IIFYM – Layne Norton On If It Fits Your Macros and Sample Recipes
Now I am adding this because Layne Norton is an authority in the bodybuilding community and because of the simplicity of how he breaks it down.
If you want to read the mechanics of the program and how to calculate your needs just read our post here.
I have received several emails of sample recipes so I am going to post some here but if you have not read the post I suggest you do so NOW because you will need to calculate your macros and that is what the calculator does.
Get your macros now via the calculator, NOW.
The results you get break it down like this image here:
Once you are all setup there is an app you can use on your phone that helps track your daily macros called my fitness pal.
This app is so cool it even let’s you scan bar codes if needed.
Recipes (sample of what a day can look like in IIFYM)
Breakfast: 2 large eggs, 2 slices of bacon.
First Snack: 1 medium sized apple, 1/2 a cup of grapes, 1/2 a cup of strawberries.
Lunch: Chicken Ceasar salad including 1 x chicken breast.
Second Snack: 1 tin of tuna in spring water.
You could substitute some non fat greek yogurt here if you like.
Dinner: 6oz Beef tenderloin steak, 1/2 cup potato, 1/2 cup sweet potato, 1 cup steamed broccoli, 1 small cob of corn, as many other vegetables as you like.
My recommendation for the potato and sweet potato is to chop ‘em up into chips, boil for 5 minutes, then pop ‘em under the grill. However you like though, except we do NOT deep fry things any more.
IIFYM Protein Pancakes
Yield: 6 pancakes
1/2 banana (30g)
1/2 cup liquid egg whites
1 Tbsp. chia seeds
1 cup organic quick oats
1 scoop Gaspari Peanut Butter Cookie protein or 1/4 cup of your choice protein powder
1/2 cup almond milk
1/2 cup water
Combine all ingredients in a large bowl and mix until all ingredients are blended together. You can use a hand mixer or blender.
Let the mixture sit for 10-15 minutes. Chia seeds will expand and this will make your pancakes come out fluffier.
Heat a medium sized pan and coat with cooking spray. Keep the heat on medium (5/6 setting) to thoroughly cook pancakes. Used 1/3 cup measuring cup and pour into pan. These pancakes take about 1 1/2 – 2 minutes on each side to cook.
1 tbsp. almond milk
2 tbsp. Dannon light n fit vanilla Greek yogurt
30g organic blueberries
You can add fresh fruit, granola, yogurt, jam, peanut butter and anything else that fits your macros
Macros for entire recipe:
Carbs 70g (Sugar 9g) (Fiber 15g)