Hungry and losing weight while bulking

[irinakarlova]

Hey, guys!

I've recently started bulking and noticed a weird thing - I'm feeling really hungry most of the time now and what is most weird - I am losing weight as well (dropped down for about 1 kilogram within 1 week). I've also changed my workout routine - switched to free weights and reduced cardio to a minimum, however I still feel hungry and losing weight more than when I was cutting.

Would highly appreciate any opinions or advices.

[Mrpb]

If you're losing weight over one week you're probably not bulking. It's that simple.

Increase calories if you want to gain weight.

[Cryraxz]

Posting your current diet and saying how many calories you are eating a day would be helpful.

If you are only eating 1500 calories, you aint bulking.

[CharonRower]

Could be a few things:
1. You're not actually bulking (however, feeling hungry doesnt necesarrily reflect this, Im hungry at 3300 kcals right now, and Im putting on weight)
2. Reducing cardio and upping kcals has made your cortisol levels go down, releasing a lot of water weight, making it appear like youre losing weight.

First one is probably more likely.

[ste247]

increase your calories, rework your macros so they fit your requirements to bulk based on your current body weight

[irinakarlova]

Posting your current diet and saying how many calories you are eating a day would be helpful.

If you are only eating 1500 calories, you aint bulking.

According to IIFYM calculator, I need 1760 calories per day, 264 gr of carbs, 110 gr of protein and 29 gr of fat per day for bulking, which I'm hitting every day. I used to cut for quite a while before (having about 1400 calories per day) but never felt hungry like I do now.

[Mrpb]

According to IIFYM calculator, I need 1760 calories per day, 264 gr of carbs, 110 gr of protein and 29 gr of fat per day for bulking, which I'm hitting every day. I used to cut for quite a while before (having about 1400 calories per day) but never felt hungry like I do now.

A calculator is only a rough estimate. Real world weigh ins tell the real story.

So you're losing weight on 1760 calories. Time to increase them.

[rhadam]

Hey, guys!

I've recently started bulking and noticed a weird thing - I'm feeling really hungry most of the time now and what is most weird - I am losing weight as well (dropped down for about 1 kilogram within 1 week). I've also changed my workout routine - switched to free weights and reduced cardio to a minimum, however I still feel hungry and losing weight more than when I was cutting.

Would highly appreciate any opinions or advices.

You're not bulking. That's what we call cutting.

[WonderPug]

According to IIFYM calculator, I need 1760 calories per day, 264 gr of carbs, 110 gr of protein and 29 gr of fat per day for bulking, which I'm hitting every day. I used to cut for quite a while before (having about 1400 calories per day) but never felt hungry like I do now.

It sounds like you're actually cutting on an acutely unhealthy diet.

To start learning the basics about nutrition, please read the relevant stickies at the top of the nutrition forum as well as this:

COMPOSING A RATIONAL DIET

Advice on diet and nutrition is often based on myths and, even more so, on the marketing message of supplement companies and self-proclaimed diet gurus with agendas contrary to your interests. Please don't allow yourself, your health, your fitness goals or your wallet to be compromised by the prevalent misinformation. Learn the basics of nutrition and start engaging in healthy, rational dietary habits that can last a lifetime.

The first step is to discard biased advice on nutrition and diet, and, in its place, embrace simple logic:

Compose a diet that ensures micronutrient and macronutrient sufficiency, derived predominantly from whole and minimally processed foods if possible, with remaining caloric intake being largely discretionary within the bounds of common sense.

Caloric Intake

Energy balance is the primary dietary driver of body weight and it also impacts body composition. A chronic surplus of calories will result in increased body weight and a chronic deficit of calories will result in a loss of body weight.

In other words, in order to gain about one pound of tissue weight (as opposed to transient flux in water weight), you need to consume a total of about 3,500 calories more than you expend. And to lose about one pound of tissue weight, you have to do the opposite -- consume about 3,500 calories less than you expend.

Thus, the first step in constructing any rational diet is to get a sense of how many calories per day, on average, you should consume in order to progress towards your goals.

The average number of calories you expend per day -- called total daily energy expenditure (TDEE) -- is a function of your basal metabolic rate (BMR) and your average weekly activity level.

To estimate your BMR, it's important to have a sense of how much lean body mass (LBM) you carry. If you're not sure, post a photo or two and we can estimate your percentage body fat and, from this number and your total body weight, it's easy to estimate LBM by using the following formula:

LBM = body weight * (1 - percentage body fat)

To estimate BMR, use the the Katch-McArdle formula:

BMR = 370 + (9.8 * LBM in pounds)
or
BMR = 370 + (21.6 * LBM in kg)

The next step is to estimate average weekly activity using the following guidelines to calculate an activity factor (AF):

• 1.1 - 1.2 = Sedentary (desk job, and little formal exercise, this will be most of you students)

• 1.3 - 1.4 = Lightly Active (light daily activity and light exercise 1-3 days a week)

• 1.5 - 1.6 = Moderately Active (moderately daily Activity & moderate exercise 3-5 days a week)

• 1.7 - 1.8 = Very Active (physically demanding lifestyle & hard exercise 6-7 days a week)

• 1.9 - 2.2 = Extremely Active (athletes in endurance training or very hard physical job)

To estimate TDEE (the calories at which you will neither gain nor lose tissue weight), use the following formula:

TDEE = BMR * AF

Now that you've estimated your TDEE, it's important to refine that estimate empirically. To do so, consume an average amount of calories equal to estimated TDEE for two weeks, monitoring weight change. The results will confirm your actual TDEE.

Once you know your actually TDEE, set your caloric intake to match your goals as follows:

To maintain weight, consume an amount of calories equal to TDEE.
To lose weight, consume 10% to 20% less than TDEE.
To gain weight, consume 10% 20% more than TDEE.

Monitor weight change via the scale and also body composition via the mirror and how clothing fits, making adjustments as needed biweekly.


Macronutrient Intake

Ensure that your intake of macronutrients meets sufficiency (as defined below), with remaining macronutrient composition of the diet being largely a function of personal preference.

Ideally, ensure macronutrient sufficiency predominantly or, ideally, entirely from whole and minimally processed foods.

Protein: ~0.6 to ~0.8 grams per pound of bodyweight (or target/ideal weight in the obese) -- the highest amount justified by research.

Fat: ~0.45 grams per pound of bodyweight (or target/ideal weight in the obese) -- the lowest amount implied by clinical observation.

Remaining caloric budget: whatever mix of macronutrients you prefer -- as implied by research.

Micronutrient Intake

Take care and use good judgement in food selection and portioning to ensure that micronutrient sufficiency is reached without excessive intake from dietary sources and/or supplements.

As with macronutrient sufficiency, one should ensure micronutrient sufficiency predominantly or, ideally, entirely from whole and minimally processed foods.

To get a good sense of recommended intake of vitamins and minerals, please review this USDA guidelines webpage.

You'll find the following information particularly helpful:

Intakes: Recommended Intakes for Individuals

RDA and Adequate Intake for Vitamins and Elements

Upper Limit for Vitamins and Elements

Electrolytes and Water

Meal Timing, Composition & Frequency

The number of meals you consume, the timing of those meals and the macro/micronutrient composition of each meal is largely a function of personal preference.

While it might be "optimal" to consume more than one meal per day and less than 5 meals per day, the simple truth is that any difference that directly results from such fine tuning is likely too small to notice even after years of training.

Thus, base your meal timing, composition and frequency on your subjective preference such as to optimize your sense of energy, performance, satiety, palatability, convenience, social/business life and sustainability.

Do not hesitate to very all three factors from day to day as circumstance dictates. In other words, do not become a slave to routine, with inflexibility compromising your quality of life.


Pre & Post Workout Nutrition

What (if anything) you consume before and after your workout does not play a significant direct role in the outcome of your diet, beyond personal preference.

Why? Because what matters in terms of direct impact on outcomes is total daily intake of all nutrients.

Thus, you should optimize based on how you respond to training in a fed or fasted state, and based on your hungry after exercise. In other words, use common sense.


Supplements

Supplements are just that, products that are intended to supplement deficiencies in your diet. If your diet is properly composed then there's no need or unique benefit to using supplements.

If your diet isn't properly composed and, thus, you have deficiencies, try to fix your diet to cure such deficiencies though the consumption of whole and minimally processed foods. If you can't fix your diet, then use the lowest dose supplement(a) needed to cure any remaining deficiencies.

[EjnarKolinkar]

According to IIFYM calculator, I need 1760 calories per day, 264 gr of carbs, 110 gr of protein and 29 gr of fat per day for bulking, which I'm hitting every day. I used to cut for quite a while before (having about 1400 calories per day) but never felt hungry like I do now.

Fats seem a little on the low end. Is 115 pounds your real weight, what is height?

It takes a while for scales to settle out. I would not make calorie adjustments on a one week scale change. Be patient, check macros in sticky topics, adjust calories up as needed, but not on a week's scale return.

1750 calories does not seem a deficient total for a 115 pound woman, (although it may well be do to activity), you will have to prove that though over time with accurate tracking and patience.


Patience is the key OP, along with good information on how to set up macros.

[irinakarlova]

Fats seem a little on the low end. Is 115 pounds your real weight, what is height?

It takes a while for scales to settle out. I would not make calorie adjustments on a one week scale change. Be patient, check macros in sticky topics, adjust calories up as needed, but not on a week's scale return.

1750 calories does not seem a deficient total for a 115 pound woman, (although it may well be do to activity), you will have to prove that though over time with accurate tracking and patience.


Patience is the key OP, along with good information on how to set up macros.

Yes it is indeed my real weight, my height is 160 cm (I believe it's about 5 ft 2 inch). And I workout 3 times a week, the rest of time I mostly just sit down (because of work) so I guess it was considered while calculating calorie amounts.

Thanks for your opinion though! This is what I was also thinking, just wait for few more weeks and see how it goes, and increase calories if needed.

[brandonbourgoin]

if your truly loosing weight every week then your not eating enough calories, that is why you should learn how to count calories and macros. being consistant will give you results. why waste your time in the gym if your not eating to whatever goal your trying to accomplish ?