Counting Macros

“The Online Coach” Raymond Querido Talks IIFYM

Ramond Querido, a.k.a The Online Coach, is one of the heroes and spokesmen of the ever-expanding Flexible Dieting community.

I first came across him on his Instagram, while searching the hashtag #iifym (do it!), and have been a fan ever since. I now watch his youtube channel where he continues to preach solid dietary and training truth.

Whether you’re an athlete looking to up your game or simply an everyday person looking to get in shape, Raymond is worth listening to.

Why did you decide to transform your body?

I grew up playing basketball in leagues and played a little bit in high school. I started weight training to improve my speed and vertical for basketball.

What is the diet plan or strategy you follow? (What does a typical days eating look like)

I utilize IIFYM (if it fits your macros) which is also known as Flexible Dieting. There is no typical day for me because my choice of food source changes daily. I focus on hitting my micro, macro, and fiber goals for the day.

The more variety I have in my diet the more likely I will get more micronutrients into my body.

Ray's IIFYM Food

What does your current training program look like?

My current training split is a push, pull, legs.

Monday: Push Hypertrophy
Tuesday: Pull Hypertrophy
Wednesday: Legs Max Effort
Thursday: Off
Friday: Push Max Effort
Saturday: Pull Max Effort
Sunday: Legs Hypertrophy

What aspect of your journey has challenged you the most?

The most challenging aspect of my journey has been nutrition. I was taught and accustomed to the whole “clean and dirty” mentality toward dieting. Which is not a very balanced nor healthy way to live.

To me the lack of balance does not provide optimal sustainability mentally and physically.

The “clean” and “dirty” approach is what I like to call black and white – there is NO gray area – which means no happy medium, no balance. You are either on or off which means you avoid food sources that you enjoy just because you may be trying to lose fat and, ultimately, you deprive yourself.

I have found balance and sustainability utilizing flexible dieting (IIFYM).

As a coach, what are your thoughts on IIFYM or Flexible Dieting? What mistakes do you see people make with it?

Flexible dieting to me is the most optimal and accurate way to get to your goals whether its bulking or cutting. Being able to track and manipulate your macronutrient intake gives a lot more accuracy over just tracking calories.

Biggest mistakes I see people make when it comes to flexible dieting is lack of patience when it comes to getting results, lack of accuracy when measuring, and weighing out food and also not accounting for food before eating it.


What are your future plans with health and fitness?

For the future I plan on continuing the growth of my online coaching business as well as opening my own private gym here in my town.

What advice would you give to others wanting to do IIFYM?

My advice to someone aspiring to change their body is be very patient and willing to learn.

Results don’t come over and night with IIFYM and will take some time. Knowledge is your greatest tool, read and do your research on nutrition and training. The more knowledge you have the more likely you will succeed in changing your body.

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Bonus Questions:

Favorite Movie: Knockaround Guys

Favorite book: The Secret By Rhonda Byrne

Current Workout Playlist: DotEXE, LDUK, Instrumental Core

Favorite Quote: “Whatever the mind can conceive and believe, it can achieve.” – Napoleon Hill

Favorite muscle group to train: Legs

Favorite Poptart flavor: Confetti Cupcake

Have a question for Raymond about IIFYM? Comment Below.

Ted Kallmyer is an ISSA certified Specialist in Fitness Nutrition, is an expert macros coach, and the author of The Macro Solution. If you need personal help reaching your weight loss/fitness goals see his nutrition & macros coaching options. Follow Ted on Instagram
Last Updated: June 30, 2019


  1. nattybbuilder

    Guy’s obviously on drugs. Pictures discredit anything he might say. Too much quality mass too shredded.

    • Johan Andersson

      Not necessarily, he’s pretty short and he has been at it for over 10 years if i’ve understod it right.
      With his height, awesome genetics and the heart for it, it’s achievable without drugs.

  2. Bryan

    @gbeezy calculators are good. They allow you to adjust macros depending on what your target goals are. Also, you should really only change your macros if you fail to see adjustments to your body. Example, if you’re cutting and havent lost any weight for 2 or more weeks, adjust macros. If you’re bulking and havent gain any weight in 2 or more weeks, adjust macros.

    • Jonas

      What if i am losing weight on the scale been doing it for a month now and dont see much body change is that normal??

      • Ted

        Like Bryan said if you aren’t getting results, you have to tweak your macros. You should use visual aids such as pictures and as well as the scale to measure progress.

      • Erik Pena

        It’s normal. Use pictures, scale but very important know your body fat percentage. It could take a little over 8- 12 weeks to really see some noticeable changes, once you drop body fat and gain some muscle you’ll notice it more. If you’re dropping weight and that’s what you want, keep in that same plan for a bit longer. Are you constantly training weights and progressing in strength? Just give it some time. But def consider if you’re progressing in your training. Take some body fat measurements that’s more acurate than just a scale.

    • Brenda Pacas

      my problem is not knowing how to adjust my macros properly :/ and i would say that is my biggest set back. HOW DO I ADJUST?

  3. gbeezy

    What would be a good starting point for someone trying to grasp their macros? I see a lot of calculators, but I’m not sure if I’m confident in them. Also, how often should you be changing your macros? If at all.