Hungry..Plz help + lower abs (Natural)

[SUPER_MANLET]

hi guys/gals .. well i don't want to post this in losing fat section

anyway i've been dieting this is my 13th week

but the problem is since the begining of this week i started to feel hungry

i don't crave certain food or anything just feel hungry

but i got to say i've added lil bit of fruit since last week (pine apples / green apples / white grapes) small amount not too much cuz i felt very weak last week

I didn't refeed or cheat since 20 days maybe and i don't want to do it cuz i want to get my lower abs and started to feel afraid of all the food my mind is sick i think

after 6pm i start to feel very weak



another thing is my lower abs that piece of fat on em driving me crazy

Diet in check
Cardio in check
sleep in check


so questions are:

-do you start feel hungry when you are getting closer to single digit bodyfat?
-is it cuz of add the fruit i'm feeling like that?
-my body is hot since i wake up (i mean like a burn underskin) is that normal?
-lower abs what do you do for training em?


p.s i train 6 days a week
cardio 2 times a day (1hour morning)
1 hour post workout

[Slovation]

diet is check? What are you eating? Not many people are going to be able to help without that information.

[SUPER_MANLET]

Ok

-Cardio (empty stomach @5:30 AM) 1 hour walking (the weather here high humidity and very hot around 53 yesterday)

-Breakfast (1 to 4 egg whites) + small whole wheat pita bread (around 7AM)

-at 12 PM chicken breast boiled + onions

-at 3 PM workout till 5 (1 hour cardio post lifting)

-post workout meal canned tuna in water


no protein shakes cuz waiting for the gym protein to arrive from German


fat burner 1 pill in the morning and 2 pre workout


thats all

[bwelch1985]

so you're saying that for an ENTIRE DAY you only consume: 1-4 egg whites, 1 slice of pita bread, 1 chicken breast, and 1 can of tuna???

dude...that's an incredibly tiny amount of calories.

if this is in fact your entire daily menu AND you're doing 2 full hours of cardio every day then you've completely crapped out your metabolism and will need to do some rehab before you can expect progress to continue.

[wrkoutfrq]

so you're saying that for an ENTIRE DAY you only consume: 1-4 egg whites, 1 slice of pita bread, 1 chicken breast, and 1 can of tuna???

dude...that's an incredibly tiny amount of calories.

if this is in fact your entire daily menu AND you're doing 2 full hours of cardio every day then you've completely crapped out your metabolism and will need to do some rehab before you can expect progress to continue.

this... unless you are eating a GIGANTIC chicken breast with skin on and an industrial size can of extra fatty tuna, your calories are super low...

[antsrt]

ya those cals are very low

[DavyGrolton]

As others have said you're eating almost nothing.

[itsgroll]

try writing down what you consume on a daily bases for 2-3 days (include the macros for each day) than get back to us and people should be able to help more...as of now it looks like over kill (to much cardio at once, not enough food, and not the right training) try subing your LISS cardio for 20' HIIT. and for god sake knock off the 1hr fasting cardio.

[snes85]

In addition to what everyone else said, you need to refeed. Proper refeeding actually helps with the fat burning, and will give you a boost of energy.

[SUPER_MANLET]

so you're saying that for an ENTIRE DAY you only consume: 1-4 egg whites, 1 slice of pita bread, 1 chicken breast, and 1 can of tuna???

dude...that's an incredibly tiny amount of calories.

if this is in fact your entire daily menu AND you're doing 2 full hours of cardio every day then you've completely crapped out your metabolism and will need to do some rehab before you can expect progress to continue.

i was planning on doing 26 weeks preparation but i don't think i want to pass 20 weeks of cutting otherwise i think it will end badly (srs)..


this... unless you are eating a GIGANTIC chicken breast with skin on and an industrial size can of extra fatty tuna, your calories are super low...

Skinless bro and tuna dried in water with some mustard sometimes i can't take it so i put 1 or 2 ts light mayo


ya those cals are very low

I know sir but i don't think there is another way i can lose bf%


As others have said you're eating almost nothing.

true thats why i'm feeling like that .. i don't know what to bump for calories and keep losing the BF%


try writing down what you consume on a daily bases for 2-3 days (include the macros for each day) than get back to us and people should be able to help more...as of now it looks like over kill (to much cardio at once, not enough food, and not the right training) try subing your LISS cardio for 20' HIIT. and for god sake knock off the 1hr fasting cardio.

Ok i'll report in 3 days bros :) iphone with me and will log everything .. i dono about dropping the LISS cuz i got used to it like how i got used to forgetting the food taste:s lol


In addition to what everyone else said, you need to refeed. Proper refeeding actually helps with the fat burning, and will give you a boost of energy.


i was doing refeeds first 2 months maybe 1 month was cheating day every friday
2nd month i started to load carbs on fridays
3rd month i'm not doing anything just focusing on the workout/sleep/diet




thank you all for the tips/guidance will come back after 3 days from now ..

[AustrianOakJr]

I know sir but i don't think there is another way i can lose bf%



true thats why i'm feeling like that .. i don't know what to bump for calories and keep losing the BF%

You may have to ditch the idea of losing body fat for a few months. If you have run your metabolism into the ground by eating as you have described (very poor diet) then the best idea is to start slowly increasing your calories and not worry about losing. Just keep bumping your calories week by week until you are at a normal, healthy level of intake and not gaining. I would sit at this maintenance level for at least a month or two......THEN go back to dieting very SLOWLY (500-750 cal deficit). You definitely dont want to keep grinding you metabolism into the ground eating 500 cals a day.





i was doing refeeds first 2 months maybe 1 month was cheating day every friday
2nd month i started to load carbs on fridays
3rd month i'm not doing anything just focusing on the workout/sleep/diet




..


Refeeds are MORE important the deeper you get into a diet. If anything, you can skip them in the very beginning......then at the end they need to become more frequent. Refeeding is not cheating.....its an important part of dieting effectively.