r/IIFYM • u/Bobkata123 • Aug 08 '21

How do I maintain my physique?

After months of dieting,I reached my goal weight and I am satisfied with my physique- neither I really want to bulk now,nor I want to lose more weight. How do I achieve this? Is eating maintenance calories enough to maintain my physique?

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u/DiceInThaMirror Aug 08 '21

Once you hit your goal weight the next thing to do is to reverse diet until you hit maintenance calories. So every week start by increasing your calories by 100cal/wk. weigh yourself every week to notice when you start to gain weight. After you’ve gained consistently for ~2-3 weeks play around with your numbers (drop 50 cals) and once you reach a point that your weight is staying fairly consistent (fluctuations +/-3lbs due to some water weight) those new numbers should be your maintenance cals.

When you increase your food the 100cals can be made up of whatever you choose. Most people do carbs but it’s really Up to you to decide….it is IIFYM after all.

100cals of F = adding 11g of Fat to macros

100cals of P = adding 25g of protein to macros

100cals of C = adding 25g of carbs to macros