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The IIFYM Bible by Nick Cheadle
The Complete Guide To Flexible Nutrition, Diet and Supplementation:
The IIFYM Bible contains over 250+ pages & covers absolutely everything you’ll ever need to know about nutrition, creating a sustainable approach to food & how to manipulate your approach for consistent, plateau-free progress!
The Complete Guide To Flexible Nutrition, Diet and Supplementation:
#1 WHAT IS FLEXIBLE DIETING?
In the “IIFYM Bible”, I state that diet that doesn’t impose any restrictions on food sources or choices, and employs a monitoring system that looks at quantitative data – i.e. calories and macronutrients.
The degree and strictness of the monitoring can be altered and changed depending on the individual’s goals, preferences and lifestyle.
Basically, it encourages you to be able to eat anything you like, provided the amounts meet within the calories and macros that you’re allowed for you given goal.
#2 WHAT MAKES THIS DIFFERENT TO OTHER FLEXIBLE DIETING BOOKS?
The sheer depth of information.
It’s 143 pages bursting with not only macro calculations, plateau-smashing tips, and guides on managing your diet year-round, but it goes deep into the psychological aspects of dieting too.
Never quite got as lean as you wanted and always feel like you’re falling short?
No more. The Bible has your back.
#3 YOU MENTIONED MEAL PLANS. I THOUGHT YOU HATED THESE?
I detest coaches who give out cookie cutter meal plans.
And the idea of following a diet that doesn’t take macros into account makes me sicker than the smell of a protein shaker that’s been left in the sun for a month.
But I realise that some people struggle like hell to meet their macros.
So I knew I had to help with that, hence we’ve got sample plans for a number of different calorie intake to give you a hand getting started.
#4 I’VE TRIED FLEXIBLE DIETING BEFORE & IT DIDN’T REALLY WORK?
People get tied into this idea that flexible dieting is just a case of following some set macros for a week or two, and then when they don’t see progress, they get disheartened.
Let me assure you – FLEXIBLE DIETING WORKS FOR EVERYONE
In the past, perhaps you didn’t quite get the right calculation to start with.
That’s okay – the guide runs through 4 different ways to calculate your calories so your diet is guaranteed to work …
… whether you want to burn fat OR build muscle.
#5 I’VE ALREADY CALCULATED MY MACROS, WHY DO I NEED THIS?
If you’ve already worked out some macros for yourself, that’s great.
But have you also –
If not, The Bible can do this for you.
#6 IS THIS THE SAME WAY YOU WORK WITH CLIENTS?
The Bible contains the EXACT METHODS I use when working with my own personal 1:1 clients.
So if you’ve ever wanted bespoke coaching, but couldn’t quite stretch to it, this is the closest you’ve ever been able to get to working with me, without paying thousands of dollars.
#7 WHAT’S THIS ‘INNER CIRCLE’ YOU MENTIONED?
The Team NCF Inner Circle is a closed Facebook group for people who are serious about training and flexible dieting and want to connect with each other.
You can post them up in there and get an answer almost immediately from any number of highly-qualified, super cool trainers and members.
I do regular Q&As and live videos, and between us, we have a great, tight-knit community set up to help you reach your goals quicker.
You get immediate access by downloading The IIFYM Bible.
#8 ARE YOU REALLY SAYING WITH THIS ‘FLEXIBLE DIETING’ I CAN EAT ALL THE JUNK FOOD I WANT?
In theory, yes … provided everything you eat fits your calorie and macro intakes (which I guide you through in the book) then yeah – you can have a 100% junk food diet.
But I’m not saying you should.
You need balance.
And this is something else I stress in the bible. There are whole chapters dedicated to working out how much junk food you should fit in, as well as how to make the most out of every single meal, and keep your health and happiness high.
I also run through what foods you need to avoid. (Hint: There ARE some, even though some coaches say nothing is off the table.)
#9 IS THIS JUST FOR FAT LOSS? OR BULKING? OR ANYTHING?
The last one.
The fundamentals of your diet stay the same whether you’re looking to lose fat or build muscle. So if you want to –
The IIFYM Bible has you covered.
In fact, while most people reading this might be shooting for fat loss, one of the biggest mistakes I used to make when adding muscle was not having a structured plan.
And so I. Got. Fat.
With The Bible though, I keep you on track through your mass gain phase, and promise to keep you lean while building lean muscle.
#10 I’M NOT TOO GREAT WITH MATHS, THIS SOUNDS COMPLICATED.
Trust me, it’s not.
There are 5 different calorie calculations in there, and one of them is as simple as grabbing your calculator and multiplying your bodyweight by one number.
Plus, I listed loads of examples for the workings out. I tested this with hundreds of people, and not one ever said it was difficult to do the sums.
#11 DIETS DON’T WORK
Diets that make you stop eating specific foods don’t work.
Diets that ban whole food groups don’t work.
Diets that don’t let you eat meals out or drink alcohol and have donuts don’t work.
“The IIFYM Bible” is none of the above.
This is smart dieting.
This is sustainable dieting.
Because you’re allowed to eat whatever you want, you don’t binge, and never feel like you want to break.
You stay on track easily 24/7, and with my scientifically-sound plateau-busting methods, there’s no way you can fail.
Stubborn fat loss just became simple fat loss.
#12 NICK: WHY IS THIS SO CHEAP? OTHER EBOOKS SELL FOR UPWARDS OF $97!?
I didn’t want price to be a barrier for anyone who wanted to learn about flexible dieting.
For the message to get out there, I wanted this into the hands of as many people as possible:
^^^ Everyone deserves to know about flexible dieting.
And therefore, I detested the idea of making this a “high ticket” product.
It’s such good value because I genuinely want this to help tens of thousands of people.
And that’s why I kept the price low.
#13 SO I CAN HAVE PIZZA AND LOSE WEIGHT?
Absolutely! Provided that pizza is within your macronutrient allowance for your goals, and doesn’t take you over your allowance for the day, you can include pizza in your diet and still lose weight.
#14 CAN I EAT ANYTHING I WANT?
Sure! As above, you can include anything into your diet. As long as the food sources meet your macro criteria, you have the freedom to choose the foods you want to eat. That’s the beauty of flexible dieting.
#15 I’M GOING ON HOLIDAY, WILL IT WORK THERE?
Of course! You can enjoy the freedom of choosing exactly what you want to eat, whether at home, or away. This diet choice really is the best dietary approach when it comes to going on your holidays. If you don’t have any time constraints, then you could even afford to be a little lenient with your tracking, or even add a further 10-30% on to your calories per day, taking you up to an approximate maintenance level if you had been on a deficit. This diet break won’t hinder progress, and will give you even more flexibility to choose some of the yummiest menu options!
#16 CAN MY FAMILY JOIN IN ON THIS DIET?
As you have the freedom to choose any food sources you want, this can easily be implemented into family life. Gone are the days where you have to cook separate meals. Now you can all sit down and enjoy the same foods.
#17 DOES THAT MEAN “CLEAN EATING” IS WRONG?
Not at all. “Clean” is typically just a term used to explain nutritionally dense food sources, so those packed with nutrients that will be optimal for your body. In all honesty, although flexible dieting can include absolutely anything you like, I’d always recommend at least 80% of your intake to be from nutritionally dense food sources, as this will be the better for your body to work correctly. And if you wanted to stick to your usual food sources that are “clean”, this is absolutely fine, just ensure you still stick within your macro ranges.
In saying that, once you get into the swing of this new flexible lifestyle, terminology such as “clean” and “dirty/cheat” foods will hopefully be a thing of the past, and you will be able to enjoy all kinds of food for what it is… food!
#18 IS A CALORIE JUST A CALORIE?
Calories are important. It’s calories that will determine your progress. So if you’re looking to lose weight, you need less calories, and if you’re looking to gain size, you need more calories.
What’s vital to note is that it wouldn’t be ideal to have a carb only diet for instance. So all your food intake, based on calories, would be from carbs. That’s where macros tracking comes into play. It allows for your body to receive nutritional value from proteins, carbs, and fats, distributed in a way to completely compliment your body.
Protein is vital for building muscles, bones, cartilage, skin, blood, and is used to make enzymes and hormones so that your body functions correctly.
Carbohydrates provide you with the energy you need on a day to day basis.
Fats store energy, insulate us, and protect our organs. They also act as messengers, allowing protein to do their jobs properly. It’s important to note that some fats are essential, meaning we must consume them as our body can’t make them on its own.
All these macros are needed in large amounts, and so, by dividing up your calorie allowance into these 3 “categories”, your body will function at its very best level.
#19 “I’VE WORKED OUT MY MACROS, AND I DON’T LIKE THEM… WHAT DO I DO?”
You can have some degree of flexibility around your macro allowance, but you should probably hit them within 20-30% of each macro. Any more, or less, wouldn’t be optimal for your progressions, and could even hinder them.
If it’s that you’re not used to eating that much protein, which is the most common cause for concern, don’t stress over it. Just gradually up your intake each day or two. You’ll probably find that once you start hitting your protein target, after the struggle, you’ll be chuffed.
#20 “I’M STRUGGLING TO EAT THAT MUCH PROTEIN, WHAT DO I DO?”
As mentioned above, protein seems to be one of the most problematic macros to hit. I’m inundated with messages asking how people can increase their daily protein intake, so will save you the leg work and provide a list here of some awesome protein sources that will ensure you hit that macro, day in, day out!
There are also many food sources that contain high content of protein, alongside another macro. Peanut butter, for instance, contains protein as well as fat.
#21 I’VE HIT A PLATEAU, WHAT HAPPENS NOW?
Well done, it means you’ve been progressing really well on the amounts you have calculated. Now all you need to do is make another small change to keep going. You can do this by lowering your calories by just a little, or increase your training by adding in a cardio session.
#22 CAN YOU MAKE ME A MEAL PLAN?
The beauty of flexible dieting is that it does exactly what it says on the tin, so to speak!! It’s flexible. Because of this, there’s absolutely no need for a meal plan if you don’t want one. You learn how to incorporate any foods into your macros. I find many people really start to educate themselves on what is best for them, as opposed to doing what someone else has told them to do! If you’ve not yet bought the book though, there are several meal plans included as well as the opportunity to purchase additional sample plans for a very small fee.
#23 WHAT DO I DO IF I GO OVER OR UNDER MY MACROS?
There’s a few options here, but ultimately, don’t panic. This happens to everyone. If you’re on a tight schedule, you could make it up over the next couple of days. So go under a little if you went way over your allowance, or eat more if you were under. If you have some leniency around your time, I’d just say to move on. One day, here or there, won’t do any damage.
#24 SHOULD I START TAKING FAT BURNER SUPPLEMENTS?
No need! Whilst there are some supplements that can be very useful, on the whole, nutrition and training can account for 98% of the results. I’d suggest nailing the basics first before thinking about supplementing your diet, as you’ll find out in the book.
#25 WILL PROTEIN POWDER HELP ME BULK UP FASTER?
Despite many thinking that protein powder has some form of secret gains building ingredients in it, it doesn’t. It works exactly the same way as having protein from a food source. I may add here though, that it is beneficial for getting protein into your diet if you’re struggling, or if you have a large protein macro to hit and food is costly. Protein powders are relatively inexpensive sources of protein.
#26 ARE THERE ANY FOODS I SHOULD AVOID?
Whilst the beauty in this diet is the degree of flexibility it offers, I’d say to avoid any foods that kick off cravings. The last thing you’ll be wanting is to use up ALL your calories in one sitting, because you just couldn’t stop eating that “trigger” food. Also, it’s be better to keep highly processed foods that contain trans fats to a minimum, as it’s this fat that causes many health issues amongst both men and women.
#27 WHAT’S THE LOWEST I SHOULD TAKE MY CALORIES?
You always want to diet on the highest number of calories possible, but at some stage you’ll need to cut them further for fat loss. There’s no definite number, but a rough guide could be 1200 for women, and 1500 for men. This isn’t set in stone though. For instance, if you’re a lighter individual, and going for comp prep, you may have to just suck it up for a while and go lower.
#28 WHAT DO I DO IF I’M GOING OUT FOR A MEAL?
This is why I love flexible dieting. The fact that you can go out, be social, enjoy yourself, AND hit your macros for the day. There’s a few options on how to approach a meal out, again dependent on yourself and how strict you are being at that given time.
You could look at the website for the restaurant in advance, if you know where you’re going. Most places nowadays offer their nutritional information online. This way you’re able to plan your meal ahead of time, and track it into your day. This option also provides you with the knowledge of how many macros you have left, and so can account for the whole day.
Some people like to guess their macros at the time of the meal. This is an option for those who are unsure of where they’re heading, or those who aren’t being as stringent to their numbers. Simple meal choices are optimal here, as they’ll be easier to guestimate, as opposed to meals with added sauces, cheeses, and extras!
Or, just have it as a free meal and just stay relatively on track for the day. Life has no time limit, and if you’re goal isn’t time dependent, it’s absolutely fine to just go and enjoy yourself once in a while.
#29 CAN I STILL DRINK ALCOHOL AND LOSE FAT?
Yes, you can. But it should be noted that the alcohol must be included within your macros, and has no nutritional value whatsoever. I’d advise to keep alcohol to a minimum and use your calories for food.
#30 HOW OFTEN SHOULD I EAT?
There’s no meal timings with flexible dieting. It really is completely adaptable to your own lifestyle and training regime. Provided you’re hitting your macros for the day, you can eat any time you like. There’s no need to eat every 2-3 hours, likewise, fasting may not be optimal. However, if these approaches work for you, go for it. A general rule of thumb would be to eat every 4-6 hours to ensure you sustain energy for the day.
#31 WHEN DO I NEED TO STOP FLEXIBLE DIETING?
Never if you don’t want to! This approach allows you to eat the foods you like, and remain on targets to your goals. If you’re current goal is to lose weight, then flexible dieting works in a caloric deficit. If you’re aim is to make some serious gains, then flexible dieting works in a caloric surplus. If you’re entirely happy with the way you are, then you can maintain with a flexible approach to eating.
I love this about flexible dieting. It’s less of a “diet” and more a way of life.
“This is awesome, where do I buy my copy?”
Get your copy here now, and enjoy your new found food freedom today!
Totally agree, flexible dieting is awesome. How do you think I’d keep my big wheels and abs in check without it?!
– All words by Nick Cheadle, courtesy of https://www.nickcheadlefitness.com/
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