What is IIFYM? And how could it work for me?

One of the most important elements of weight loss is counting calories – it’s not the most exciting aspect of training and no one wants to be the guy calculating how many individual chocolate digestives he is ‘allowed’ (is that just me?). But, the simple fact is, the only way to lose weight is to ensure you are in a calorie deficit.

This theory is what allows the crazier diets to succeed – it is possible to eat McDonald’s three times a day and drop weight if you remain within the daily caloric intake required for weight loss.

One of the most popular, and easy to maintain long-term, diets focuses on the premise of ‘if it fits your macros’ (IIFYM). So, what is IIFYM?? Essentially, it is flexible dieting – a way to factor in the things you need with the things you enjoy. Focus on the three primary macronutrients (protein, fat and carbohydrates) and, as long as you hit your daily recommendation for each, how you do so is up to you.

This adds a little science to the simple caloric deficit and ensures that your body is taking in enough of the essential building blocks required for maintaining health, energy and muscle. To keep it really simple – you can get calories from absolutely anything but, in order to hit your daily macro requirements, you will need to think a little more carefully structuring your meals.

If you are looking for a way to hit your target weight, without the need to avoid pizza or ice cream, IIFYM could be just the way to go! No foods are off-limits but, for optimal results, it is important to make sure you are still getting the appropriate vitamins and minerals.

Keep checking back for advice on tracking calories and the required caloric intake for weight gain / loss.

Does IIFYM work for you? How many chocolate digestives squeeze into your daily macros?? Let me know on Twitter or in the comments below…

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Supplement Wars: My Pre vs. Gold Standard Pre-Workout

Today’s comparison features two of the most popular pre-workout supplements on the market. We are gonna judge them on price, taste and, most importantly, effect. Pre-workout supplements offer increased focus and energy and can provide the boost needed to break plateaus and drive through that last set of brutal leg extensions.


My Pre is produced by My Protein (duh.) and is currently listed at £24.99. The Gold Standard is produced by Optimum Nutrition and is available from Amazon for £17.99. Both provide roughly 30 servings, unless you decide to double-scoop which is not recommended if you enjoy coffee as much as I do!

Winner: Gold Standard


Both supplements mix relatively well with slightly more residue left in the shaker after My Pre. Having said that, the Gold Standard product has a bit more of a chalky after-taste so neither are perfect in this category. But, we aren’t sitting down to sip this with dinner anyway so I would say this is the least important consideration when choosing a pre-workout supplement. For the record, I went with Raspberry Lemonade My Pre and Pink Lemonade Gold Standard.

Winner: My Pre


The reason we are here, right? First off, and importantly, neither of these contain propriety blends – the dreaded, non-committal ingredient lists that we like to avoid! My Pre carries the higher caffeine content at 200mg per-scoop compared to 175mg (equivalent to something like a double espresso) in the Gold Standard.

One of the first things you will notice is that My Pre contains far more ingredients, including L-arginine (which has been reported to increase nitric oxide production) and D-aspartic acid (which may boost testosterone in some men).

Gold Standard has a higher Creatine content at 3.4g per-serving, along with the mysteriously named Panax Notoginseng which can increase cognitive function while reducing fatigue.

In the gym, both offer a clear boost in performance. With My Pre, I noticed a definite increase in focus whereas Gold Standard provided noticeably increased energy levels and speedy recovery between sets. On the downside, I experienced much more of a post-workout crash with My Pre.

Winner: Gold Standard


Having tested each over the space of a couple of weeks, I have to side with the Gold Standard Pre-Workout from Optimum Nutrition. My Pre is an excellent choice and, if you are new to the pre-workout game, I would highly recommend this as a starting point; especially since they sell samples for less than a quid!

However, the energy and recovery, particularly considering the lesser caffeine content, offered by the Gold Standard product stand out for me. This is definitely my go-to pre-workout moving forward.

What is your favourite pre-workout supplement? Do you ever double-scoop??

Let me know on Twitter or in the comments below…

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