Meal Plans

IIFYM Muscle-Building Weekly Meal Plan

Getting a lean physique doesn't mean clean eating 24/7, build muscle and lose fat with flexible dieting.

IIFYM Muscle-Building Weekly Meal Plan

Creating a ripped physiqure requires sacrifice, constantly watching your macros while pouring your sweat and energy into the gym. Yet, following a strict cutting diet can hinder that progress because plateaus will happen -- ultimately slowing down the metabolism. It's every lifter's worst fear, and chowing down on grilled chicken and mixed vegetables can become monotonous. Enter: flexible dieting, or better known as, "If It Fits Your Macros" (IIFYM)

IIFYM is based off of, "calories in, calories out," meaning you can eat what you want without going over your daily calories and macros for the day. So yes, you can have pizza, beer, and ice cream, but that's only if you have room for it. Remember you can always over do too much of something, moderation is key when jumping on this diet trend. 

With this diet, incorporating whole foods is a priority because that will help build the foundation to indulge on other foods like burgers. It's simply a balancing act. To ease your way into becoming flexible dieter, we've outlined a comprehensive 5-day meal plan. This sample meal plan is based of a 180-pound lifter who is looking to lean out -- totaling 2,300 calories a day, 225 grams of protein, 220 grams of carbs, and 55 grams of fat.   

Day 1  

Protein in the Raw: Sushi Made Easy

Meal 1

  • 2 scoops of Whey Protein
  • 2.5 servings of Cookie Crisp Cereal

Meal 2

  • Spicy tuna sushi rolls (8 pieces)
  • 4oz salmon
  • Broccoli

Meal 3

  • 2 slices whole-wheat bread
  • 3 oz turkey cold cuts
  • 1 slice fat-free cheese

Meal 4

  • 4 oz flank steak
  • 2 bags of Lays BBQ Chips
  • Spinach Salad

Meal 5

  • 2 scoops whey protein
  • 2 servings of Edy's Light Ice cream
  • 1 serving of blueberries
Totals: Calories: 2,242, 230g protein, 219g carbs, 49g fat, 25g fiber 

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