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Thread: SO Hungry!

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    Registered User Arun2904's Avatar
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    SO Hungry!

    I'm 28 yo, 5 '11 kinda skinny fat, novice lifter. Decided earlier this earlier to shed / cut fat before i could get on with bulking.
    Following are my weight stats -
    15th June - 80.5 Kilos (177 lbs)
    10th Oct - 73.0 Kilos (161 lbs)

    Over this time my calorie intake has been pretty much constant at about 1800-1900 calories, (170gm C / 170gm P / 50gm F) with hardcore lifting 5 days a week and 30 min cardio (LISS) 2-3 times a week. I have been dropping 1lb/week over the last four months.

    Until last week hunger wasnt an issue and I never felt hungry or starving, but suddenly at the same intake i feel way more hungrier and too often and its getting difficult to control it.
    What could have changed? and how do i change my diet / workouts sustain the cut for another couple of months.

    thanks
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    Never accept defeat! backinthegymbro's Avatar
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    just eat small meals / snacks every 2-3 hours. Eat foods that aren't high in calories so you can eat more of it.
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    Drink lots of water to keep your stomach full.
    I may be a loser, but I'm not a quitter!
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    Registered User RayBcomplex's Avatar
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    Try changing your ratios? Get more fat, 50g/day seems low for your weight. Try to up it to ~65g at the reduction of your protein, down to 150g/day. ? ? Keep carbs at 175.
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    Idk what your meals look like, but try to eat more filling and voluminous foods like veggies, oatmeal, meat, and/or potatoes. It might help you keep you full for longer. Also, carbonated drinks might help too.
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    At 161 and 5'11" I have my doubts that you should be aiming to sustain a diet for several more months. Especially as a novice lifter.
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    I agree. I have lost about 16-17 lbs and borderline skinny from being skinny fat. I need to cut down just a bit more probably extend the cut to another month to start seeing abs. And then gradually get into bulking. But you are right 4-5 months of a cutting diet at this stage is more than enough! 👍🏻
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    Thankyou people! Shall try to get in more water definitely and reduce some calorie dense food into more volume may be. I cant wait for this cut to end so that i start bulking. Cutting from being skinny fat, tried to hang on to the little muscle mass i had. Hopefully by the end of the cut i don't end up looking like famine survivor!
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    Originally Posted by Arun2904 View Post
    Thankyou people! Shall try to get in more water definitely and reduce some calorie dense food into more volume may be. I cant wait for this cut to end so that i start bulking. Cutting from being skinny fat, tried to hang on to the little muscle mass i had. Hopefully by the end of the cut i don't end up looking like famine survivor!
    A common mistake when it comes down to cutting is:

    -Cutting for too long (staying well below maintainenance)
    -Exercising too much
    -Not introducing carb cycling
    -Not introducing refeeds.

    if you do a refeed or carb cycle, you'll actually make better gains during your cut as opposed to burning out your system (and muscles) respectively.
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    I am doing refeeds once a week. Havnt ventured into carb cycling as of now since i wanted to keep things a bit simpler to follow. This is my first cut ever and i do expect to make mistakes and learn.
    Since i have been loosing 1lb per week, Iam guessing thats not too fast a cut.

    Thankyou so much for your advice.
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    Originally Posted by 11numerology View Post
    A common mistake when it comes down to cutting is:

    -Cutting for too long (staying well below maintainenance)
    -Exercising too much
    -Not introducing carb cycling
    -Not introducing refeeds.

    if you do a refeed or carb cycle, you'll actually make better gains during your cut as opposed to burning out your system (and muscles) respectively.
    Why would one need a refeed if the diet is a sustainable one?
    Check out my log in the „losing fat“ category
    https://forum.bodybuilding.com/showthread.php?t=177624361
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    Originally Posted by Arun2904 View Post
    I agree. I have lost about 16-17 lbs and borderline skinny from being skinny fat. I need to cut down just a bit more probably extend the cut to another month to start seeing abs. And then gradually get into bulking. But you are right 4-5 months of a cutting diet at this stage is more than enough!
    I was in a similar situation around a year ago, having cut down to 154lb at 6'1" to faintly see my abs. I actually looked pretty good with my shirt off at that weight, but I looked like a bag of bones shirt-on. From there I had my first attempt at bulking and I went up to 160lb in three weeks. Of course, a lot of this would have been water weight, but my abs disappeared immediately while my waist grew and I was back to looking skinny-fat. Stupidly, I switched back to cutting.

    So don't do what I did - realise that while you will lose your abs and look 'fatter' while bulking, much of it will be water weight. Stick with it for a good 4 months to get real results.
    Age: 35
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    Thankyou! I can completely relate to being caught up between cutting and bulking when you are in the skinny fat zone, and you are right, consistent efforts in one direction and patience is important. Good to see that you are back up to 175lbs. What were your macros when you were cutting and then when you moved to bulking?

    Thankyou!!
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    Originally Posted by Arun2904 View Post
    Thankyou! I can completely relate to being caught up between cutting and bulking when you are in the skinny fat zone, and you are right, consistent efforts in one direction and patience is important. Good to see that you are back up to 175lbs. What were your macros when you were cutting and then when you moved to bulking?

    Thankyou!!
    No problem - I was cutting on 1970 calories, which was around 800 under maintenance (I have a fairly physically active job). Macros were C142, F77, P172. I had refeeds on the weekends, when I mostly ate at maintenance, so my weekly deficit was around 4000 and I lost 9.5lb in 6 weeks.

    I recently finished a bulk where I gained 11lb in 4 months. That was on 3070 calories (around 300 over maintenance), with macros of C345 , F119, P154. Didn't track on weekends, but calories would usually have been in the 2500-3500 range.
    Age: 35
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    Weight: 79.6kg (175.5lb)

    Recovering from surgery, no lifting until November.
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    Thank you for the macros! Good reference. And also great progress buddy! 👍🏻
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    Originally Posted by Arun2904 View Post
    Thank you for the macros! Good reference. And also great progress buddy! 👍🏻
    No worries - I don't think my macros are particularly relevant - as long as you're getting at least 0.7g/lb protein and 0.4g/lb fats the rest can really be whatever you want. I just happen to enjoy a higher fat diet, but I realise my gains would probably be leaner if I upped the carbs and reduced that fats a bit.
    Age: 35
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    Recovering from surgery, no lifting until November.
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