Thread: I'm too hungry for a 15% deficit

at 10% body fat, even the slightest caloric deficit is going to make you hungry. Are you re-feeding frequently?

Are you making progress at the current caloric deficit? How much each week are you losing?

patrick

I have a hard time believing that adds up to 3500 cals

Originally Posted by Skib

I have a hard time believing that adds up to 3500 cals

it does look a little thin to me too.

Use the free database in my sig to check.

What you need to do is monitor over time, to establish just what YOUR requirements are.


B.

No way thats 3500+. Maybe 2500?

Are you deep frying the chicken, rice and bananas? lol

I'm pretty sure I eat just under that amount and I'm sitting at around 2 grand.

Go check your numbers.

Sexy, (okay, I like calling mofo "mofo" better than calling you "sexy"... ), I agree with the others; track your food intake. You might want to ditch the protein bar and sub in some real food, but we don't know what your macros turn into.

Now - that being said, I think you're overtraining. Try three short heavy workouts a week. That plus the HIIT-fuckies ought to be enough.

HIIT-fuckies!? lol

That's a keeper...



B.

I kinda figured that was non-negotiable...

As long as it's not a 1-rep max....Arf!

when I first started reading this I was jealous. I mean if my maitenance was 3500 cals I would be so happy. I get about 1100 calories less than you for my maitenance. But then I saw your diet and realize there is NO WAY you are getting 3500 cals with that diet. Because i eat nearly that much and I am sticking around 2300 cals

Originally Posted by workhard1

when I first started reading this I was jealous. I mean if my maitenance was 3500 cals I would be so happy. I get about 1100 calories less than you for my maitenance. But then I saw your diet and realize there is NO WAY you are getting 3500 cals with that diet. Because i eat nearly that much and I am sticking around 2300 cals

My maint is about 3400cals, I cut at 2800cals. I feel bad when people say they feel shit when cutting, cause I normally feel pretty good. I get cravings for pizza at times, but I never really feel hungry.

Well the thing is I started tracking my calories with FitDay software. Here's the printout.

So unless Fitday is wrong, I don't know what else is up.

Originally Posted by Moondogg

My maint is about 3400cals, I cut at 2800cals. I feel bad when people say they feel shit when cutting, cause I normally feel pretty good. I get cravings for pizza at times, but I never really feel hungry.

Nothing personal but... I hate you

I will indeed scale down my workouts. I'll do a 3 day split, definitely feel like I'm overtraining a bit.

More veggies, ditch the cookie and the protein bar, more protein, less carb.

Target carbs around your lifting.

Cycle your carbs high and low if you like.

To run 15% less than 3500 calories a day on average, you could do something like this for example:

LBM = 176.4 lbs.
Maintenance calories: 3500 per day;
3 lifting days per week.
A caloric deficit of 3,675 calories per week,
for a loss of of 1.1 pounds per week

Average daily macros:
275g of protein,
123g of fat, and
191g of carbohydrate,
2,975 calories in total.

(3) Lifting/HIIT days:
265g of protein,
88g of fat, and
343g of carbohydrate,
3,225 calories in total.

(4) Rest/Steady State Cardio days:
282g of protein,
150g of fat, and
77g of carbohydrate,
2,788 calories in total.

If you don't fry your chicken that will save you calories to eat something else. Also if you cut out the avocado, you will free up 1000 calories. You could eat a lot of fruit and vegetables for that 1000 calories

Originally Posted by Built

More veggies, ditch the cookie and the protein bar, more protein, less carb.

Target carbs around your lifting.

Cycle your carbs high and low if you like.

To run 15% less than 3500 calories a day on average, you could do something like this for example:

LBM = 176.4 lbs.
Maintenance calories: 3500 per day;
3 lifting days per week.
A caloric deficit of 3,675 calories per week,
for a loss of of 1.1 pounds per week

Average daily macros:
275g of protein,
123g of fat, and
191g of carbohydrate,
2,975 calories in total.

(3) Lifting/HIIT days:
265g of protein,
88g of fat, and
343g of carbohydrate,
3,225 calories in total.

(4) Rest/Steady State Cardio days:
282g of protein,
150g of fat, and
77g of carbohydrate,
2,788 calories in total.

Thank you. This is my first time on a serious, dedicated cut, so I feel like I could use all the help I could get. I appreciate you clarifying how to do the high-low carbs on lifting and non-lifting days.

I understand how things work in theory, but applying the principles in reality is challenging.

PS: The cookie and the protein bar was a one time thing...I was on the go.

Originally Posted by NeilPearson

If you don't fry your chicken that will save you calories to eat something else. Also if you cut out the avocado, you will free up 1000 calories. You could eat a lot of fruit and vegetables for that 1000 calories

Yea, but I thought the whole point of eating avocado is to get in some clean fats into your diet? That's the only reason that item is on the menu; to bring my fat intake up.

healthy fat is all good but total calories is still king