieting so you don’t have to demonize food or follow a meal plan ever again!

b) Meal Plans: Good or Bad? 

Just say NO to Meal Plans! Paying somebody to write you a meal plan is the equivalent of paying somebody to give you an eating disorder! 

From my own personal experience, I can tell you I FAILED MISERABLY following other people’s meal plans. It caused food obsession, nutrient deficiencies, and hunger. 

Following meal plans caused me to demonize all foods that were not on the plan, which further exacerbated my food obsession (orthorexia nervosa). If I didn’t eat exactly what was outlined in the meal plan, then I felt like a failure. Then I would throw in the towel and “eat wrong foods” (i.e. foods that were not on the plan) for the rest of the day. 



a) The Ultimate Union!

Unless you can follow the diet for the rest of your life, then the diet will fail you!

With intermittent fasting, you can achieve satiety when you eat.

With flexible dieting, you don’t have to demonize food or follow a meal plan ever again.

By combining intermittent fasting and flexible dieting,  you will no longer feel deprived. In fact, “food = pleasure”, except ... YOU are in control of food! 

To learn how to start flexible dieting, pick up a copy of my Fat Loss Fast e-Books, which will teach you how to immediately start intermittent fasting and flexible dieting! You will learn how to manipulate your natural instincts to overeat in a way that doesn't sabotage your health, physique or sanity!

b) Calculating Calories and Macros for IF & IIFYM

You are probably wondering how many calories you should eat, and what your macronutrient breakdown (i.e. carbs, fats, and protein intake) should be. Well, this depends on the fasting protocol you are following, your goals, your activity level and many other variables. I break it down for you in my Fat Loss Fast e-Books, so be sure to pick up a copy of this e-Book to learn how to approach this correctly. 

Have YOU tried my FREE Calorie & Macro CALCULATOR