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Tetsure
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« on: January 21, 2012, 10:25:01 PM » |
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This week has been a very bad week in which everyday I ate at my TDEE or above when my goal is to gain muscle and lose fat. What are some of your suggestions to fill yourself up without surpassing your TDEE? How do you control yourself when you feel hungry, but have the goal to lose fat? Or should you actually eat whenever you feel a bit hungry?
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raul4pk
We push forward like a breath exhealed from the earth, with viguour in our hearts and one goal inside
Bulking Gnome
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« Reply #1 on: January 21, 2012, 10:53:38 PM » |
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you should eat 6 times a day so you won't feel hungry
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Skorpiozi
Cogito Ergo Sum
Regular Gnome
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Sacrifice. Perseverance. Victory!
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« Reply #2 on: January 21, 2012, 11:02:46 PM » |
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Eat often (5-7 times) but in small amounts. Consume a good amount of protein, fiber, carbs (healthy ones), and fat (Omega III). While you do not want to overeat, you still want to keep your metabolism from slowing down and storing food instead of using it to rebuild after an intense workout. Check out the Eating Tips by Arnel Ricafranca in the "Nutrition" section of my Health & Fitness Resources for some great tips on getting to your goal! Good luck  |
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« Last Edit: January 21, 2012, 11:04:49 PM by Skorpiozi »
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Your limit is you...
My journal: [S.C.]
My routine: [S3]
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abdumniator6000
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« Reply #3 on: January 21, 2012, 11:10:51 PM » |
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2 questions- what are your eating habits like now? - are you training? Understand of course your goal is impossible without proper training  |
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Tetsure
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« Reply #4 on: January 22, 2012, 03:54:14 AM » |
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Thanks for all the tips, guys, and thank you for the link, Skorpiozi.
Abdumibator6000, my eating habits now, except for this week, are that I usually eat at or at most 200 calories under my TDEE. I always get .7-1g of protein per pound and usually 25% of my calories are from fat. I also do weight training 3 days a week (wolf's 3 DAW split) and cardio for 30 minutes everyday.
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raul4pk
We push forward like a breath exhealed from the earth, with viguour in our hearts and one goal inside
Bulking Gnome
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« Reply #5 on: January 22, 2012, 05:04:21 AM » |
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Keep it up this way. It is a preety good routine.
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Joe T.
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« Reply #6 on: January 22, 2012, 06:50:16 AM » |
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keep carrots cucumber broccoli and other raw veggies at the ready. These will fill you up and add virtually no calories to your tdee. Also if you feel hungry in between meals you could also eat one thin slice of lean deli meat such as chicken, turkey, lean ham and roast beef that will cost you only about 15 calories if the slice is thin. You can also have fresh fruit in between your meals just do not over do it with the fruit because even though fruit is low calorie and very healthy it is still possible to eat too much. The key to crushing hunger without adding too many calories is fiber and protein.
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"Exercise is king. Nutrition is queen. Put them together and you've got a kingdom!"- Jack Lalane.
Cheating on your health is cheating yourself
Happiness comes with health.
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drewbie57
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« Reply #7 on: January 22, 2012, 07:03:29 AM » |
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you should eat 6 times a day so you won't feel hungry
Eat often (5-7 times) but in small amounts.
Eating more or less often is not a guaranteed way to help control calories. http://www.bodyrecomposition.com/research-review/meal-frequency-and-energy-balance-research-review.htmlSo here’s the take home:
If eating more frequently makes it easier to control/reduce calories, it will help you to lose weight/fat.
If eating more frequently makes it harder to control/reduce calories, or makes you eat more, you will gain weight.
If eating less frequently makes it harder for you to control/reduce calories (because you get hungry and binge), it will hurt your efforts to lose weight/fat.
If eating less frequently makes it easier for you to control/reduce calories (for any number of reasons), then that will help your efforts to lose weight/fat |
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abdumniator6000
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« Reply #8 on: January 22, 2012, 05:46:48 PM » |
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What Drewbie said Also it seems to me like as long as you keep that up (and progress with the lifts) you will notice some less fat and more muscle (assuming you weren't already super lean to begin with) |
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Polished
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« Reply #9 on: January 22, 2012, 07:49:23 PM » |
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The only way I've managed to avoid slipping back into obesity is to eat fewer meals in much larger quantities. Potatoes are magical. They are the only form of carbohydrate/starch that fills me up relatively well.
I get hungriest during the late afternoon and evening, despite how many calories I can sometimes consume at lunch time. For this reason, I eat sparingly during the day (if at all), then eat a monstrous meal at 6:00-7:00, then another small one before bed to stave off hunger pangs during the night.
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Goals: Squat 365 ATG (315 3x3 Current) Deadlift 455 425x3Bench 275 1RM 245x3Check out my progress diary if you'd like =)
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Actin69
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« Reply #10 on: February 04, 2012, 06:56:56 PM » |
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I keep a bag of organic raw carrots within arms reach 16 hrs/day so i could snack on these whenever i'm hungry- Works like a charm!
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penmyst
Jr. Gnome
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« Reply #11 on: February 07, 2012, 01:25:16 AM » |
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Fiber is a real help with fighting hunger.
In regards to eating many smaller meals per day, or fewer larger meals? You have to play with it a bit to see which works better for YOU. Everybody has a different schedule, body, needs, etc.
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poxpower
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« Reply #12 on: February 07, 2012, 12:09:59 PM » |
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=== DON'T EAT LOTS OF CARBS: bread, sugar, candy, pasta etc.
Stick to mass quantities of vegetables / lean meats / whatever.
LEARN THIS FOR YOURSELF. Go find out what foods have a high weight / volume and low calories.
You might last 2-3 days eating over your TDEE by sticking only to steamed vegetables and lean meats but it'll get old pretty fast and I guarantee your hunger will go away.
If all you ever do is eat at TDEE or less and eat calorie-dense foods, you will ALWAYS be hungry and ALWAYS be thinking about food. You will crack and binge.
This website = people asking the same 3 questions over and over haha.
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