Sport I get so hungry!

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debjh

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I am on the plan of 40% carbs,40% protein and 20% fat. My BMR is 1522 calories. I want to lose around 10 pounds, but mostly reduce my BF, which is 29%. I tried eating below my bmr, but it was too few calories and I didn't get any results. Now I am at 1600 calories, but I still get very hungry between meals (6 meals a day). I especially get famished on the days I do weight training, or kickboxing. About every three days by the end of the day I am so hungry that I eat a big bowl of cereal just to feel satisfied.

Do I need to add more carbs or maybe increase my total calories? Any suggestions would be helpful.
 
I'd also be interested in seeing what you eat and when. I'm going to assume you need more protein in the meals (keeps you fuller longer when combined with a carb), but that's just an assumption at this point.
 
Deb is this your first time dealing with caloric dieting? Your BMR seems pretty low. I hope you are not mixing this up with your RMR. Let us know what level you are at with dieting (beginner....advance)?

Also, for diets of extreme nature it's best to keep the cardio at an absolute minimum and attempt to preserve your type 2 muscle fiber. The fat will be lost quickly from the diet. Adding too much cardio is asking for trouble.
 
When I'm cutting and am hungry and I dont want to consume too many extra calories I just grab a home made granola bar and a pint of milk. Its not ideal, but its better than having a big sandwich.
 
first of all BMR is your basal caloric needs...doesn't include ANY activity done during the day.

40% carbs is high on a cutting diet, and 20% fat is too low any time. 30-35% fat is where you'll wanna be on a cut, sinc you need to limit carbs.

under eating by too much, and having too many carbs is probably why you're hungry. carbs tend to make some individuals hungry after the insulin spike wears off. they make me hungry, so on my cutting cycles, I only have carbs at 3 of my 6 meals. all other meals are fats and protein, with veggies, since they contain mostly fiber, not energy carbs, so the insulin spike is much much lower.

plus, fat fills you up and keeps you full for a longer duration.
 
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In answer to several questions: I weight train 2-3 times a week. I sometimes get on the bike or elliptical for 15 min afterward. I take 1 hour of kickboxing on one of my cardio days. Sometimes I get on the bike for 15-20 min after kickboxing. I use the elliptical or bike for cardio, usually. I am working up to 15 min of HIIT.

My diet is usually:

oatmeal
1 egg and 2 whites or
3whites

1/2 C yogurt w/1 scoop protein powder
pecans (10) just a few for fats

3-4 oz. chicken or other meat
salad w/ small amount of dressing
avacado or broccoli or carrots
small apple

1 1/2 scoop protein powder
1/2 c milk or 1 c fruit

3-4 oz meat
salad w/ some dressing
add'l veggie
maybe small fruit

1/2 c yogurt
1/4 c cottage cheese
10 pecans
maybe small fruit- I only have 2 a day usually

On the days that I weght train or do a lot of cardio, I have brown rice or potatoes with the meal before exercising.

I have several food allergies which restricts my menu some. My blood pressure has gone up recently so I am trying to watch my salt intake (cottage cheese has a lot of salt).
Maybe this info will help you experts advise me on what to do.
 
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one tip: dry curd cottage cheese doesn't have added salt (usually), if you can't find any low salt varieties.

breakfast is a little low on protein, but otherwise I can see you're working pretty well on the diet. drinking plenty of water?

feel free to add veggies to any meal, except post workout. I like to put diced red bell pepper and onions in my morning eggs (i always have em scrambled)
 
debjh said:
I am on the plan of 40% carbs,40% protein and 20% fat. My BMR is 1522 calories. I want to lose around 10 pounds, but mostly reduce my BF, which is 29%. I tried eating below my bmr, but it was too few calories and I didn't get any results. Now I am at 1600 calories, but I still get very hungry between meals (6 meals a day). I especially get famished on the days I do weight training, or kickboxing. About every three days by the end of the day I am so hungry that I eat a big bowl of cereal just to feel satisfied.

Do I need to add more carbs or maybe increase my total calories? Any suggestions would be helpful.
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I read your diet post as well and will try to summarize and ask you some questions...

How much do you weigh? This is obviously important but I see no mention of it.

Your training schedule looks OK but what are the specifics? What is your lifting setup? Sets/reps, exercises, etc?

After finding this out, I can be of more help.

Please understand that the macronutrient percentages do not matter. There are no magic percentages. You need a diet that is fit to your needs. When fat loss is the goal three things need to be met:

1) Adaquate protein (1-1.5g/lb)
2) EFAs
3) A caloric deficit

Getting hungry is often times a part of dieting. It's not fun but you have to deal with it somehow- chew gum, drink water, do some pushups:p .

Also, 100% adherence to your 'plan' is not necessary to make progress.
 
Smart one--

I am5'2'', 115 lbs., 54 year old female.
I have several issues I have to deal with in my training: previous bursitis in one shoulder, lower back pain, and weak knees. I worked with a trainer to improve weak knees. My lower back I just have to be careful with. My shoulders are much stronger now, mainly from using the cable cross. I alternate twists and chops whenever I do my weight training and I think it has helped a lot.

As for reps: I am at 3 sets of 10 for upper body, 3 sets of 12 for lower body. I just have to be careful not to re-injure myself, so form is most important . I am ready to incr. weights on several of my exercises. I have read "rules of lifting" so I really try to do as many compound exercises as possible.
 
debjh said:
Smart one--

I am5'2'', 115 lbs., 54 year old female.
I have several issues I have to deal with in my training: previous bursitis in one shoulder, lower back pain, and weak knees. I worked with a trainer to improve weak knees. My lower back I just have to be careful with. My shoulders are much stronger now, mainly from using the cable cross. I alternate twists and chops whenever I do my weight training and I think it has helped a lot.

As for reps: I am at 3 sets of 10 for upper body, 3 sets of 12 for lower body. I just have to be careful not to re-injure myself, so form is most important . I am ready to incr. weights on several of my exercises. I have read "rules of lifting" so I really try to do as many compound exercises as possible.
Click to expand...

Good to hear that you are addressing your injuries.

I would also recommened you do some RC work/prehab for your shoulders.

3 sets of 10 and 3 sets of 12 is a bit cookie cutter and the higher rep work is likely contributing to some of your hunger while dieting. You may want to consider using submax 5 rep sets. As your form and handle of the weight improve slowly add weight. In the long run, this will help ingrain proper CNS patterns and get you acclimated to heavier weights.

I hate to say it, but your caloric levels for your weight were too high. 10-12 cals X BW is a good starting point. I would start at 1380. You are going to want to eat as much as possible while still losing.
 
Thanks for the info. I pretty much guessed I would have to reduce my daily calories. I will start today and cut them back 100 per day until I reach my daily goal.
Tomorrow I do weight training and I will increase weights and reduce the reps and see how that works. A person can read a lot of books and research weight loss, but in the end, it just a matter of finding out what works for that person. The books and research are just a starting point. I hope to finally come up with a workable plan.
 
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