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pharaphoks
04-10-2012, 03:39 PM
I started my bodybuilding journey some time ago and I have experienced different eating behaviors. I obviously do eat more than I used to but only good foods. I eat in average 5 meal a day:
- meal 1: 1cup oatmeal (sometimes 2) + 1 scoop whey protein + 1 apple
- meal 2: 2 or 3 apples and turkey chops
- meal 3: protein bar + muscle milk
- meal 4: maybe 1 apple or string non fat mozarella cheese
- meal 5: 1,5 cup of fat free cottage cheese

I also have a protein bar before each workout with my supplements and a protein shake post workout. I workout everyday for 2 to 3 hours and I drink a lot of water and yet, I'm always starving. I don't understand why, my trainer said because my metabolism is speeding up? I also have trouble sleeping and at times I wake up in the middle of the night and have a bar or a protein shake because I just can't sleep with that feeling of hunger and stomach ache.

WonderPug
04-10-2012, 03:41 PM
Listing meal frequency and the names of the foods you eat doesn't tell us much, but it does appear that your diet is likely acutely deficient in at least dietary fat and micronutrient.

What's your estimated BMR, TDEE, caloric intake and the macronutrient composition of those calories?

SimonThePieman
04-10-2012, 03:44 PM
I started my bodybuilding journey some time ago and I have experienced different eating behaviors. I obviously do eat more than I used to but only good foods. I eat in average 5 meal a day:
- meal 1: 1cup oatmeal (sometimes 2) + 1 scoop whey protein + 1 apple
- meal 2: 2 or 3 apples and turkey chops
- meal 3: protein bar + muscle milk
- meal 4: maybe 1 apple or string non fat mozarella cheese
- meal 5: 1,5 cup of fat free cottage cheese

I also have a protein bar before each workout with my supplements and a protein shake post workout. I workout everyday for 2 to 3 hours and I drink a lot of water and yet, I'm always starving. I don't understand why, my trainer said because my metabolism is speeding up? I also have trouble sleeping and at times I wake up in the middle of the night and have a bar or a protein shake because I just can't sleep with that feeling of hunger and stomach ache.

you body is telling you are hungry because you ARE hungry. You body wants real food and enough to survive on. 2 thinks you are failing to provide.

SwiftyX
04-10-2012, 03:45 PM
Not a single vegetable was eaten that day....

Get in more fiber/veggies, protein and fats. You'll find a diet higher in these things to keep your hunger at bay better than what you are doing now.

DjOnEChuck
04-10-2012, 04:43 PM
As I can see, you're having 1 meal (breakfast) and 4 snacks !! That's why you are hungry. Add some veggies, other fruits, some other complex carbs (whole wheat pasta and breads, sweet potatoes, etc) and some proteins (like chicken, steak, fish, tofu, eggs, etc).

With a couple adjustments you'll be less hungry! Start with that and after make some changes according to your goals.

ThatWei
04-10-2012, 05:06 PM
You are always hungry because you eat like my 10 year old cousin.

Yet you work out everyday for ~2 hours O_O

NDeeps27
04-10-2012, 05:18 PM
because you eat 5 meals a day that are equivelent to my little sisters daily intake
try bigger meals?
meal 4 is hardly a meal
also: less frequent, larger meals = fuller, longer

foodandfitness
04-10-2012, 05:22 PM
It's hard to say, hunger is a multifaceted sensation. You could be hungry because you're not eating enough calories, you're not feeling satiated because you don't get enough protein, or it could be a neural reason such as a boredom or stress response. Try bumping up your calories 10% and see how you feel after a few days.

Flat4Suby
04-10-2012, 06:11 PM
I don't see how you are still alive on a diet like this....no fat or complex carbs...I hope this is a troll

danv027
04-10-2012, 07:47 PM
you're hunger because leptin is low & ghrelin is high

pharaphoks
04-10-2012, 07:49 PM
Well I'm trying to lose some weight and get lean so I try to keep a calorie deficit of 500 cal. and the meals that I mentioned equal 1500 cal... I know that I don't each much vegetables but I do eat lots lots of protein, and isn't protein supposed to make you feel fuller than carbs and fats?

danv027
04-10-2012, 07:50 PM
You're body is trying to raise BF levels to a healthy level...that's why the hormones translate themselves to a subjective feeling of hunger.

I would suggest eating some carbs and hitting the gym.

pharaphoks
04-10-2012, 07:51 PM
You're body is trying to raise BF levels to a healthy level...that's why the hormones translate themselves to a subjective feeling of hunger.

I would suggest eating some carbs and hitting the gym.

I work out everyday! What kind of carbs should I eat?

DjOnEChuck
04-10-2012, 07:52 PM
Fibers are your friends !! Eat some brocoli ... very low cals and lots of fibre !! :))

pharaphoks
04-10-2012, 07:56 PM
you're hunger because leptin is low & ghrelin is high

Can you explain in more detail please?

danv027
04-10-2012, 08:06 PM
Can you explain in more detail please?

I sure can. Leptin is a hormone that makes you feel full, so its low when your body thinks it needs to gain BF levels. On the contrary, Ghrelin is a hormone that makes you feel hungry, so this is high when your body thinks it needs to gain BF levels.

Your body is a survival machine, so it does not want to be starved or bloated, it wants you to be healthy and stay at a moderate BF level for survival. That's why bodybuilding makes no sense from an evolutionary perspective, it doesn't help you survive. Mr. Olympia is probably very close to death if he was left a few days with no food (beside feeding on muscle) SO your body will continue to make you feel hunger even if you eat your ass off, until you get up to the right BF level.

I don't know what you look like or how much weight you're trying to lose, but it sounds like you might be better off eating a bit more, including more carbs, and trying to gain some muscle...Then maybe try to cut down at a later point.

Mozitski
04-11-2012, 05:04 AM
When I started eating at maintenance I was soo hungry, I couldn't go an hour without feeding myself. I think this was my body adjusting itself as I was starving it. Now, the hunger episodes are gone and I actually feel full again. :p it's been a long time since I got this satisfaction.

pharaphoks
04-11-2012, 03:00 PM
I sure can. Leptin is a hormone that makes you feel full, so its low when your body thinks it needs to gain BF levels. On the contrary, Ghrelin is a hormone that makes you feel hungry, so this is high when your body thinks it needs to gain BF levels.

Your body is a survival machine, so it does not want to be starved or bloated, it wants you to be healthy and stay at a moderate BF level for survival. That's why bodybuilding makes no sense from an evolutionary perspective, it doesn't help you survive. Mr. Olympia is probably very close to death if he was left a few days with no food (beside feeding on muscle) SO your body will continue to make you feel hunger even if you eat your ass off, until you get up to the right BF level.

I don't know what you look like or how much weight you're trying to lose, but it sounds like you might be better off eating a bit more, including more carbs, and trying to gain some muscle...Then maybe try to cut down at a later point.

Thank you for the explanation. I actually eat everytime I feel that unpleasant hunger, and I have most of the time protein bars which I always carry with me for convenience but each one is 320 cal (32g protein, 2g sugars), is it bad if I always snack on them and exceed my calorie intake limit even with protein?

pharaphoks
04-11-2012, 03:02 PM
When I started eating at maintenance I was soo hungry, I couldn't go an hour without feeding myself. I think this was my body adjusting itself as I was starving it. Now, the hunger episodes are gone and I actually feel full again. :p it's been a long time since I got this satisfaction.

That's what is exactly happening to me! I'm always starving! How long did it last before it went away? Did you actually eat or did you starve yourself?

WonderPug
04-11-2012, 03:03 PM
I have most of the time protein bars which I always carry with me for convenience but each one is 320 cal (32g protein, 2g sugars), is it bad if I always snack on them and exceed my calorie intake limit even with protein?The outcome will be the same in terms of body fat and composition if you consume a protein bar, stop for a McDonald's Cheeseburger or eat a candy bar (containing 320 calories).

pharaphoks
04-11-2012, 03:23 PM
The outcome will be the same in terms of body fat and composition if you consume a protein bar, stop for a McDonald's Cheeseburger or eat a candy bar (containing 320 calories).

I understand what you mean but isn't a protein bar more nutritional? I thought my body would use it more efficiently and thus it will not increase my bodyfat? How do I know if my body is using all the protein I eat and is not storing it as fat?

WonderPug
04-11-2012, 03:25 PM
I understand what you mean but isn't a protein bar more nutritional? I thought my body would use it more efficiently and thus it will not increase my bodyfat? How do I know if my body is using all the protein I eat and is not storing it as fat?You need to start learning the basics about nutrition. Please see:

http://forum.bodybuilding.com/showthread.php?t=121703981
http://forum.bodybuilding.com/showthread.php?t=136691851

pharaphoks
04-11-2012, 03:33 PM
You need to start learning the basics about nutrition. Please see:


Ok thank you, I already read the first sticky though. I also read that if I don't eat when I'm hungry, my body will break down my muscles and use its nutrients even if I got all my macros in for the day? So when I used up all my calories and I'm starving, I should not eat??

WonderPug
04-11-2012, 03:51 PM
I also read that if I don't eat when I'm hungry, my body will break down my muscles and use its nutrients even if I got all my macros in for the day? You read something that isn't true.

pharaphoks
04-11-2012, 06:34 PM
What is the point of eating clean then?

ironwill2008
04-11-2012, 08:05 PM
- meal 1: 1cup oatmeal (sometimes 2) + 1 scoop whey protein + 1 apple
- meal 2: 2 or 3 apples and turkey chops
- meal 3: protein bar + muscle milk
- meal 4: maybe 1 apple or string non fat mozarella cheese
- meal 5: 1,5 cup of fat free cottage cheese



^^^^This is awful. My 37 pound Cocker Spaniel eats more than you and he's not fat.

Get rid of your 'plan,' and start eating several of these every day:


http://i288.photobucket.com/albums/ll191/ironwill2008/steak_dinner.jpg



http://i288.photobucket.com/albums/ll191/ironwill2008/chickendinner.jpg







Read the stickies. If you already read them, read them again.

Scoper50
04-11-2012, 09:27 PM
I understand what you mean but isn't a protein bar more nutritional? I thought my body would use it more efficiently and thus it will not increase my bodyfat? How do I know if my body is using all the protein I eat and is not storing it as fat?

You will not gain weight unless your eat at a calorie surplus. You could eat Mcdonalds cheeseburgers all day. As long as you stay in a calorie deficit, you will lose weight. You would probably be lacking in several micro and macro nutrients. But you would still lose weight. It's calories in, calories out. Once you understand that you can start to build a diet that is a lot more mentally and physically satisfying.

WonderPug
04-12-2012, 02:36 AM
What is the point of eating clean then?The point is that certain foods, mostly fruits and vegetables, can be dirty. Thus, if a food might be dirty, you should wash it before you consume it to ensure that it's clean.

OliFs
04-12-2012, 04:49 AM
I used to be hungry all the time too until I started doing intermittent fasting. Rarely hungry ever since.

Btw make sure to differentiate hunger from cravings.

JackedPlusRich
04-12-2012, 05:00 AM
Look at this article.

bodyrecomposition.com/fat-loss/9-ways-to-deal-with-hunger-on-a-diet.html

I find eating 2 big meals (breakfast and after training) with two smaller meals (before training/lunch and before bed) helps with my hunger. Having small, crappy meals just leaves me wanting more afterwards. Smashing a 400g steak, massive serve of veggies, 2 pieces of high fibre bread and a protein shake after training leaves me feeling full and satisfied.

Just off the top of my head, your lack of fibre will leave you starving as well, you should have at least 25g/day for health and feeling full.

Yutes
04-12-2012, 05:02 AM
Strong macronutrient information provided OP..