Almost falling of the wagon - super hungry after 4 months

[noob001]

So I started this whole "fitness" and "fat loss" thing in mid-December at 200 pounds. Follow(ed?) the "noobs" thread - calorie deficit, protein, weights.

Four months down, I have lost 36 pounds. I am at 164 now. Everyone who knows me talks about it, I went from jeans size 38 to 34. T-shirt size XL feeling stretched to Large feeling loose. Fat size down from 37% to 25-27%.

However... I have reached a certain point after four months . Started feeling uncontrollable hunger. When its gym day, I feel super reluctant and super tired.

To make it all worse - new job thats a huge commute away and its taking up all of my energy to try and ramp up in the new place. And this place has an awesome cafeteria with unbelievable food - free breakfast, lunch, dinner and every floor has kitchens loaded with pretty much every kind of food - cakes, chocolates, chips, salads, sandwiches... all free. And delicious too .

Today was the worst. I ended up eating almost at TDEE. I think its the first time I did that, since I started cutting. Feel very guilty and feel like crap. Didn't feel like going to the gym but dragged myself and did my routine. New job also has an awesome gym that actually has a squat rack.

For now, I am dealing with the hunger by eating more and cutting down on the protein powder. I figured its a lesser evil to not get enough protein, than to eat in a calorie excess.

I am afraid I am falling off. This afternoon I couldn't control myself against a slice of cake. Its never been that way before. I still logged it in myfitnesspal, it said 250 calories and I said no way. But before I knew it, I was gobbling away at the slice. Felt very guilty and just 200 calories left for dinner. But again I was eating more before I knew it (actually, I did know it) but couldn't stop myself.

God. I don't want to lose the effort of 4 months of work, for some cake. I've lived all these years without so much as stepping in a gym. Thats how I got to be 200lb, 37% fat in the first place. I don't want to go back to being that guy - especially now that I have successfully lost some of it and all my friends respect and admire me for that. But its not about my friends, its about what I want. I want to go from 164 to around 145. That matters to me more than any cake or cream soup.

Just putting it all down, hope it helps motivate myself better. If you've been through this, please share how you dealt with it.

[matman1813]

If it's what you want, go get it. Your desire for success needs to be stronger than your desire for cake.

[plutoainaplanet]

Hey man, first off congratulations on how far you have come.

I can relate. Last two weeks (the whole 2 weeks in fact) I was feeling the same way: I was going through the motions grudgingly despite the progress I know I have made. Also had the same feelings of low morale in general / extreme temptation to give I to hunger etc.

You need to consciously find a second wind to continue motivating you. For me, I write down every thing fitness related I do, so I spent some time just reflecting on my own progress and just being proud of how far I have come. Lately I am fixating on working towards 20 dead hang pull ups in one set, and it helps motivate all my other fitness 'need-to-dos'.

I expected myself to have this permanent iron clad will that would never waiver (I'm sure some people can), but being on a prolonged cut is draining, but it is mostly mental. I really felt like **** last two weeks but back on track now, hopefully that is of some comfort to you.

[AncientYouth]

First of all at least you recognise it

Now you need to accept that is a LIFESTYLE change not a diet
To remain a certain way you have to LIVE a certain way

It's actually more of a mental thing than anything else and requires a perception shift

In surrounded at work by very nice women who love to bring in cakes, biscuits sweets etc.... But spend hours talking about diets and eating lettuce and celery

I simply choose not to partake in all the food. It's not compulsory.......be different

[Thanshin]

Feel pride for each of those moments you could have failed but didn't. Strengthening your willpower may well be even better than losing weight.

Be happy of your achievement in advancing towards your objective but be also happy about being mentally stronger.

Take each of those tougher moments as the days you put five more pounds on your bench press. It's the other strength training you're doing right now.

It doesn't get easier. You just get better at it.

[Znik]

God. I don't want to lose the effort of 4 months of work, for some cake. I've lived all these years without so much as stepping in a gym. Thats how I got to be 200lb, 37% fat in the first place. I don't want to go back to being that guy - especially now that I have successfully lost some of it and all my friends respect and admire me for that. But its not about my friends, its about what I want. I want to go from 164 to around 145. That matters to me more than any cake or cream soup.

Just putting it all down, hope it helps motivate myself better. If you've been through this, please share how you dealt with it.

You are at the stage that separates lean people from the fatties, your subconscious/body is realizing it's losing weight and it's trying to strive for homeostasis by returning to previous fat levels.
So essentially your own brain is trying to sabotage your weight loss, it's where will power and self control along with the desire for success comes into play.

You have to make the choice of either being in control of your own actions and reaching your desired goal, or turn into a mindless sheep surviving on instinct and return to being obese.
So tell your subconscious to fuk off and you are going to get lean, it will get easier to do with time.

[chamelious]

After four months, IMO spend a week at maintenance. Take a break, enjoy some food, go back with your mind and metabolism refreshed. Fitness, body composition, weight training, are lifelong pursuits. Have some perspective. Feeling guilty about "almost eating at TDEE" for ONE DAY is utterly, utterly ridiculous.

[karlton3]

Aside from what everyone else says, don't just reduced protein powder supplements, eliminate them. That stuff is great to add protein, but it takes up too many calories in exchange for how full it makes you. Chicken and/or egg whites have roughly the same protein per calories but are much more filling. You can't forget about filling when you're cutting, it's almost as important as your macros.

[FarmerBrain]

After four months, IMO spend a week at maintenance. Take a break, enjoy some food, go back with your mind and metabolism refreshed. Fitness, body composition, weight training, are lifelong pursuits. Have some perspective. Feeling guilty about "almost eating at TDEE" for ONE DAY is utterly, utterly ridiculous.

I came in here to say this. Read this article: http://www.bodyrecomposition.com/fat...et-break.html/

Take a week to 2 weeks at maintenance reset your hormones to some degree and then begin cutting again.

I personally like the idea of week long diet breaks every ~6 weeks for long cuts as it breaks up the cut into manageable duration. Plus the time at maintenance is good for the body.

[KingOfChaos]

your desire for success needs to be stronger than your desire for cake.

qft

[laguna80]

What everyone else has said is very true. You want this lifestyle change to be life long and your body WILL rebel against that, since it wants to store. I think taking a short break is a great idea, just make sure to set a date to return to the losses and stick to that date. I've yo-yoed myself and it's because I didn't stick to the plan. 36 pounds in 4-5 months is about 2 pounds a week. That's incredible weight loss to maintain over that long a period. Try not to consider this break as a vacation, try to think of it as a part of the maintainence of weight loss. Your brain has to get used to your new metabolism. Make sure you don't go over your TDEE and you'll be good when you start up again.

[noob001]

Thanks guys! Your comments really help a lot, putting things back into into perspective.

[loseitall90210]

Of course being disciplined is always number 1. However, in times that I (How I deal with it) slip, I always do some cardio to offset the extra calories. I love running anyway, so it's really noting for me to do it whenever I want. My gf from Italy is here for a month and I'm not going to be good all the time. on days that i eat over, I always run the next morning. It's all good for me anyway and I burn the extra calories.

IF I did not have an option to burn them off like this, I would be driving myself crazy about 'stunted' progress and lost days. I'm usually back on track by 8am the next morning because I usually do the running in the morning.

[mmobley]

I know the feeling that you are experiencing. I have been on a deficit for around 9 months and I can get extremely hungry for certain foods. I agree 100% with Karlton3. Get rid of the protein powder and replace it with food. It didn't take me long to ditch the powder for real filling food. I have no trouble consuming 150 grams of protein a day. I slack on the weekends, eat a little more, and that is why my cut is taking longer but it helps with my long term plan. I went from around 195 to around 165. This last little bit of fat is taking a while to get rid of. Keep up the good work!

[noob001]

I know the feeling that you are experiencing. I have been on a deficit for around 9 months and I can get extremely hungry for certain foods. I agree 100% with Karlton3. Get rid of the protein powder and replace it with food. It didn't take me long to ditch the powder for real filling food. I have no trouble consuming 150 grams of protein a day. I slack on the weekends, eat a little more, and that is why my cut is taking longer but it helps with my long term plan. I went from around 195 to around 165. This last little bit of fat is taking a while to get rid of. Keep up the good work!

Well the problem with not taking protein powder is, well, getting protein. I am primarily a vegetarian . Trying to eat meat as much as possible but I can't eat meat three times a day!

[Diamhea]

I started around the same time as you, dropped around 25-30 and have hit a similar plateau this month. Everything has been harder. Just gotta adapt and survive mate.

[noob001]

I started around the same time as you, dropped around 25-30 and have hit a similar plateau this month. Everything has been harder. Just gotta adapt and survive mate.

Great work!

I actually haven't hit a plateau. I just find it hard to keep going, but the results are pretty consistent.

Today is much better. Controlled portion sizes. I think I am back on track. I guess its all in the mind, and hanging out here on this forum has such an impact!

[Botika]

After four months, IMO spend a week at maintenance. Take a break, enjoy some food, go back with your mind and metabolism refreshed. Fitness, body composition, weight training, are lifelong pursuits. Have some perspective. Feeling guilty about "almost eating at TDEE" for ONE DAY is utterly, utterly ridiculous.

This. There is nothing wrong with taking a diet break if you need it. If you set aside a period of time to eat at maintenance (1-2 weeks) it can be beneficial mentally and allow you to push on with your cut. Also, now that you've been cutting for a while you may want to think about introducing a refeed every week or two. That means eating around maintenance or just above, keep protein and fats low and carbs high on that day. It gives you a break mentally, can be beneficial for metabolism and gives you an energy boost for the gym. Best done on or before a day of heavy lifting. You need to make your cut sustainable in the long term.

[cmt029]

You don't have to eat under your TDEE every last day. Hitting or even going a little over your TDEE every so often isn't going to hurt you that much. Personally I get close to my TDEE one day a week and I am still losing over 1 pound a week on average. I don't track macros at all on Saturdays, except to ballpark my protein.

[Znik]

Well the problem with not taking protein powder is, well, getting protein. I am primarily a vegetarian . Trying to eat meat as much as possible but I can't eat meat three times a day!

I'm confused, how can you be a vegetarian yet eat meat ?

There are plenty of other protein sources, egg whites, quark, low fat cottage cheese, low fat/carb yoghurts, low fat milk, tuna (tho I guess that depends on how strict your vegetarianism is), greek yoghurt, seitan, lentils,hemp seed,Black beans, tempeh. Just to mention some.

[tbatcho07]

I am on my first cut and during the past few days have been working out much harder than normal, so my body isn't very happy with me. As others have recommended, try following a normal cut(300-500 calorie deficit) for a set amount of time, then take a small break(maintenance). I myself am cutting for 2 weeks, then using 1 day at maintenance, and it helps mentally, also physically because on my strict cutting days I intake roughly half the amount of carbs I normally did. Best of luck. You can do this!

[noob001]

I'm confused, how can you be a vegetarian yet eat meat ?

There are plenty of other protein sources, egg whites, quark, low fat cottage cheese, low fat/carb yoghurts, low fat milk, tuna (tho I guess that depends on how strict your vegetarianism is), greek yoghurt, seitan, lentils,hemp seed,Black beans, tempeh. Just to mention some.

Its complicated . I was born and grew up in a vegetarian family (no eggs too!), so prefer to eat vegetarian out of habit. I am forcing myself to eat meat (sometimes it just doesn't go down and I feel like puking - you have to grow up a vegetarian to understand that) but I am literally forcing myself and now I am slowly getting used to it. Now I can eat chicken or beef if its cooked just right, its hot and seasoned well. I still can't handle any kind of seafood or eggs. I am trying to include some meat in one meal of the day (usually lunch) and reward myself eating something delicious for dinner .

Oh yeah I am taking most of the stuff you mentioned - especially chickpeas, milk and all kinds of beans - but the amount of protein I get from those (for the calories) is pretty low. I am doing 1450 per day (TDEE of 1800).

[Groce]

Its complicated . I was born and grew up in a vegetarian family (no eggs too!), so prefer to eat vegetarian out of habit. I am forcing myself to eat meat (sometimes it just doesn't go down and I feel like puking - you have to grow up a vegetarian to understand that) but I am literally forcing myself and now I am slowly getting used to it. Now I can eat chicken or beef if its cooked just right, its hot and seasoned well. I still can't handle any kind of seafood or eggs. I am trying to include some meat in one meal of the day (usually lunch) and reward myself eating something delicious for dinner .

Oh yeah I am taking most of the stuff you mentioned - especially chickpeas, milk and all kinds of beans - but the amount of protein I get from those (for the calories) is pretty low. I am doing 1450 per day (TDEE of 1800).

there's no way your TDEE is 1800 as a 164 lb male

[chewbrahca91]

I can relate to you OP, almost identical stats and emotions going on.
We're just gonna have to push through bud if we want it

[noob001]

there's no way your TDEE is 1800 as a 164 lb male

What do you mean, is that too high or too low? That's what IIFYM calculator says it is.. Male, 164b, 5'7", 30 y/o, 27% BF, lean mass formula, desk job / couch potato. BMR is 1545 and TDEE is 1855.

[Groce]

What do you mean, is that too high or too low? That's what IIFYM calculator says it is.. Male, 164b, 5'7", 30 y/o, 27% BF, lean mass formula, desk job / couch potato. BMR is 1545 and TDEE is 1855.

seems WAY too low

[noob001]

seems WAY too low

Which calculator are you using? Myfitnesspal also seems to suggest similar numbers as IIFYM...

[MJL627]

What do you mean, is that too high or too low? That's what IIFYM calculator says it is.. Male, 164b, 5'7", 30 y/o, 27% BF, lean mass formula, desk job / couch potato. BMR is 1545 and TDEE is 1855.

thats way way way too low... i am 2 inches taller than yo and my TDEE is at least 2400

[laguna80]

thats way way way too low... i am 2 inches taller than yo and my TDEE is at least 2400

I plugged his numbers in and they're correct just like he says. Keep in mind, he's at a lower activity level which will affect his TDEE.

[noob001]

thats way way way too low... i am 2 inches taller than yo and my TDEE is at least 2400

Can you share post all of your stats and what IIFYM is giving you? Here is a screenshot from IIFYM.