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constantly hungry

JustinE22 Posts: 1,312 Joined: 2003/09/18	2004/09/10, 05:58 PM I have begun cutting my calories I am 5"11 187lbs. I have cut my calorie intake to about 2400c calories however it is a struggle to keep it in the 2400 calorie range but sometimes i get so hungry that i need to eat something before a sheduled meal therefore making it harder to keep in my 2400 calorie range. My question is do i just fight this hunger because i can if i have to or is my body saying it needs more?
kakaroto Posts: 893 Joined: 2002/05/09	2004/09/10, 06:03 PM YOU NEED MORE MAN. PERHAPS YOU CUT YOUR DIET TOO QUICKLY. WHAT YOU SHOUKD HAVE DONE IS TO DECREASE IT 250 CAL EVERY 3-4 DAYS EVEN A WEEK SO YOUR BODY CAN GET USE TO IT. IF YOU HUNGRY IT IS BECAUSE YOU ARE NOT GIVING THE RIGHT SAMOUNT OF CARBS PROTEIN AND FAT. WITH THIS I MEAN YOU CAN EAT AS MUCH PROTEIN AS YOU WANT BUT IF YOU DO NOT EWAST CARBS AND EVEN FAT YOU WILL NEVER GET FULL. GO AHEAD INCREASE JUST A BIT. EAT GOOD CARBS AND EFA (NUTS, AVOCATO, PB) kakaroto
JustinE22 Posts: 1,312 Joined: 2003/09/18	2004/09/10, 06:27 PM ok thanks kakaroto i am going to increase to 2600 calories. does your body resort to eating lean tissue when you cut your diet quickly like that? But i will still be loosing weight at 2600 calories?
bb1fit Posts: 11,105 Joined: 2001/06/30	2004/09/10, 06:31 PM Yes, it most certainly does. The biggest mistake many make is cutting calories too fast. This will result in a dramatic loss of lean tissue. -------------- If you don't stand for something, you will fall for anything.... bb1fit@freetrainers.com
JustinE22 Posts: 1,312 Joined: 2003/09/18	2004/09/10, 06:33 PM ok so then what is a good calorie range for me to be in?
bb1fit Posts: 11,105 Joined: 2001/06/30	2004/09/10, 06:47 PM You will have to find that. Noone can just throw a number out there. It is imparitive that you find your maintenance calories. Then you can adjust from there. You have to have a place to start. Your maintenance calories will be the amount of calories you can eat with your normal activity levels and stay the same. If I had to make a guess I would set your calories aroun 2600-2700 minimum. See how that does for you in a week to 2 weeks. Adjust your macro levels at the same calorie range if you have not done so. This in itself will result in a good change. Give it 2 weeks, and see where you are at. Then you have a place to start making intelligent calorie cuts from. Also and this is huge, the construction of your diet will depend on your hunger. Fiber and fats will become your good friends as you cut carbs. No diet should leave you starving, especially so in the beginning. Check your macros as noted. -------------- If you don't stand for something, you will fall for anything.... bb1fit@freetrainers.com
JustinE22 Posts: 1,312 Joined: 2003/09/18	2004/09/10, 06:59 PM so peanuts and almonds is a good source of healthy fats correct? where can i get my fiber without getting the carbs?
kakaroto Posts: 893 Joined: 2002/05/09	2004/09/10, 07:12 PM justin i put a thread about a CALCULATOR specially for that question: "ok so then what is a good calorie range for me to be in?" it is called BMI AND NUTRITIONAL CALCULATOR there is a link there. click it you will get where you want. follow steps and talk to me later
JustinE22 Posts: 1,312 Joined: 2003/09/18	2004/09/10, 07:16 PM thanks again kakaroto. Could i have done that much damge in a 1 week to my lean tissue? I am immediately as of right now raised my calorie intake to 2700 i will check out that calculator when i get home from work. thanks again
bb1fit Posts: 11,105 Joined: 2001/06/30	2004/09/10, 11:45 PM You can get fiber from carbs, such as oats any dry beans. These are wonderful, for example 1/2 cup black beans is 7 gr, protein, 20 gr. of carbs, and only 100 calories. Throw in one starchy carb early in the day like a sweet potato. Get the rest of your fiber from fibrous veggie sources. Eat 2 cups of veggies with most every meal. Get your fats from sources like fish oil, any cold water fish, flax oil, and walnuts(all high sources of Omega 3's which really benefit the athelete). When your body uses fats, it will draw on w-3's first, so this makes it even more imparitive to get Omega 3's. Set up your macros in a 50/30/20 macro amount for starters for instance, and as you proceed you may up it to 60/20/30. Notice how as carbs go down, fats go up. Fats will give no blood sugar rise, as well as fiber also, thus key in your diet. They both promote a feeling of satiety also, so you don't feel hungry as easily. Be careful of any "fad" diet. ============ Quoting from JustinE22: so peanuts and almonds is a good source of healthy fats correct? where can i get my fiber without getting the carbs? ============= -------------- If you don't stand for something, you will fall for anything.... bb1fit@freetrainers.com
JustinE22 Posts: 1,312 Joined: 2003/09/18	2004/09/11, 03:59 AM how about garbonzo beans i have a bunch of those. Will frozen veggies work? I have some whole wheat pasta with milled flax seed and 600mg of omega-3 oils per serving. DO yams contain starchy carbs? here has been my meal plan for the past week. Breakfast-1 cup oatmeal 1\2 cup cottage cheese PWO meal-52g. cooked chicken, 1 cup broccoli with olive oil adn 1\2 cup baked bean baked beans.(Post cardio meal is ground beef baked beans,broccolli and olive oil) Lunch-3 1\2 oz. steak 2 oz. whole wheat pasta snack-3 oz. Pork with 1 cup brown rice dinner-3 oz. Ground beef on a wheat tortilla(7g. carbs) Snack- 2\3 cup veggies(60 Cal.) with a little can of tuna and in between meals i'll have a slice of wheat bread or a cheese stick. How should i modify my diet to fit my desire of loosing fat and saving as much muscle as possible? When i'm hungry does that mean my body is telling me i need more calories, ven if i'm trying to loose?
kakaroto Posts: 893 Joined: 2002/05/09	2004/09/11, 10:16 AM i think you sre on the right track. it is the nuger the problem. if you cant handle that... increse it as i told you. for me, that´s a good diet. i couldnt do it. really i like rice and potatoes and platane i hardly eat veggies. and for your PWO MEAL why dont you buiy some protein powder so you get proteins faster for your muscles and see results in a shorter time. did you saw the calculator?
sandysford Posts: 1,139 Joined: 2002/11/18	2004/09/11, 12:05 PM Try these modifications. This should save lean tissue and help with your hunger problems. ============ Quoting from JustinE22: how about garbonzo beans i have a bunch of those. Will frozen veggies work? I have some whole wheat pasta with milled flax seed and 600mg of omega-3 oils per serving. DO yams contain starchy carbs? here has been my meal plan for the past week. Breakfast-1 cup oatmeal 5 eggwhites 1 sc. protein PWO protein drink simple carbs PPWO meal-52g. cooked chicken, 1 cup broccoli with 2 fish oil capsules adn 1\2 cup baked bean baked beans(check sugar in these if they are the canned type)black eye peas will work well.(Post cardio meal is ground beef baked beans,broccolli and fish oil) Lunch-3 1\2 oz. steak 2 oz. whole wheat pasta 1 cup veggies snack-6 oz. Tuna with 1/2 cup brown rice 1 cup veggies dinner-6 oz. chicken 2 cups veggies 1 tbsp. flax oil Before bed- 1/2 c. cottage cheese 2 tbsp. flax meal 1/2 sc. of blended protein containing casein protein In between meals if you must have some walnuts. Spread out 1 oz. only, they are calorie dense. You really should not need these though(a snack between meals) How should i modify my diet to fit my desire of loosing fat and saving as much muscle as possible? When i'm hungry does that mean my body is telling me i need more calories, ven if i'm trying to loose? ============= -------------- THE NATURAL WAY IS THE ONLY TRUE PATH TO SUCCESS, PRIDE, JOY, HAPPINESS, LONG TERM FULFILLMENT AND SELF-ESTEEM!
bb1fit Posts: 11,105 Joined: 2001/06/30	2004/09/11, 12:07 PM Sorry Justin, I was under my wifes name and didn't realize it, but the post is mine and valid. -------------- If you don't stand for something, you will fall for anything.... bb1fit@freetrainers.com
JustinE22 Posts: 1,312 Joined: 2003/09/18	2004/09/11, 01:43 PM ok good, I did forget to put in there that i do take a PWO shake of whey isolate protein and a malto dexrose combo measured to loosing weight. I have just a few more questions on my diet and i think that should do it. I was wondering what you mean by 1 sc. protein and if an egg white powder mix will do he trick in the morning as it might get costly eating that many egg whites every day and if so what should i mix it with? By a casein protein you mean milk correct? I checked and the baked bean are 5g. of surgar per serving that is not too bad right? And finally where can i find fish oil capsules..at any grocery store or a whole foods store? Thanks again for all your help, i don' know where i'd be without this site and the people on it.
JustinE22 Posts: 1,312 Joined: 2003/09/18	2004/09/11, 02:15 PM one more thing the BMI nutritional calculator said that i need to consume about 2900 calories a day to loose one pound a week does that seem too high? I might try 2800 and see where that gets me whether i maintain or loose weight. should i move back to a gaining cycle for a week or two to get my lean tissue back that i may have lost over past week or just chalk it up as a lose and move on with the goal to loose fat?
JustinE22 Posts: 1,312 Joined: 2003/09/18	2004/09/11, 03:19 PM I just got flax seed oil and fish oil both in capsule form by "Nature Made". How many capsules should i take of each
kakaroto Posts: 893 Joined: 2002/05/09	2004/09/11, 03:56 PM well, for the calculator, it gives you an idea. now you know what to do. 2800 seems fine yeah. try two week like this and they weight yourself to see progress, if not loosing then decrease it.
kakaroto Posts: 893 Joined: 2002/05/09	2004/09/11, 03:57 PM for your fat, it doesnt matter how much you take as long as you dont exceed you caloric intake. but take as many as you want. althou flax seed oil and fish oil not good tasting. i will mix them up with almonds, walnuts AS BB1FIT SAID, avocato,....,so you get your fat intake as clean as you want.
kakaroto Posts: 893 Joined: 2002/05/09	2004/09/11, 04:02 PM about your muscle fibers, dont go on a bullking cycle. althou you should eat more protein to recover them faster. start your cutting cycle. whey and egg both good. what you must count is the absorption range. as i told you WHEY = HELLA FAST EGG = SLOWER. so WHEY PWO and EGG MORNING. yeah that seems good. you can mix your shakes ( whey and egg ) with oats (a good complex carb source and EFA) in a blender or just take them separetly. althou oats every day kind of boring. i eat one platae sometimes, cereal, and bread + cottage cheese. llok for recipes in here or other sites and selet the right menue for your goals. good luck
kakaroto Posts: 893 Joined: 2002/05/09	2004/09/11, 04:02 PM NOT BAD FOR MY 17 YEARS OLD HA!?
JustinE22 Posts: 1,312 Joined: 2003/09/18	2004/09/11, 05:26 PM Not too shabby we'll see how it works out. I bought the capsule form of fish oil and flax seed so i really don't taste it.
kakaroto Posts: 893 Joined: 2002/05/09	2004/09/12, 10:32 AM it is not the taste... it is the gaz that comes out from you after taking them... be prepared
bb1fit Posts: 11,105 Joined: 2001/06/30	2004/09/12, 11:11 AM Yep, kakaroto is correct, flax and fish oil can give you gas problems. A digestive enzyme may be worth looking into if you have that problem. ============ Quoting from kakaroto: it is not the taste... it is the gaz that comes out from you after taking them... be prepared ============= -------------- If you don't stand for something, you will fall for anything.... bb1fit@freetrainers.com
kakaroto Posts: 893 Joined: 2002/05/09	2004/09/12, 02:01 PM yes.. OMG...when i take 10 pills before bed with my cottage cheese...dang!!!....we are talking about levitation..yes...
JustinE22 Posts: 1,312 Joined: 2003/09/18	2004/09/12, 05:53 PM hahaha, i'll be on the look out. Question about once i reach my maintenance level of calorie intake. How should i adjust and how many caloris should i drop each time i reach maintenance and where should the drop come from. I am now following the diet you gave me bb1 so from that samlpe meal plan where should i drop and add. I know you said as carbs drop fat intake will rise. I just don't know how to do that exactly
JustinE22 Posts: 1,312 Joined: 2003/09/18	2004/09/12, 08:31 PM what is the difference between flax oil and flax meal? I only have flax oil and where it says to take 2 tbs. of flax meal before bed i have been taking the flax oil. Is this ok? where can i find flax meal i got the oil from the vitamine shopp
kakaroto Posts: 893 Joined: 2002/05/09	2004/09/12, 09:02 PM i think what bb1 ment with flax meal is a normal meal high in flax seed oils. right? for you caloric intake. drop it if not equally in all meals, start from evening meals. not morning meals: you need carbs for the rest of the day. what you can also do is not change your quantities but quality. 1 cup rice not equal 1 cup of gren veggies. just in case you get hungry you can eat mroe veggies with oil instead of rice so you feel full. comprende what i want to say?
JustinE22 Posts: 1,312 Joined: 2003/09/18	2004/09/13, 03:17 AM i think so ice packs more calories cup for cup than veggies but veggies will also help make me feel full so i don't extremely hungry. correct? SO i would drop like 50 calories from each evening meal or maybe something like 25 but do i have the right idea?
JustinE22 Posts: 1,312 Joined: 2003/09/18	2004/09/13, 02:22 PM sorry meat rice not ice
kakaroto Posts: 893 Joined: 2002/05/09	2004/09/13, 05:36 PM but dont decrease every day go week by week right?
JustinE22 Posts: 1,312 Joined: 2003/09/18	2004/09/13, 10:02 PM yeah not decrease every day just whenever i stop loosing weight. But do i have the right idea?
kakaroto Posts: 893 Joined: 2002/05/09	2004/09/13, 11:08 PM yeah sure. you got it man. now get to work