I'm too hungry for a 15% deficit

[sexy_animal]

I'm trying to cut, so I'm cutting my calories by 15%. I feel so hungry, that there is just no way that I eat that little. All I think about is food when I'm trying to be at a 15% deficit.

I'm 26, 196lbs, 10 or 9.5% bodyfat.

I work out 5 times a week, and have weekend long sex marathons.

I calculated my maintenance to be 3500 calories.

I just can't stop thinking of food whenever I cut down to just 3000 calories.

Did I calculate my maintenance wrong, or is this normal?

This is my diet sample.

Meal 1:
banana
medium chicken breast
1 avocado raw

Pre workout:
medium chicken breast
1 cup cooked brown rice

Post workout:
protein bar (with sugar)
1/2 cup ricotta cheese

Meal 4:
medium chicken breast
1 cup cooked brown rice

Meal 5:
medium chicken breast
1 avocado raw

This totals to 3585 calories. Now I'm now longer hungry.

Is it possible that my maintenance is above 3,500?

 

[P-funk]

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

 

[Skib]

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

 

[P-funk]

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

it does look a little thin to me too.

 

[Biggly]

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.

 

[Merkaba]

No way thats 3500+. Maybe 2500?

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

 

[danzik17]

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

Go check your numbers.

 

[Built]

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.

 

[Biggly]

HIIT-fuckies!? lol

That's a keeper...



B.

 

[Built]

I kinda figured that was non-negotiable...

 

[Nigeepoo]

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

 

[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

 

[Hench]

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.

 

[sexy_animal]

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.

 

[workhard1]

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

 

[sexy_animal]

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

 

[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.

 

[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

 

[sexy_animal]

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.

 

[sexy_animal]

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.

 

[NeilPearson]

healthy fat is all good but total calories is still king

 

[Built]

I eat avocado almost every day while cutting. It's satiating.

Sexy, feel free to fiddle with the high and the low, the carbs/fat grams/protein for your comfort. I'm just offering you an option.