biolayne I couldn't agree with you more. I used to be a "clean eater" I used to eat 5-6 small meals a day. Spend all day cooking and eating only what I ate. Every sunday I would binge and I would go very low carb on saturday. Very recently I started calculating my macros with My Fitness Pal and I have a Macro Reset in the morning. I just wanted to say it makes so much more sense to track macros. Even for someone who wants to have a social life. Also what I like about tracking your macros is it teaches you to measure your results and most importantly self control. Great video and great work. Thank You so much for taking the time to read this. Thomas
this guy is now my favorite science guy for bodybuilding and nutrition.. his swagger is amazing, no bullshit, and to top it off he actually knows what hes talking about
I love how blunt Layne is with people "if you don't have evidence this conversation is over" hahaha. This guys got a pHD in this stuff, listen to him people! Tha man!
That's really how you need to shut people down. I'm a bio major and the further I get into my degree the more frustrated I get with my friends and the general population. If someone has an opinion and not a fact, just tell them to formulate a hypothesis and test it or stfu lol
layne, you hit the nail on the head with this. I am a former "clean eater" who used to binge on sunday. Not until i started tracking my macros did i realize how damaging that approach was. I now track my macros 24/7 and this is a much more sustainable way to grow or get lean.
"Clean foods"? = washing my food before I cook/eat it 😂😄LOL. On a serious note, thank you for these videos! I only hope more and more people see them and get inspired to educate themselves and others, and cut out the b.s that is brewing everywhere. biolayne
Tracking macros and weighing portions is so simple and takes MAYBE 30 seconds, but so many people are unwilling to do it. Weighing and tracking takes any and all guess work out, making adjustments and improvements easier to quantify. Solid work as always, Layne!
Track the ingredients to create the entire casserole figure out a fat carb protein to total gram ratio. Weigh your portion of the casserole. You have yourself semi accurate numbers for a rough estimate
Even if you find the ingredients I'm pretty sure your mother doesn't measure with a scale so you would be way off with your estimations. Either suck it up and roughly guess the calories or cook your own food
Thank you thank you thank you! This has to be one of the best videos I've seen that explains the importance of macro counting. I can't count how many times people look at me stupid when I explain they can overeat "clean healthy" foods.
Patrick Rochon you started off by stating that "IIFYM is simple a non sense" and then subsequently approved of IIFYM by saying "That does not mean you can't have a treat once you covered your basic macro/micro nutrients needs." THAT IS EXACTLY WHAT IIFYM IS.
Not just fiber, but micronutrients! This is most important. Because for someone who eats more processed foods is not getting nutrients vs whole foods. That is the distinction, whole foods vs processed foods. Plus you feel like shit eating processed foods and your immune system goes down but there is a good side to eat junk food because mentally and emotionally it feels good to let go and indulge the senses, especially if in a social group. I prefer to eat whole foods though.
Awesome thanks for the information. My coach wanted me to stick to this very strict diet, and I just thought this isn't possible in the long term because well first off I know myself and I can't restrict myself for that long. I've look into IIFYM, but my plan is just to try to eat as healthy as I can throughout the day and tracking my macros but not restricting myself!
Yes, yes a thousand times yes to the content of this video. I convinced my wife and mother in law that flexible dieting was a good idea and 8 months later they think I'm a genius because they've never looked/felt better. I wish more people would listen
not clean: Brownie made with hydrogenated vegetable oil and factory farmed eggs. Clean would be homemade using coconut oil or grass fed butter and farm fresh eggs. Or even better would be a homegrown strawberry dipped in chocolate. To me, if it's got ingredients you can't read then it's not clean. It's as simple as that.
I think "clean" eating (as long as you know your numbers) provides a dynamic approach to your nutrition. It allows for flexibility throughout the day so you can really home in on what you need to intake and when it's most beneficial to do so.
Another great video Layne! I agree on many points with you. Although I think of myself as a clean eater. My definition for "clean eating" is: fresh foods that include: lean meats (yes even beef), healthy fats, fruits and veggies, no preservatives, low sugar, and high fiber carbs. Eat within your caloric limits... that wasn't hard at all. Granted you have to take a grain of salt with it... there are times that one is unable to "eat clean" and at those times one must eat in diligent moderation.
Thanx for sharing your blogs, you are truly amazing. As a figure competitor been thinking about lots of the subject you discussing in here and its refreshing to find someone who has the knowledge, personal experience, and common sense too. You brought me back to the roots,.. to the feeling when i started to train bout 8 years ago...with no stress and no going to extremes just listen to my own body and be sensible. Listening to your blog put me in the right state of mind
just want to say thank you so much for this video. after 2 years of limited strict clean eating, i went through a binge that lasted almost a month and half just as you described in this video. i had convinced myself that strictly grilled chicken, oatmeal, fruit, and steamed vegetables was the only way i could maintain my figure and feared anything unhealthy. once i caved and gave into a craving at a family holiday party, i completely flew off the handle and overate all the foods i had felt deprived from. i struggled for quite sometime to regain self control, gaining 15-20lbs, and am slowly getting comfortable with finding the key to moderation and enjoying life while still hitting my goals. thank you for this!
Clean foods=real food. At least for me:) I HATE counting calories or macros, it (imho) is boring and can lead many (ESP. Women) into obsessive behavior. Every BODY is different so it's important to find what works for you. Obviously I'm not a body builder, but for the general population eat real food, move your body daily, and that leads to a healthy lifestyle.
+biolayne REAL FOOD: vegetables, fruit, good quality protein sources, whole unrefined grains. FAKE FOOD: processed food and fake healthy" food that is marketed to make people believe they are making good choices. Real food generally doesn't have any labels, or need sexy marketing. But you already know this:)
Tracy Campoli how is it fake? Rhetorical question, I'm asking a food elitist. You are one of those fear mongers who hand wrings over 'chemicals.' Everything is a chemical. Check out the 'chemical' profile on an organic banana: gizmodo.com/all-natural-bananas-are-filled-with-chemicals-1504564161 how many physiology classes have you taken? Chemistry? Just curious
+biolayne oh I get it.... I thought it was an informative video and I'm not questioning your skills. Fyi: I've been a certified trainer and pilates instructor for nearly 20 years, am a certified holistic health coach and was a professional dancer. I'm not a fear monger...how you would interpret what I said as fear mongering is baffling....I guess you can't have healthy conversation(?) or engage in conversation....
I have been told in the past to only eat certain "clean" foods. Well, just like you said Layne, whenever I gave in and ate a cheat meal, a whole array of cheats would follow after. I would think "I have already ate bad, I might as well go all out". This is such a dangerous way to eat. Well, I started counting macro's recently, and have found myself way less stressed about the food I eat, and if I mess up i'm way less likely to binge. Thank you layne, you have no idea what a inspiration u are.
TOUCHE Layne!!! I LOVE the point about BINGEING!!!! You are incredibly knowledgeable, practical and realistic!!! You are an incredibly credible source to the masses... THANK YOU
somewhat, it isn't digested like a normal carb but it is fermented by the large intestine and then reabsorbed as short chain fatty acids so you still get a lot of the calories from it.
I agree that what makes a food 'clean' or not really depends on the context in which it is eaten. One has to consider what they ate before, what they will eat later and what their goals are. Also, I believe food needs are dynamic and one must be in tune with that need to ensure they are eating the right things for their body and mind.
if you are talking about being at or below the threshold yes, but if you eat enough total protein (which virtually every bodybuilder does) then there is little if any difference in the MPS response if enough total protein is consumed.
I think people that need all this sugary, saucy food must have been raised in households that fed them that as children. I like eating clean because my stomach feels nice and full afterwards. You can't feel good after eating a donut on an otherwise empty stomach, right?
i'd say 20-30% of people have some sensitivity to gluten but not enough where they'd need to cut it all the way out. and cutting it out is a sure way to ensure that you WILL have a terrible reaction when and if you do consume it
great video Mr Norton, thank you. the biggest and most important change that I made to my life style and to most of my clients was getting on IIFYM and teaching them to use it wisely. Binging rate for my clients went down by about 75%. This and abandoning the idea that eating more meals / day is better than less ( let's say 5-8 vs 2-4 with or without snacks and whatever ). I'm also a big fan of getting between 35 and 55g of fiber/ day.
I used to think the same, but I've changed my way of thinking. I count macro's because it's important to know 'what' you're eating and 'how much' of it is going into your body. We eat unnecessarily and even if you're so-called eating 'clean' its still not good enough. Trust me, I've thought that for the last 3 months and have now started tracking my macros. When you're cooking or prepping food, the additional weigh doesn't add more time to your normal food prep.
Hey L, I am one of those eat clean people. I've been eating clean since January 2016. I have ate 13 slices of pizza this year and in less than 24 hours it will be 2017. I used to be pretty fat. I was disgusting either. I don't necessarily do low fat or low carb. I do low sugar but cutting pop, candy, and junk food. Yes, I track my calories. I never look at my macros though. I don't plan to do any competitions. I just want to look good at age 40 and I'm 39 now. I also watch my sodium content and most of my meals are made in the kitchen. Thanks for the video. Your info is so much better than some others which I will not mention.
It may have a minor effect, however 20g is still a decent amount of fiber. And it's not like you could 'eat clean' anyway as this would really aggravate your GI problems.
very simple, you overfeed constantly your metabolic rate goes up and uncoupling increases to prevent gaining of excessive bodyfat (only works to a certain point) but if you are calorically restricting your metabolic rate drops so that when you have a massive binge your body is much more efficient at storing those calories as fat. Simple
I don't know if I misunderstood everything I read about IIFYM three years ago, but I never read anything like "eat whatever you like". Other people got it that way? What I got was that you calcutale the calories you need to gain/lose weight, then calculate the calories from the macros you need, do a little substraction, and the difference is the amount of "cheat food" calories you can consume on a day. So, it's a "eat whatever you like" approach, as long as you hit your macros first... I guess.
things I understood from this video: 1. Find/understand your macros ( optimal for your goal ) and track it (protein, carbs, fat & fiber) so you have an idea on foods you can eat and hovv much of it. 2. Its ok to eat the occasional 'comfort food' vvith the understanding that too much of it is not good for you and you should 'fit it in your daily nutritional need' so you dont go overboard and binge. 3. Gl of foods gets affected vvhen mix vvith other foods 2. Its ok to eat
Lots of good info. We could take the condensed information here and create an entire semester course breaking it down and getting into the details of it all. I like how you addressed the glycemic load, that is often overlooked.
they follow the essence of it which is tracking macros but they choose to fill these macros with 'clean' foods. i think there are a few that do allow for flexible dieting based on their macronutrient in take. i know dorian and mike mentzer did. but it isn't very common like it is with natural pros
growth hormone is not anabolic in the physiological range. and the insulin/glycemic response really isn't much different between foods when they are consumed with protein/fiber in a complete meal
My version of clean eating/food vs IIFYM is probably wrong but this is how I see it. Clean for me is when you eat food that got both macro and micro nutrients. If you eat chicken, fish, broccoli, rice, nuts, oil, oats etc and you take a multivit, you probably get your micro and macro's. But if you eat clean all day but your dinner is french fries and a burger, you will not get your vitamins, minerals with that meal and you will have to take it extra from supps. I prefer clean eating.
because if you constantly overfeed your metabolic rate goes up. If you are calorically restricted your metabolic rate decreases, then if you binge you are more efficient at storing those calories. quite simple really
I am a big fan, you are a one of the few people with the right credentials trying to spread helpful information. what people don't understand is that is easy to create the "perfect plan" when it comes to nutrition, meaning I'm sure Biolayne could have said eat everything clean, minimally cooked, none oxidative sources, foods with only active ingredients that protect cells, and essential phytonutriens. He is simply saying that you need balance, you don't need to eat like a cave man to be healthy. If you want to eat raw and unprocessed go ahead (for the sake of extreme examples).. I've done it for years and I felt great but is definitely not a easy sustainable system that everyone can duplicate. Biolayne just gave you solid facts, choose your lifestyle and stop expecting the guy to fix your personal issues (one single video won't be enough).
Just echoing what some of guys are saying.. I agreed with everything you said for the most part except for gaining a substantial amount of fat during a "binge." I don't agree with that in certain context. For example, when I'm "cutting" I eat 3-3.5k cals M-F (90% clean - whatever that means) and about 7.5k cals Sat-S (95% "dirty" - pizza, ice cream, you name it). Yes, I put on about 10-15 pounds but all of it is gone in 2-3 days and I'm noticeably leaner every week.
explain why. research has actually shown that exclusion diets (ie clean eating) actually provide a less diverse array of nutrients than an inclusive diet where you include many foods, ie IIFYM. What you 'believe' means jack, it's what the research says
Each to their own really. If that's what suits you then fine. At the end of the day its' going to come down to what your own personal goals are. The only person whose going to look after you is you so you'd be the best judge on how you wanna do things. Suggestions are always free in life :)
I agree with EVERY thing Layne said. I actually just updated my diet today and threw in some Chinese dumplings in one of my meals with my regular "whole food meals" plenty of veggies and such. Only thing I want to mention is when it comes to food from a actual farm vs the store. Esp animal proteins paired with fats, the TASTE is SO much better. To ME and for ME.
Thanks for this, definitely made me think. I fall on the Clean side and my big takeaway here was what you said around 7:35 in. If you hit bodycomp macros, you'll eat clean by default. "Clean" is a good framework for me. I also agree with not really restricting yourself so I try to follow a 80%/20% rule which allows a piece of pizza from time to time. I understand wanting to really min/max things if you're a bodybuilder doing competitions, which I am not.
i finally realised what went wrong about my idea of iifym. Just learned from you that fibre intake is important as well. Thanks biolayne for this video! Really made me less confused
Excellent vid, agree with this entirely. I used to be that guy that would look down on people that were eating "non bodybuilding style foods" - Now I track macros, it has shown me how you can still hit your daily goals with half a pizza, or some crisps or ice cream, and it's a much healtheir way to do it. Personally I follow IIFYM and have noticed that like Layne said, if you hit your macros consistently you are generally having a pretty good diet anyway.
Agree 100% w/ya. Tracking my macro's help me control what i'm eating while hitting my Macro intake and if I do get off the ban wagon to say it's more controlled.
Thank you for the reply I appreciate it! I am thinking about slowly cutting about 15lbs for my cruise, maintaining when I get back for a few weeks and then beginning another cutting phase. I love your videos, and your passion for good coaching! Thank you for the prompt response!
In this video, you said that "following a clean eating mentality can lead to an unhealthy psychological relationship with food." I couldn't agree more. Assigning "good" and "bad" virtues to food in the mix of an already emotional issue for many people is just pouring gas on the fire. Great video, as always I am looking forward to the next!
I completely agree with you. If you had the choice why would you put hydrogenated fats in your body over coconut oil for example. People on the IIFYM side always skip past the importance of micronutrients. The micronutrient profile of coconut oil or olive oil is far superior to the micronutrient profile of hydrogenated oils. It's perfectly logical that if you strive to get the majority of your food sources from foods in their natural states then you will be healthier long term.
Tracking your macros is a great way to go. Most of us are eating so-called clean foods 90% of the time anyway. But its great being able to eat 100g of icecream every now and then and know that I'm still rating close to optimal.
Good video Layne! I wouldn't say I eat "clean" but I eat healthy. I ate my oatmeal, had a protein shake, and had some other good junk throughout the day, but I also ate whole eggs, bacon, and buttermilk pancakes with syrup, and in order to hit my macros I ate raisinetes and reece's pieces with my last meal. Just do what ya gotta do to be healthy and get the nutrients you need. Context is key.
i found that maintaining a "clean" approach to my intake i am able to eat alot more whilst keeping calories quite low. eg, im on roughly 3100 cals/day 200 pro, 400 carb and 80 fats. most of my meals are chicken/kangaroo/lean beef, rice/potato and broccoli (cooking bulk amounts allows me to prepare meals 2 days in advance) and enables me to eat about 4-5 meals per day (not including the random bits of food) ensures i rarely feel incredibly hungry and allows me to eat nearly every 3 hours
Really helpful- as someone who is really just getting to grips with nutrition, competing etc it's hard to understand what u "should" or "shouldn't" do nutrition wise when there is so much contradicting info floating across the web- ur vid comes across very realistic & resonates clearly.Tracking - Healthy balance, great message - thanks again.I wonder - would u consider posting a vid about basic macro tracking-how to calculate macros etc - kind of like a beginners guide to just starting out.
@tony no I completely understand that. I wasn't arguing his logic. I was just merely suggesting a different definition on clean foods. But even "clean" foods contain carbs, calories, fats and they have to be taken into consideration and I agree with that. Anyways, I'm not arguing the point. Was just explaining what I know clean foods to be in its "definition" if you wanna call it that. But my opinion was garbage and asinine so what do I know.
I can vouch for this, I think extremely restrictive diets in terms of food choice can result in food obsession, and binge eating disorder. When I was 14 my older sister and mother went to some type of doctor ( i can't remember what he was), and he put them on this ketogenic diet. They saw that it was working and thought it was something miraculous because they had never seen weightloss like that before, and had no concept of thermodynamics. Ever since then, I became obsessed with "bad" food.
My definition of clean eating: A well balanced diet that meets your nutritional needs for the day. I have tried both of these diets and i completely agree with what you are saying When I was "Clean Eating" I always felt myself craving those "Dirty Foods" and when i did fall off my diet for a day i would fall hard and just binge the entire day. But with IIFYM i still hit all my nutrient needs while incorporating a few "Dirty Foods" which gives me less cravings and just makes the diet go smoother
Well said!! Thanks for this video. I think at one point of another we all of been pushed on the "clean eating" way of life, i'm rather new to the "bodybuilding life" and was also lead to this theory and am now trying to transition to figuring out my Macros and calculate how they will fit in to my diet so i can take my body and fitness to the next level. It is a very hard transition and having alittle trouble with it. I also just started your PHAT training yesterday.
Also there are the issues of IIFYM, fats, taking in mostly polys from sources such as vegetable oil, or your carbs from high fructose corn syrup in things such as soda aren't exactly the best way to 'fit your macros'.
Great vid, man. Some people think about body health so much, they forget about mental health. A good pizza or pack of Oreos every now and then are good for you. It makes you happy eating stuff you really like. If you always restrict yourself you'll become depressed. Eat whatever the hell you want as long as you fit it into your macros properly and make sure you get everything your body needs (vitamins, minerals, etc) and not too much of the really bad stuff (sat. fat, cholesterol, etc).
best line i've ever heard. "I've got a news flash for you people, Your not better than anybody else!!" thank you Layne for showing people the genuine truth of nutrition.
me and my buddy are nursing students and are big into bodybuilding and your videos are so interesting since i completely understand your scientific points of view.. your awesome man!
You forgot to mention MyFitnessPal. But great video, yourself along with Martin Berkhan who talks about body fat set points and Leptin levels at fat loss plateaus finally put helped me piece together the puzzle of why my weight loss stalled after I had already lost 52 lbs in 4 months. If only I knew beforehand.... Calculated my previous maintenance calories to be 3464, and now i've pushed myself down to around 1800 so slowly building it back up before I lose the last 25 lbs. Excellent work :)
like u said just having spoon fed "meal plans" in our society people wanna do no work to get the best results. pure laziness. I am no were near my physique goals but I am constantly researching and keeping an open mind. epic video man. I was I had ur credibility for people to believe what I am working toward
Hey lane, just wanted to say you snapped me out of the paleo bullshit. I tried paleo and was told to just eat clean and never saw my results. I saw some of your stuff online and it really helped me out, I have been tracking my macros for a few weeks now and am steadily losing weight and looking better.
probably would need to add a vitamin supplement. But if so please explain why it would be different than eating 'clean' though the difference in insoluble fiber may have an effect.
ive only been tracking my macros for about 3-4 months so im still working out the kinks with fibre and what not. just my 2 cents. thanks for the videos bro
certainly, and if someone has a gluten intolerance I would never recommend they eat a lot of grains. but if you tolerate them fine there is no reason that I can see in the literature that you need to cut them out
youtube doesn't let you post links. Either that or I"m doing something wrong. But there was a study that compared high GI sugary foods to eating low GI foods with total protein/carb/fat held steady and at the end of the study there were no differences between groups in body composition changes.
I went on bodybuilding com and followed chris gethins nutrition plan, done that for 5 months straight and lost a lot of weight but also developed a eating disorder and sometimes wish i never tried to loose weight because at least then i had a life. thanks lane for opening my eyes on flexible dieting.
Thanks for another science based, common sense discussion about good vs bad food. Last time I checked with my gut, all carbs get broken down into glucose. I appreciate your focus on health and a sustainable way of eating for the long term instead of just for 12 weeks.
depends on your goals..for athletes its usually 0.5 grams of fat per lb of bodyweight, 1 gram of protein per lb, and the rest of your calories gets filled with carbs
I'm a Medicine Student and Nutrition Student eighth semester and he is right so better stay quiet please and read more, instead of coming here and trying to impress everyone with your coments. He is giving a basic idea but its very right. Congrats Biolayne keep doing this videos.
I will say this much I've felt better eating "clean" foods verses junk. I completely agree with IIFYM, especially if you're following your micronutrient goals; but I do notice a substantial difference in performance based on certain foods at certain times.
Layne. I just wanna say your vids are helping tremendously! I also find it quite amusing to watch you argue with people on facebook, youtube, etc. Like that bettet picture on instagram! Priceless!!! Anyways, thanks for all the advice and help man. Keep em coming
Layne has a Phd in nutrition and knows his stuff. He is constantly spitting out accurate facts. You have to look at all this nutritional info together, as part of a ones total diet. I have been watching lanes videos and together they all fit with and compliment his ideals. I for one have gathered a wealth of information from Layne
I completely agree with you! This whole IIFYM craze seems to me to be an easy way out for people who aren't disciplined enough to eat whole foods found in/or very close to their natural state. And hormone response to meal timing and different macronutrients and also micronutrients almost certainly plays a role when it comes to muscle building/fat burning. It's common sense.
1. Sodium is a preservative and it's a necessary mineral, having none would cause problems with your bodies water balance 2. Saturated fat is necessary for many things in the body and its considered a "bad fat", so avoiding it completely isn't healthy either 3. Consuming too many high fiber carbs will more than likely lead to a diet with too high fiber which isn't a good thing as Layne described 3 problems of the top of my head which poke holes in the typical "clean eating" fad
