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Tuesday, July 16, 2013

Does IIFYM (Flexible Dieting) really work?

I competed in the 2013 NPC Missouri State Bodybuilding Championships this past weekend. I had a lot of tough men to beat, each class was packed with 12 or more guys battling for 1st place. One thing that made me stand out was my lean, conditioned body. By far I was the leanest guy at the show! How did I get so lean? A crazy diet called Flexible Dieting or IIFYM. I placed 1st in the Light Heavy Weight Novice, 3rd in Light Heavy Weight Masters and 4th in Light Heavy Weight Open. Not bad at all!!

What the heck is IIFYM? IFYM stands for If It Fits Your Macros
The word ‘Macro’ is short for Macro Nutrient, of which there are three plus 1 consideration:
-Fiber is the 4th macro, though many in the nutrition community consider it a micro nutrient. For our purposes, fiber should be a major consideration when dieting, therefore we include it in with the other macros.

IIFYM speaks specifically to fat loss from a macro nutrition and thus a caloric stand point and is purely a means to improve body composition. IIFYM does not address health concerns of the heart, brain or other organs and does not put an emphasis on so called ‘healthy eating’.

Regardless if you like to eat pizza, or boiled chicken breasts, IIFYM teaches us that if you eat less total calories than your body requires (while getting adequate protein, carbs and fat based on your goals and the energy needs of your body) you will lose weight at a steady and decently predictable rate. IIFYM makes fat loss that easy.

All you have to do is stay within your daily macros and the fat will start melting off!

The Origins of IIFYM
IIFYM was haphazardly started by a few competitive bodybuilders that grew tired of eating bland and boring food when dieting for a bodybuilding contest. The so called “bro” or “clean” foods.  The traditional bodybuilders diet is very plain, very tasteless and usually reduced to a handful of simple options:

Chicken & turkey breast
White fish (grilled)
Steamed vegetables
Brown rice
Rice cakes
Oats or plain oatmeal
Protein Shakes
Egg whites

These are commonly referred to as ‘clean’ foods, and there are tons of them out there, all, equally flavorless and mundane. I am sure you can see how eating these things day after day, week after week for months on end would get extremely boring. Sure, the traditional bodybuilders diet has been getting athletes shredded for years, but it has also been making bodybuilders miserable for just as long. Thanks God for IIFYM!!

The athletes that came up with the IIFYM method of dieting did so for that exact reason. They were tired of eating the same tasteless things when dieting for a show.

They were sick of cutting out the food they enjoyed; the so called ‘dirty foods’.
An example of dirty foods, would be exactly what you are thinking right now. 

All the foods we love to eat:
Fast food
Fried chicken
French fries
Buffalo Wings
Pop Tarts

All the good stuff that would surely wreck your diet if you even so much as thought about eating them. (or would they?!?!)

The IIFYM Connection
When most people start dieting the first thing they think is that they have to ‘clean up’ their diet. Perhaps they think that they need to start eating healthy or start eating ‘health food’ to lose weight. After all, we as a society have been brain washed for years about what is healthy, unhealthy, fattening, toning, good, bad and everything in between.

Not so says IIFYM!
Eating clean, healthy food can certainly help you lose weight and burn fat, but there is no magical connection between ‘health food’ and weight loss.
The fat loss details are in the calories. Yup, calories. Something we all know about, but avoid like the plague.

What I am about to say is bound to upset a lot of people. Mostly so called nutritionist that are more misguided than the clients they lead in to ignorant metabolism damage. 

Here goes:
Eating clean accidentally causes fat loss. Kind of like how dropping a nuclear bomb on an island to kill an infestation of rates accidentally kills everything in its path.

Here is why eating clean burns fat, by accident:
When we clean up our diets and pay no attention to calories, we automatically reduce our calorie intake. Removing sauces, and sweets and fried food, reduces calories due to simple math. There is not way around it. How many calories? Who knows.. But less calories, certainly. The problem is that too big of a drop can cause  metabolism suppression or damage, which makes steady and long term fat loss nearly impossible (or at least much more difficult).
Since our daily calorie intake accounts for the majority of what our bodies look like, it only makes sense that when we eat cleaner, we lose weight. Eating clean however is not the answer to fat loss, but is simply a trick or technique that helps those who don’t count calories, to lower them. The biggest problem when we eat clean and have no idea how many calories we are actually ingesting (let alone how many our body requires) we end up starving ourselves, and line up our metabolism for a bounce back that is sure to have us putting on extra lbs. soon as we start eating “normal” again. And let’s face it, eating normal usually comes a lot sooner than we expect when eating nothing but boring diet foods.

Part of the problem is that people, for whatever reason, think that in order to lose weight we have to starve our selves. You here the diet scam people saying it all the time to discredit calorie counting, and sell you an item or a diet plan. After all, if they can tell you that counting calories, automatically equates to starvation, they have almost nearly convinced you to buy whatever scam they are selling.

Most people, whether they are athletes or couch potatoes know that the more you eat, the fatter you get. How can anyone deny this simple logic?
And in that same line of thinking, the more ‘crap’ you eat, the faster you get fat as well.

The truth of IIFYM lies right in the middle of those two statements. MORE!!!

Moving away from rabbit food
IIFYM teaches us that these so called ‘dirty’ foods are ok to eat as long as we stay within our own required calorie intake for the day.

What bodybuilders have known for years is that everyone is different. We all have different bodies, different metabolisms, different muscle mass and a hundred other things that set us apart from everyone else on this planet. This is where IIFYM shines. Rather than telling your how many calories you need based on your gender or even based on your weight loss goals, it looks at every person individually and tells them, with a made up stat of 95% certainty how many calories to eat.

IIFYM doesn’t care if you eat pizza, or chicken breast.
IIFYM doesn’t shame you if you chose ice cream over oatmeal.
Nor does IIFYM care how often you eat, or how many meals you eat in a day.
Eat the foods you love, stay within your own personal calorie range and shed weight now!

Notice I did not say “starve your self, and enjoy one slice of pizza per day”. This is because IIFYM is based on Science. Not on voodoo. a 15% reduction in calories is all that is needed to make your body a fat burning furnace.

That is the basic idea behind IIFYM.
There is more to it but it really is quite simple.
1. Know how many calories your body burns throughout an average day (your TDEE)
2. Eat 15-20% less calories every day than that number
3. Split those calories up between fat, protein and carbs in an ratio that is most beneficial for muscle preservation, fat loss, without a drop in daily energy.

Here is an write up my diet guru wrote about me and my success with IIFYM. His name is John Gorman and his web site is This man has helped me reach an all new level in my dieting and competing!

Lets take a look at Matt Eubanks, 1 year difference. I wanna touch on 4 things here in the difference in how he prepped that will include peak week, his calories while he dieted down, his foods of choice, and gaining muscle later on in the game in your 40's.

First lets talk about carbs- 2012 was 50 carbs a day for his diet, 2013 we ENDED his prep at about 300 carbs a day, that's the lowest he got. People are so afraid of carbs when they dont need to be! Oh, and he was only doing three 20 minute steady state cardio sessions, and 2 HIIT sessions a week, that's it.

Second, Matt ate basically chicken sweet potato and peanut butter for his meals in 2012, this year he ate things like French fries, hamburgers, bbq sauce, ice cream, anything that would fit his macro's I allowed it and he took full advantage of it. People are scared to death to eat anything that doesn't fit the "healthy" category, but it will make NO DIFFERENCE in your prep or fat loss, I assure you.

Third, I wanna touch on what peak week should mean- in 2012 he told me he had 20 oz of water for fri, sips only day of show and his carb up was a spoon of oats and karbolyn, that's it. he also used a diuretic which as you can see flattened him out big time. this year he loaded almost 1000 carbs on tues before the show, drank 2 gals water all week, and day of show had pizza, marshmallow's, Gatorade, approx 500 carbs and 1 gal of water and looked his all time best.

Fourth, Matt weighed 183 in 2012 on stage, this year he was 188. he not only brought a lot more muscle to his frame, but he did this in his mid 40's. Dont ever think you cant add muscle later in life, with a hard work ethic and drive it's obviously possible. Good work Matt!

If you havent tried IIFYM you may want to look into it. It is really a great way to get lean!!!

Here's to a new you!
Matthew Eubanks
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Monday, July 15, 2013

I've been using K-Otic for 2 months now and wanted to give my review on it. I'm very impressed with the flavor as well as the energy, drive and focus it gives me. Nothing over the top at all. No jitters, shakes or crazy wild energy like some products give. K-Otic gave me a steady, reliable flow of energy that kept me going at a very nice steady pace. My workouts have improved a lot while using this product!! I am hooked on it and will continue to use it for a long time.

All American EFX K-OTIC - 32 Servings Grape

1. Stimulate An Inner Animalistic Aggression To Get Your Mind & Muscles Primed!
Let’s face it. Some days you just don’t feel like training. And on others, you have a good workout, but you know deep down you could do even better. K-OTIC is the answer! Not only will you get jacked up, but you will literally WANT to train like an animal. What more do we need to say?
2. Kre-Alkalyn EFX Creatine Delivers 28% More Strength Than Regular Creatine!
High powered, hardcore training demands you have the best creatine fueling your hard working muscle cells. Hands down, Kre-Alkalyn EFX is that creatine. This multi-patented, multi-award winning compound has been shown in clinical studies to outperform the gold standard, creatine monohydrate, by a whopping 28%. Can you say “swole”?
3. Unleash Anabolic Compounds Upon Working Muscles To Destroy Plateaus!
Not only will you have the strength and muscle-gorging advantage of Kre-Alkalyn EFX creatine, but you also get beta Alanine, AKG, Citrulline-malate (all using our exclusive Dextro-CyclodizedTM delivery technology) working for you. But wait! You also get a healthy shot of our highly potent anabolic amplifier Taxadrol. Nothing ramps up strength and aggression like testosterone! Heads will turn when you start repping with what used to be your 1 rep max!
4. Hyper-Concentrated, True 1 Scoop Dose For Continuous Euphoric Energy!
Don’t be fooled by products that recommend one scoop, but then tell you to use up to 3 (which is the ‘real’ dose!). Look. All you need is one small scoop of K-OTIC to turn you on! And forget about an upset stomach or workout killing energy crashes. We fixed that mess. You WON’T be sprinting to the bathroom...and you WON’T crash and burn! Fact is, your training partners will freaking quit on you while you scream, “Next Set!”
5. No Geranium Or Other WADA Banned Compounds!
We didn’t we join the “ingredient of the month” club and use Geranium in K-OTIC for two major reasons. For one, it’s banned by WADA (they have by its chemical name methylhexaneamine on their official list). We have countless professional and Olympic athletes who trust us, so it wasn’t even an option. Second, we hated the after-effects across the board. K-OTIC isn’t some gimmicky pre-workout product, this is a serious tool for hardcore athletes. If you aren’t willing to pay your dues one hard set at time, then K-OTIC isn’t for you!

Psycho-Active Mind & Muscle Connection

K-OTIC is literally going to hit you fast and right between the eyes. Because of its unique delivery system, you’ll be primed in as little as 15 minutes for an all-out war against the iron. It’ll jumpstart your neurotransmitters while simultaneously flipping the switch on your inner animal aggression. You’ll experience a new feeling of “domination” from our anabolic amplifier Taxadrol. We’ve added just enough to help you bulldoze through your toughest workouts by giving you added mental and physical drive.

Psycho-Active Power

K-OTIC may push you closer to a new personal record with every training session, and its key anabolic compounds will help you add the strength and confidence to pull it off. Some days your progress will not be measured by a new single rep increase, but maybe 3... 4... or even more!*

Psycho-Active Energy

The single scoop sustained-release energy of K-OTIC happens in continuous “stealth” phases with no lag time. This means you’re pushing all the way through your workout with the same drive you had on the first rep of the very first set! You’ll “Punish The Iron” one hardcore rep at a time. You may also experience rock-hard fullness, pumps and swole.

Here's to a new you!
Matthew Eubanks
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Tuesday, July 9, 2013

Karbolyn A Bio-Engineered High-Performance Carbohydrate

Karbolyn represents the dawn of a new era of carbohydrate supplementation. Unlike other carbohydrate sources, Karbolyn is quickly absorbed into the bloodstream like a simple sugar but without the typical spike or crash caused when your muscles run out of fuel. In fact, Karbolyn is a “homopolysaccharide” (relatively complex carbohydrate), proven to be absorbed 18.21% faster than pure Dextrose (a simple carbohydrate). Yet it still provides the sustained energy of complex carbohydrates.

Only One Carbohydrate Source On Earth Can Make All 10 Of These Incredible Claims: All American EFX’s Karbolyn!

*Quickly hyper-loads muscle issue with glycogen for optimum performance, endurance & recovery because it's absorbed 18.21% quicker than dextrose or sugar
*Designed with a “Sustained-release” mechanism for over 2 hours of stimulant-free energy
*Very unique material due to is molecular size and structure; Worldwide patents-pending
*Proven to increase V02 max by 2.18% in elite athletes
*Will not cause stomach bloating or cramping
*Low Sodium; perfect for any type of carbohydrate loading, even while dieting
*Mixes instantly; does not clump or gel
*Phenomenal flavors - Orange, Fruit Punch, Strawberry & Neutral
*100% Sugar Free
*100% Gluten Free

All American EFX Karbolyn - 4.4lbs Strawberry Strike
Click HERE to purchase!

Karbolyn Highlights

  • Quickly Hyper-Loads Muscle Tissue With Glycogen For Optimum Performance, Endurance & Recovery!
  • Designed With A “Sustained-Release” Mechanism For Over 2 Hours Of Stimulant-Free Energy!
  • 100% Sugar Free & Gluten Free!
  • Mixes Instantly: No Clumping or Gelling!

Here's to a new you!
Matthew Eubanks
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