IIFYM Postpartum Game Plan

I have always loved the idea of being completely in charge of my diet and fitness goals as well as putting in the time for trial and error till I find what works best for me, but have never really committed. So I figured what better time to do it than now — with this blog as accountability.

IIFYM as you may remember from a post I did last summer, is a method of monitoring the calories that you consume during the day a little more closely. In addition to hitting a specific calorie goal each day, you hit a specific breakdown of fats, carbohydrates and protein specific to your stats and goals.

At 4 weeks postpartum exactly I sit at 5’7″ and 142lbs. And I am so happy with how things are going! While the postpartum journey after having Paityn all feels like a blur to me now, photos remind me that it wasn’t till late April that I was down to 125; almost three months after giving birth. Though I was able to experience that postpartum journey completely through rose-colored glasses, excited that the weight miraculously dropped off week by week, I feel buoyed up this go round feeling confident knowing what my body is capable of.


I hope that by documenting my journey I will be able to encourage you as a reader, and to have accountability to stick to goals that I set at the beginning of the year. I plan to keep the first 4 weeks extremely simple — a boring as sin meal plan that helps me stick to my macros. The intent of this is threefold:

— to help simplify grocery shopping for us
— to simplify the idea of cooking dinner for our family in the evenings till I can do it in my sleep by the end of the month. Which would be huge for me! Cooking one dinner this next month would be huge for me ;)
— and, to help me get in the routine of knowing what a day’s worth of eating my macros looks like without a lot of guess-work.

This way the real variable will be what macros work best for me, which while breastfeeding can especially be an extra bit of trial and error.

So here’s how I figure out how to start. By using the IIFYM calculator I plug-in my info: age, weight, height and amount of exercise I typically do each week. When using this calculator you always use athlete’s formula + skip the body fat % box.

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Next I choose my goal. Because I’m breastfeeding I’m going to choose maintenance. My hope is that the amount of calories burned while breastfeeding will keep me on track with losing weight, while having enough to keep my milk supply up. I’m hypothesizing that choosing Fat Loss right from the get go won’t allow me enough calories as a breastfeeding mom. Screen Shot 2015-05-06 at 12.16.30 PM

Next I make sure the breakdown of macros looks good to me: fats at .4 grams per lb (usually suggested) and protein set to .9 grams per lb. I knocked that one down to .9 from 1.00 while getting started into IIFYM again — protein is always the hardest macro for me to hit, protein shakes and all.

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Once I hit calculate I’m given my macro goals to shoot for daily: 252g of Carbs, 121g of Protein and 54g of Fat with an additional goal to hit the micronutrient of fiber within the range of 27-34g daily.

Screen Shot 2015-05-06 at 12.17.08 PM

And that’s it! For a gameplay at least. Now I’ll sit down and calculate the macros of some of my favorite meals till I have a basic meal plan to eat daily. I’ll save that for my next post once I have it all worked out. I know this one is probably a bit boring but I hope that it’s helpful for some, and that it helps document the beginning. If you have any questions feel free to comment below!

and a picture of us lately just so this isn’t all text + numbers ;)

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xx

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