Lowering body fat and controlling the late night craving.

  • FitguyKool

    Posts: 30

    May 28, 2009 4:22 AM GMT

    First, a quick hi! I really like this site and love the forums. New member here and first time post. Please be gentleicon_smile.gif

    I lift weights 3 days a week and do 60 minutes of cardio each week. My cardio routine is usually a 60 minute kickboxing class or 30min jog/sprint drill. My meal intake consist of 4-5 small meals daily with a limit on carbs after 7pm. I drink low-fat Muscle Milk shakes twice a day, which count as 2 of my daily meals. I'm pretty toned, but my body fat is not as low as I would like. I might have unrealistic body expectations, but I want my stomach as flat as possible. I'm having difficultly losing the small amount of fat around my waistline. I know that this is the area men store fat and it is quite difficult to lose. Anyway, any suggestions? Should I

    A. Add another day of cardio to my workout
    B. Watch my diet my closely
    C. All the above



    Question 2.

    How do you handle late night cravings? I go to bed full, but seem to wake up starving in the am. Which turns into me having a sandwich at 3 in morning and going back to bed. Anyone else experience this?

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    May 28, 2009 10:31 AM GMT
    For late night cravings I eat a fruit and drink a glass of OJ.
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    May 28, 2009 11:28 AM GMT
    Question 2: my experience is that if I am getting late-night cravings it means that either - I'm not eating enough during the day - or, I am stressing about something.

    If you are active and on a low-fat diet you should be able to eat a lot of food.

    If nothing else, you might think about evaluating the amount of complex carbs (beans, etc.) you are eating later in the afternoon or with the evening meal. Those complex carbs could tide you over until morning.

    If you are a stress eater (which from the tone of your post, it sounds like you are not), you just have to think your way through it.
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    May 28, 2009 3:37 PM GMT
    I suspect you are not eating enough. And the no carbs after [insert arbitrary time] rule is rubbish. My main meal is at lunch time, but I have no problem with eating a sandwich at 11pm if I´m hungry. Basically don´t get hungry ever.

    icon_wink.gif

    Good diet, hey?
  • UncleverName

    Posts: 741

    May 28, 2009 4:21 PM GMT
    Lostboy saidI suspect you are not eating enough. And the no carbs after [insert arbitrary time] rule is rubbish. My main meal is at lunch time, but I have no problem with eating a sandwich at 11pm if I´m hungry. Basically don´t get hungry ever.

    icon_wink.gif

    Good diet, hey?


    Lostboy is where it's at.

    You're probably like me, and have 'skinny fat'. You don't eat enough, so your body has gone into starvation mode and is holding onto the little bit of fat it has left. I now make sure that I eat before I go to bed, because if I don't, I have trouble sleeping from being hungry. And if I'm trying to be smart, I try to have protein and healthy fats (like nut butter), because fat takes longer to digest and will therefore keep me fuller longer (which is perfect for sleep).

    I would try eating more throughout the day and see if that makes a difference.

    Are you doing 60 minutes of cardio total in a week? I would suggest doing sprints/drills 3 times a week. According to my trainer, and lots of people on here (including Lostboy) that should help you get more shredded.

    If none of that works, you can always try a Refeed/GSD diet. I haven't tried it, but it apparently works. You can google that, I think.
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    May 28, 2009 4:33 PM GMT
    Lostboy saidI suspect you are not eating enough. And the no carbs after [insert arbitrary time] rule is rubbish. My main meal is at lunch time, but I have no problem with eating a sandwich at 11pm if I´m hungry. Basically don´t get hungry ever.

    icon_wink.gif

    Good diet, hey?


    Dumbest answer EVERicon_rolleyes.gif Jump off a Cliff if ur dat unhappy, don't bring everyone else down with u...

    Late nite cravings are mind over matter bro, try healthy snacks, fruits or vegetables, juice, water and manage ur coloric intake better throughout the day. Eat smarter foods, instead wut ur craving.icon_wink.gif
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    May 28, 2009 4:53 PM GMT
    oh dear. Here we go again. This is totally incoherent:

    "jump off a Cliff if ur dat unhappy, don't bring everyone else down with u.."


    OP.. You are dieting like a girl. When you said that muscle milk was 2 of your 4/5 meals a day it set alarm bells ringing. Late night cravings are your body telling you it´s not getting enough food, as is your mid section (I looked at your pics). Will power will help you starve better. It would not hurt to add a day of cardio (intervals) to your training, as long as that does not make you too tired. Keep it under 30 minutes.

    Masc31 has this argument again and again with several of us. He will also insist that you do an hour of cardio a day. In the end look at his pics, look at mine and chose who you want to look like (though I notice there are none of his mid section). I´ll also let you see my private pics which have some before and after shots of what my diet is doing to me.







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    May 28, 2009 4:57 PM GMT
    masculine31 said
    Dumbest answer EVERicon_rolleyes.gif Jump off a Cliff if ur dat unhappy, don't bring everyone else down with u...

    Did you read Lostboy's post? How is he bringing anyone down? He is actually refuting claims about "No carbs after 8" rule that personal trainers perpetuate to their clients. The research that supports this rule is based on a "carbs stored = fat" logic. I smell fail.

    As for the OP, do not go to sleep full. You are waking up STARVING because your body has spent all night digesting food and not resting. Thus, if you sleep for 8 hrs., and part of it is spent digesting a large meal that you consumed before bed, your body is going to treat it as if you just went 8 hrs between meals, which during the day, results in you feeling extreme hunger.

    Try to go throughout the day eating smaller meals that do not leave you feeling grossly "full". You satiate your body in such a manner that you don't feel hunger nor fullness. The extremes are bad, try to avoid them.
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    May 28, 2009 4:58 PM GMT
    Lostboy said He will also insist that you do an hour of cardio a day.

    O dear.
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    May 28, 2009 5:02 PM GMT
    I know the feeling!
    But I always make sure I have a protein shake just before I go to bed. If I am feeling slightly hungry, I eat a couple of slices of wholegrain crisp bread or something similar, which takes longer to digest so you don't wake up hungry in the middle of the night. It's really easy to control your pre-bed calorie intake that way.
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    May 28, 2009 5:05 PM GMT
    Pinny saidTry to go throughout the day eating smaller meals that do not leave you feeling grossly "full". You satiate your body in such a manner that you don't feel hunger nor fullness. The extremes are bad, try to avoid them.


    Yup, you verbalized something that i hinted at. I normally have

    7.30-8.00 a largish breakfast
    11.00 a snack (which is probably as big as one of your meals),
    13.30-14.00 a normal lunch (big bowl of pasta with chicken, steak and rice, a beef stew)
    17.00 gym
    19.00 a meal (similar to lunch, but smaller)
    21.00 a snack (a small sandwich and perhaps fruit)

    If i eat beyond that it would be peanuts, or fruit. I only have alchohol at the weekend, and eat very little white bread or white rice (but they are not "forbidden"). I wouldn´t eat a LOT last thing at night as your body wants to rest.
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    May 28, 2009 5:27 PM GMT
    Lostboy saidYup, you verbalized something that i hinted at.

    These threads have come up endlessly and you and Chucky should get the most cred for preaching the Good News of small meals.