Issue with cut.
- 12-28-2016, 05:59 PM
- 12-28-2016, 06:04 PM
12-28-2016, 06:10 PM
12-28-2016, 06:20 PM
What are you eating and when are you eating it?
What small distinction have you changed since the last time you cut? For instance - did you change something that you may not have even consciously thought about? Like WHEN you are eating?
Some general advice:
1. LOTS of black coffee. Decaf or reg.
3. Modify your macros - cut out as many carbs as you can, increase protein, if need be increase fats. Coconut oil is great.
4. I don't know your strategy - but if you aren't doing IF or something, don't go too long without eating. I did a PSMF and part of what allowed me to "get in the groove" was that I was so afraid of it when I started that I had 3-4 meals a day with many of those meals being just 150 calories worth of chicken and broccoli. Mentally - just knowing you had that "meal" and just have to go another 4-5 hours makes it more manageable. In other words - plan your meals to avoid long period of hunger - unless a complete fast is your strategy.
5. Maybe leptin is out of whack - how long you been dieting? Just starting? Months? Have you been low carbing in any way?
Knowing your meal plan, stats and routine would be helpful.
12-28-2016, 06:20 PM
12-28-2016, 06:26 PM
If your TDE is 3000, why are you trying for a 700 deficit? 3-500 is plenty - you want the minimum effective plan to keep things moving. If you pull all your calories out now, you have nowhere to go but lower if you hit an impass.
Adding cardio or extra light feeder sessions and lowering % of diet that is carbs are other tricks to speed things up. Certain drugs like true ephedrine, clenbuterol, and others can make a significant difference as well, but they are more of an ace card. Caffeine and Yohimbe are supps I'd look at first before those (although I am allergic to Y).
Also, drink lots of water, get plenty of sleep, and eat lots of veggies. Seriously, I promise they make a difference. Not just in satiety, they actually accelerate fat loss for me. Start with a cup a day and work up if you're not used to them.
12-28-2016, 06:43 PM
Already a lot of great advice here, but I'd like to add to the topic of appetite supression. Besides supplements like stims or hoodia or whatever, there are ways to fill the stomach, though it won't deter cravings so much as appetite. For cravings you need to not feel so restricted by your diet. For appetite, I enjoy the taste of carbonated water, but regardlesa any carbonated 0 kcal drink can help with feeling satiated. Also, you don't really need to limit non-starchy vegetables, so learn to cook and makes vegetables something you love to eat. A lil bit of flavor from meat can benefit a larger portion of vegetables, and get acquainted with spices and seasonings. For me, i love to sautee carrots, onions, garlic and broccoli. I season the carrots with cumin and the broccolli or any added meat with curry powder. I add beans because this is a main meal, not a way to curb appetite, and steam cruciferous veggies on top of the stuff in the pan. I shovel this in my gobber after I add hot sauce and sour cream. So yeah, I add non-diet parts like the sour cream, but just take this for what it's worth. Also always keep in mind sauteeing requires oil and that can add lots of kcals.
12-28-2016, 06:43 PM
But are you doing a lot of cardio? Because my advice if you are having hunger issues is to drop your calories MORE and drop out the cardio. It seems to me that exercise has some kind of impact on leptin/hunger and the more cardio I do, the more foraging I do. I'm better off with a bigger deficit - but this is NOT standard advice and there are more than one ways to skin a cat (see Hyde above).
As for the water, sleep and veggies - YES. Especially sleep. During periods of extremely low sleep I find hunger goes through the roof...in line with periods of added cardio - added stress = more hunger.
12-28-2016, 06:45 PM
12-28-2016, 06:57 PM
12-28-2016, 07:00 PM
12-28-2016, 07:02 PM
12-28-2016, 07:03 PM
12-28-2016, 08:45 PM
12-28-2016, 10:05 PM
Are you taking/have tried any appetite suppressants? there are a lot on the market, both OTC and pharma. Anecdotally I take Claritin-D during the (full duration of the) allergy season and found that about 3 days in it kills my appetite pretty completely.
12-28-2016, 10:12 PM
Issue with cut.
1.) track the macros
2.) have a "tasty" healthy menu. I have to have a meal prep company do all my weekday meals bc I'm lazy and I'm a **** cook
3.) have tasty healthy items in your house to curb cravings. I crave sugar so I have kashi cinnamon crunch cereal , yasso cookie dough ice cream , quest cereal bars , combat crunch bars are my go to sweets
4. Have a legit real cheat meal on the weekend! No halo top ****!
5.) don't bring bad **** home !
You can do it
I don't make sandwiches and I don't clean house BUT I do play PC games and lift weights. Instagram: unicorn_droppings_for_you
12-28-2016, 11:02 PM
Greek yogurt is a bomb replacement for sour cream, for anyone who hasn't tried it. Use it all the time.
Also, I agree on limiting cardio until it needs to be implemented (beyond basic heart health stuff). If you're doing an hour of cardio per day just to maintain on 1800 calories for example, you're screwed unless you either drop even lower or add MORE activity.
12-29-2016, 02:23 AM
Thanks for all the responses, MUCH appreciated! I figured it out. I replaced my usually cardio with swimming. Swimming has always made me hungry. Will go late at night, take protein and go to bed. See if that works.
If one were to combine the exhaust sound of Audi, the handling of BMW and the engines of Mercedes. You basically have a Porsche.
German Blood Pride.
12-29-2016, 02:39 AM
seriously, Invictus kills my cravings! it's also amazing on a cut...especially if you're increasing your training intensity and cutting carbs/cals.
Remember telling your body to do more with less is very stressful...if cortisol is high, you likely can't cut fat. And, if cortisol is high, you'll likely face intense cravings.
As hulk said previously, this is a great time to give it a try...50% off until the 2nd at iron-legion.com
Iron Legion Rep
12-29-2016, 07:03 PM
In on this!!!
Use rep code "FireTitan"
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