Trying to cut calories to drop some weight/lean out, but now I'm hungry ALL the time.

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    Apr 04, 2008 8:42 PM GMT
    So, I eat pretty healthy. Sure I cheat once in a while, but I prefer to do it a little bit here/there instead of having a "cheat day" like some people do. I think it helps to curb my horrid sweet tooth.

    A quick breakdown of my daily intake is this:

    Total calories: 2663 (roughly)

    Grams of fat: 65.3
    Grams of carbs: 252.5
    Grams of Protein: 278.85


    I tried to paste in what I usually eat each day but it didn't look right.

    But whenever I try and cut back on my caloric intake to drop some pounds, I get CRAZY hungry!!

    Keep in mind my food intake is primarily whole food sources: cottage cheese, egg whites, oatmeal, apples, ground turkey, kidney beans, brown rice, organic salad mixes, chicken breasts, etc.

    I do weights 4-5x a week for about 45min to an hour. cardio 30min x 5 days or so.

    Any advice on how to change what I'm doing so I can still cut and not be hungry all the time?

    I still need to calculate out my resting caloric burn and all that, so any help doing that would be great as well.


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    Apr 04, 2008 8:58 PM GMT
    MuscleBudSea saidSo, I eat pretty healthy. Sure I cheat once in a while, but I prefer to do it a little bit here/there instead of having a "cheat day" like some people do. I think it helps to curb my horrid sweet tooth.

    A quick breakdown of my daily intake is this:

    Total calories: 2663 (roughly)

    Grams of fat: 65.3
    Grams of carbs: 252.5
    Grams of Protein: 278.85


    I tried to paste in what I usually eat each day but it didn't look right.

    But whenever I try and cut back on my caloric intake to drop some pounds, I get CRAZY hungry!!

    Keep in mind my food intake is primarily whole food sources: cottage cheese, egg whites, oatmeal, apples, ground turkey, kidney beans, brown rice, organic salad mixes, chicken breasts, etc.

    I do weights 4-5x a week for about 45min to an hour. cardio 30min x 5 days or so.

    Any advice on how to change what I'm doing so I can still cut and not be hungry all the time?

    I still need to calculate out my resting caloric burn and all that, so any help doing that would be great as well.




    Jeeze you are hungry on 2663! thats a lavish banquet not a cut. But then again your training is creating the deficit and not the diet.

    When training that much that frequent you are going to get hungry you need it to fuel the furnace. But that to me indicates the body requiring a greater degree of carbs for immediate energy, altho protein is seen to satiate I dont think that is the problem.

    Salad doesnt tend to be that filling, whereas green veggies: beans and broccoli have more bulk and even getting in more root veggies ie carrots and beetroot as well as mushrooms all these are relatively low calorie and keep the hunger at bay

    Same goes for carb choices: oatmeal great but personaly I tend to find rice not so filling compared to pasta and potato.

    I dont see much evidence of milk in their in between either.

    If you are trying to spread your calories say we base it on 2600 I tend to favour the following drip feed approach:

    Breakfast: 600
    Snack 200
    Lunch 700
    Snack 200
    Dinner 700
    Snack 200
    2600

    Its a nice even split and keeps me sane
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    Apr 04, 2008 8:59 PM GMT
    and my pet question what is your hydration levels?
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    Apr 04, 2008 9:09 PM GMT
    I drink a TON of water. When I get a chance (have to finish some things before I leave work today) I'll post how many calories I intake at each meal.

    I do also have quite a bit of muscle to feed, my legs alone probably eat 2000 of those calories, LOL.

    Will post again soon with more details.
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    Apr 04, 2008 9:15 PM GMT
    yeh its nice to see a bakanced physique like that and wow rump of the year award Mr ya cant beat a nice firm meaty arse icon_wink.gificon_lol.gif am damn sure you photoshopped on the blank underwear ha ha

    What was your intake before ya dropped to 2663? Did you cycle it down?

    Yeh ya dont wanna lose that mass you have spent a while building but on the other hand you have the choice calories down and more gym time less CV or calories up and then run it off, the latter running more risk of muscle mass loss.

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    Apr 05, 2008 12:31 AM GMT
    Ok,

    Breakfast is between 5-7am (pre cardio snack, then eggs, then oatmeal). 485 cal

    Snack around 9am (apple, cottage cheese w/fruit). 215 cal

    Lunch, around noon (ground turkey, kidney beans, brown rice and a salad). 542 cal

    Snack around 2pm (apple, cottage cheese w/fruit). 215 cal

    Pre-gym snack 4pm (1 scoop protein, 1c milk, slice of healthy bread with pb and j). 474 cal

    Post gym shake 5:30-6pm. 240cal

    Dinner 6-7pm (chicken breast, and a salad). 342 cal

    So I space them all out about 2hrs apart, but like I said, even with this I'm getting hungry.

    You asked about milk, I was drinking it in the morning, afternoon and evening, but that added up to A LOT of extra calories and nothing that was really filling, so I cut it out.

    And if I want to cut some of the fat off me, I have to drop even more calories???

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    Apr 05, 2008 6:37 AM GMT
    Let's take the psyche approach, then. Are you thinking about food too much?

    I get hungry, I try to eat to stay afloat, but I've gotten so busy with crap to catch up on that I forget to be hungry. I'll say, Damn it! I gotta eat!

    You got hobbies? What's work like?
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    Apr 07, 2008 3:27 AM GMT
    Nope, I'm usually preoccupied with work and other things, and then it's like "oh shit, I need to eat".

    But I'm serious, I'm SOOO fucking hungry through the day it's not even funny.

    I'm going to be incorporating some more veggies into my salads during the day, but still, I've already cut DOWN to 2600 from about 3000 or so maybe, maybe more, and I don't know what to do to not be so hungry.

    Grrrrr!
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    Apr 10, 2008 1:34 PM GMT
    I was thinking about your post yesterday and my own experience. I always say that I find "eat when hungry" really bad advice for me, because I'm always hungry. Like you, I lead a very physically active life, I love food, and the only time I really feel full is immediately after eating. Thirty minutes later, I feel the emptiness and feel hungry again. When I've "eaten when hungry" I've been overweight. So what works best for me is to do what you've done--lay out a food plan, stick to it faithfully, and ignore my hunger. For some of us (and I'd say for many overweight people), hunger is not a useful cue.

    Consequently, I've had to learn to identify other cues for eating, and I now "eat when I'm fatigued," i.e., when I can feel my energy fading or when I start to feel cold (sign of metabolism shutting down). That is a more useful and accurate sign of when I should eat something--but of course on a well-thought out food plan, I usually don't feel fatigued (though I do feel hungry). And obviously "eat when fatigued" isn't a license to eat at 10pm.

    The third practice I've developed is the habit of drinking hot/warm liquids. For some reason, the warmth tames the hunger for me, gives me a feeling of fullness and aids in hydration. I've a variety of sugar-free drinks and low-sodium soups/broths that I use daily when the hunger is especially noticeable for me. (I don't know if it really is all that worse, or I'm simply noticing it more because I'm less distracted by daily activities.)

    In any case, your food plan does sound like you are eating plenty and regularly, so my advice is not to use hunger as a cue. I've come to think of the hunger as the kind of ongoing soreness that any of us feels here and there around bodies is we are really living a physically active life--not comfortable, but it isn't going to kill me.
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    Apr 10, 2008 4:27 PM GMT
    Ok, little update.

    So, this is about the 2nd week into cutting back on the calories, and it's actually gotten better. I think my body was just in shock a bit by the smaller amounts of food I was eating, but now I'm tossing in some broccoli and peppers in my salads to make them more substantial, as well as other things and I think my body is adapting to the new food amounts.

    So I think the trick for me will be to decrease the amounts slowly, one bit at a time until I'm down to a comfortable caloric intake level that a) allows me to keep my muscle and b) allows me to at the same time, drop body fat.

    Appreciate all the feedback I've gotten here, you guys really are awesome!
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    Apr 10, 2008 5:02 PM GMT
    How much fiber and calcium are you getting? Most Americans, even those of us who work out and eat healthy, don't get enough. 30-40 grams of fiber is ideal; fiber will keep you full for longer periods of time. (And, of course, will, ahem, "cleanse" you out...in a good way.)

    Flaxseed meal is a great and easy way to get fiber in your diet. Not only does it have fiber but lots of omega-3 acids. Try mixing flaxseed with some berries and yogurt.

    Calcium is not just for bones; it can also help keep weight off. I forget off the top of my head what active men should be taking in, but non-fat (plain) yogurt, cottage cheese, and milk should be deitary staples.
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    Apr 10, 2008 7:38 PM GMT
    Indeed dont underestimate the power of the white stuff its a key part of the metabollic process. In fact in deficit if you dont supply enough it seeks it from other sources ie teeth, nails and bones.

    So you will look cut but like a Gummy bear.

    OK to make the deficit easier and to keep the loss going marginally up the calories this week add 2 bits of fruit. Next week do the reverse ie lose 4 food items.

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    Apr 10, 2008 9:36 PM GMT
    I take calcium/magnesium caps every day, though I guess I should look to see if I'm actually getting enough.

    I just calculated out my daily intake, I'll add a column to see how much fiber I'm getting as well. But I'm trying to include more fiber because as you said, I know it helps you to feel full, longer.

    I'll keep everyone posted!
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    Apr 10, 2008 9:51 PM GMT
    Taking calcium supplements isnt the same as getting calcium from a food source. For on...it doesn't address your core issue of being full. Substitute a snack for a smoothie made with non-fat milk, yogurt, some berries and flaxseed meal...trust me, you'll be full.

    Also, I didn't see the post about what you eat earlier. You definitely aren't getting enough fiber in your diet, especially when you are cutting calories so drastically.

    I would also recommend you mix up your protein type. Noticeably absent from your diet is any kind of fish. Your body does get used to the food it eats, and that can make you feel hungry. If you ate pizza every day, you'd either get sick of it and physically not be able to eat any more (that happens with chicken for me) or you have to eat 2 slices to feel full. You should add some salmon, tilapia, halibut or some other fish as a protein source at least 2-3 times a week (I actually eat some kind of fish every day now in lieu of chicken). Personally, I find myself feeling more satisfied when I eat fish than poultry.
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    Apr 14, 2008 3:35 PM GMT
    I do eat cottage cheese twice a day, about 2/3 a cup each time now. And I have milk in the afternoon before the gym, and occasionally some low fat mozzarella on my eggs in the morning.

    I'll look at adding flax meal to my cottage cheese, that would actually work out really well for me I think.

    I'm also adding some strawberries/blueberries to my morning meal, about 1/2c for now, and will adjust it accordingly.

    As for fish, aside from Tuna with mayo and mustard in it, I really don't like fish. So I think I need to throw in a tuna sandwhich one in a while, and that would help my body to mix things up a bit. It's just easy for me to get stuck in a food rut, because I find what works with my schedule, is easy to prep for the week, and tastes good and stick with it.

    But like my cardio (doing various 15 min intervals now for a total of 1/2 hr) I need to mix it up with my food as well.

    Something must be working though, the couple that I'm dating are noticing some good changes in my body =)
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    Apr 14, 2008 4:01 PM GMT
    I drink special k water throughout the day rather than plain water. It has about 5 g of protien and 5 gr of fiber. It usually helps keep my hunger under control. It seems with all the cottage cheese you are getting enough calcium and fat from dairy. Adding milk might be too much. also peanut butter is fatty. ?usually a no no for me unless its all natural without sugar. same with the jelly.

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    Apr 14, 2008 4:02 PM GMT
    Tuna with MAYO? I hope its non-fat mayo. Or mix tuna with some chili beans and some shredded cheese.

    You should be eating whole fish...you know, the stuff you get at the grocer's fish counter. Full salmon fillets, stuff lie that. Few people I know like tuna from a can, but steam a salmon fillet with some peppers and some seasonings, and it tastes great.

    Add flaxseed to both of your cottage cheese servings. If you add two scoops to each serving, you'll have 16 grams of fiber right there. Throw another 2 scoops in yourpost gym protein drink, and you have 24. It is tasteless, not crunchy, so dont be afraid to mix it in with various items.
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    Apr 14, 2008 4:16 PM GMT
    GREEN TEA!!!!!!!!!!!
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    Apr 14, 2008 7:04 PM GMT
    eggs, mayo what other fat bombs do you have in that diet!!!!

    All the while you are consuming excess fat, trust me the calories you are eating you are getting more than enough fat without added, you are detracting from your bodies ability to burn stored body fat which is your primary goal!

    Smacked wrists time for you now go and sit in the corner! icon_evil.gificon_lol.gif
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    Apr 14, 2008 7:52 PM GMT
    bfg1 saideggs, mayo what other fat bombs do you have in that diet!!!!

    All the while you are consuming excess fat, trust me the calories you are eating you are getting more than enough fat without added, you are detracting from your bodies ability to burn stored body fat which is your primary goal!

    Smacked wrists time for you now go and sit in the corner! icon_evil.gificon_lol.gif


    Hold up - egg WHITES are ok, right? The fat/cholesterol is in the yolk, isn't it?
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    Apr 14, 2008 7:55 PM GMT
    There's not enough fibre in your diet that's why you're hungry all the time.
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    Apr 14, 2008 7:55 PM GMT
    Gigaram said[cite]Hold up - egg WHITES are ok, right? The fat/cholesterol is in the yolk, isn't it?


    Yeh they are fine, probably unnecesary but fine
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    Apr 14, 2008 7:59 PM GMT
    redheadguy saidThere's not enough fibre in your diet that's why you're hungry all the time.


    is still way low on starchy carbs. American diets tend to shun them in favour of protein for the alleged satiating properties but then that neglects immediate energy source. Protein is denser than carbs so gramme for gramme your belly feels fuller than with protein so regardless of brain triggered responses your belly still feels fuller with carbs
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    Apr 14, 2008 9:13 PM GMT
    Whoa! Calm down people. Sheesh!!

    As it is, I don't have ANY mayo in my diet. If I were to eat tuna though, it would be with a little mayo and lots of mustard.

    As for fish, as stated above, I really DON'T LIKE FISH. Please don't suggest it again =)

    And I think I stated it already but my daily intake of calories/fat/carbs/protein in grams is broken down like this:

    Calories: 2600 (give or take)
    Fat: 65.3
    Carbs: 252.5
    Protein: 278.85

    Almost ALL of this is from whole, natural foods. I only do one protein shake a day, any more than that and I get bloated and gassy, no thanks (spares my boys from suffering as well).

    As for my eggs, I do 3/4c egg white with 1/4c of egg substitute, not whole eggs.

    Any other questions?

    Oh, and I got some flax meal today, put some in my cottage cheese, tastes kind of...nutty, but I like it.

    Will try some with my protein shake too. For now though I'm only using the serving size of 2tbsp per snack.
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    Apr 14, 2008 9:18 PM GMT
    hey stop ruining my fun icon_lol.gificon_wink.gif Im just greedy and wanna see ya as sharp as a knife when you have finished anyway

    besides which why are you not on 2400 now icon_rolleyes.gif off the naughty seat and bend over my lap now !


    how low is it in a take day?