Over the last week or so I’ve really taken a nose dive on calories, mostly because I just don’t have enough of an appetite later in the day to get down all my calories (breakfast is still ok because its right after training), but lunch and dinner are just a disgrace. I’ve been adding peanut butter to my shakes to help but I need to eat solid food. Any ideas on what I can do to get the appetite of a beast?
Something I find helpful when I am trying to choke down 300g of protein a day, is cutting the food up into smaller bites. This helps especially with chicken which tends to dry out quickly in your mouth when you are chewing (I have this same problem with chicken).
Smoothies: This is also great for vegetables and shit you don’t want to eat. Vitamix that shit and chug. Throw your peanut butter in and chug.
My other suggestion is to move into eating MANY small meals a day. Like not just your traditional 6-7 times a day. Bring it up to 10-12 (every hour you are awake). Divide up how many calories your goal is for the day by the number of meals and make sure to hold to it. I don’t recommend doing the 10-12 thing for long, because you need some time to get some basal digestion going. But what will happen is your body will get reliant on getting food at those times, and your stomach will growl more frequently when it expects food. This will also boost your metabolism, having more meals throughout the day, and make you hungrier.
This isn’t really advice for making you more hungry, but it is still important. Just fucking eat, and eat the high quality macro sources even if they taste shitty and are hard to eat (chicken is my nemesis) I am struggling myself getting the 300g of protein in as it stands, but I have resigned myself to it, and just considering eating at this point a workout session. When you are sitting their with 50g of protein meal 2/7 for the day, and you’re thinking “wow this fucking sucks”, think about how much it will suck if you don’t reach your goal. It isn’t for pleasure, it is for results. (Fuck, I am even taking my monounsaturated fat for the day in an olive oil shot. That shit sucks) I saw a good quote the other day on the forums, “You should be more intimidated by your meals than your workouts” (or something to that effect)
Not a nutritional solution, but you can try adding small amounts of interval training to try and bump up you appetite or depending on how many days you’re training add another day. Both options have helped increase my appetite.
[quote]bbattle wrote:
Something I find helpful when I am trying to choke down 300g of protein a day, is cutting the food up into smaller bites. This helps especially with chicken which tends to dry out quickly in your mouth when you are chewing (I have this same problem with chicken).
Smoothies: This is also great for vegetables and shit you don’t want to eat. Vitamix that shit and chug. Throw your peanut butter in and chug.
My other suggestion is to move into eating MANY small meals a day. Like not just your traditional 6-7 times a day. Bring it up to 10-12 (every hour you are awake). Divide up how many calories your goal is for the day by the number of meals and make sure to hold to it. I don’t recommend doing the 10-12 thing for long, because you need some time to get some basal digestion going. But what will happen is your body will get reliant on getting food at those times, and your stomach will growl more frequently when it expects food. This will also boost your metabolism, having more meals throughout the day, and make you hungrier.
This isn’t really advice for making you more hungry, but it is still important. Just fucking eat, and eat the high quality macro sources even if they taste shitty and are hard to eat (chicken is my nemesis) I am struggling myself getting the 300g of protein in as it stands, but I have resigned myself to it, and just considering eating at this point a workout session. When you are sitting their with 50g of protein meal 2/7 for the day, and you’re thinking “wow this fucking sucks”, think about how much it will suck if you don’t reach your goal. It isn’t for pleasure, it is for results. (Fuck, I am even taking my monounsaturated fat for the day in an olive oil shot. That shit sucks) I saw a good quote the other day on the forums, “You should be more intimidated by your meals than your workouts” (or something to that effect)
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Does eating so frequently mess with your insulin sensitivity. If you’re trying to maintain macro ratios you’d essentially be flooding your body with cards all day long? Or should I make changes to my ratios and focus on timing If I plan on doing over 6 meals a day?
[quote]Mdgray82 wrote:
Not a nutritional solution, but you can try adding small amounts of interval training to try and bump up you appetite or depending on how many days you’re training add another day. Both options have helped increase my appetite.
[/quote]
5 3 minute plyometric intervals before I plan on eating sounds interesting
Specific diets may have specific requirements of when you must eat certain macro nutrients and quantities. For example, the get shredded diet wants a more even distribution of your cfp split throughout 4 meals. If your specific diet you are following calls for this, then I would follow what your diet is telling you.
Unless you have a diet that is calling for this, as long as you eat the proper ratios you should still be fine. so if you were going to eat 50g of carbs in a day, just don’t go over 50g for the entire day within your meals.
Is there a lot of fat in your diet? This will make your appetite go down (I am not saying don’t eat fats, but it does have that effect).
If you are trying to build muscle mass, breaking your feeding into more meals is more effective as well. Your body can only effectively use so much protein per meal (I have seen anything from 20-50g per meal as the limits, I am currently eating 50g per meal.
Unless you have some medical disorder or are sick, hunger is typically triggered by the absence of food in the stomach when your body is calling for nutrients. Are you taking any medications/supplements that may cause this? Some claim eating the same thing everyday can cause a minor allergy to that food. This causes irritations that could make you less hungry.
Bottom line is that there are tons of different things that could cause this side effect, from genetics all the way down to something you are eating. Luckily you are massing up(I am assuming because of the concern) so you know you need to eat a certain amount to progress. Force yourself to eat. Your brain is greater than your stomach.
C’mon a dude with a handle like DREADLOCKS does not know of a way to increase hunger ?
[quote]bbattle wrote:
Specific diets may have specific requirements of when you must eat certain macro nutrients and quantities. For example, the get shredded diet wants a more even distribution of your cfp split throughout 4 meals. If your specific diet you are following calls for this, then I would follow what your diet is telling you.
Unless you have a diet that is calling for this, as long as you eat the proper ratios you should still be fine. so if you were going to eat 50g of carbs in a day, just don’t go over 50g for the entire day within your meals.
Is there a lot of fat in your diet? This will make your appetite go down (I am not saying don’t eat fats, but it does have that effect).
If you are trying to build muscle mass, breaking your feeding into more meals is more effective as well. Your body can only effectively use so much protein per meal (I have seen anything from 20-50g per meal as the limits, I am currently eating 50g per meal.
Unless you have some medical disorder or are sick, hunger is typically triggered by the absence of food in the stomach when your body is calling for nutrients. Are you taking any medications/supplements that may cause this? Some claim eating the same thing everyday can cause a minor allergy to that food. This causes irritations that could make you less hungry.
Bottom line is that there are tons of different things that could cause this side effect, from genetics all the way down to something you are eating. Luckily you are massing up(I am assuming because of the concern) so you know you need to eat a certain amount to progress. Force yourself to eat. Your brain is greater than your stomach. [/quote]
My diet is basically unprocessed or minimally processed pescatarian diet. I also don’t eat much wheat. My target macros are: Protein: 360g, Carbs: 230g, fats: 180g, Calories: 4200. I have been steadily gaining 1lb a week for the last 3 months but the last 2 weeks I felt a bit stalled so I tried to increase on my shakes to bring my calories up (I use ON Pro complex, milk and peanut butter). But I just don’t have the appetite for solid food as much. I have been eating a lot of the same things so maybe I am just tired of that.
Fasted morning cardio.
For me, when I was at 150g of fat a day that definitely stalled my appetite.
Are you eating primarily fish for your protein? Are you eating the same fish everyday? It is possible that you have developed a minor allergy to the fish from eating it everyday, and it could be causing an irritation for you. This would definitely effect your appetite. This can also cause increased cortisol production, which is a bad thing. I might try switching up some of the things you are eating and see what happens.
Are you bowel movements regular? If not try some more fiber and senna tea maybe to get that flowing. When I am all stuffed up my appetite goes down.
Fasted morning cardio definitely helps on appetite too.
[quote]MAF14 wrote:
Fasted morning cardio.[/quote]
I workout fasted in the morning, breakfast usually isn’t a problem.
[quote]bbattle wrote:
For me, when I was at 150g of fat a day that definitely stalled my appetite.
Are you eating primarily fish for your protein? Are you eating the same fish everyday? It is possible that you have developed a minor allergy to the fish from eating it everyday, and it could be causing an irritation for you. This would definitely effect your appetite. This can also cause increased cortisol production, which is a bad thing. I might try switching up some of the things you are eating and see what happens.
Are you bowel movements regular? If not try some more fiber and senna tea maybe to get that flowing. When I am all stuffed up my appetite goes down.
Fasted morning cardio definitely helps on appetite too. [/quote]
I have been eating a lot of the same foods lately and increased my fat intake so it seems based on all the comments that is what my problem is. I just bought some other fish today so hopefully switching it up a bit will help.