You don’t have time to read the background and history of a person before you decide to recommend peptides to someone?
But you DO have time to tell us how much time you don’t have?
If you need more time, let me know. I can help.
You post a picture of your shredded self
In here calling someone a fatass, I hope you are under 5% stage ready.
Seriously, step up.
I have. I asked the mods to remove it. No need to have half naked pictures up.
I’m also natural. I don’t need gear to make progress like you.
Lying little gooner.
Running around calling dudes “fatass” online and literally hiding behind the keyboard. Alright, big fella.
Abs are made in the kitchen. You can use the “natty” thing as an excuse, but nobody who knows anything will do anything but laugh at you. Learn to diet down and maybe you will have your own rack of abs to be proud of.
How are you feeling energy‑wise on your current plan—do your Zone 2 sessions feel manageable or drained? Keeping a moderate deficit around 2000 cal with enough protein while staying active, like walking 10k steps or using a desk walking pad, is usually sustainable. BetterMe suggests building consistent habits with balanced nutrition, regular activity, and mindful stress support, which helps you stay on track and improve overall health while cutting fat efficiently.
It’s been 5 days at 1800 and I am pretty much on the edge. I am hungry all the time. I skipped my zone 2 this week because i didn’t want to make myself even more hungry. I wanted to try 1800 with extra cardio to make a 1000 deficit but that’s definitely not happening. I got a walking pad for my desk at work but I feel like if I use it I will be so hungry I will eventually quit the diet.
I am going to go to 2100 and try my original plan. 2100 and extra steps to make 750 deficit.
I wonder if more food + more steps will feel better than just less food. We’ll see.
one thing ive noticed is my hunger is higher the day after a good workout. I am assuming this is due to my body using calories to repair and grow the muscles. I am wondering if I should purposely stall my lifts to keep hunger down
edit: well, I ended up eating to 2100, then 2400, then I ate a lot of almonds and probably ended up around 3500. I guess 1800 calories isn’t sustainable. Not sure what to do now. I am still kind of hungry right now at 3500 so I don’t think I’ll be able to diet tomorrow because I’ll be too hungry. I don’t know why I can’t stay in a deficit. My theory is that because I am still a novice I am still growing a lot of muscle from my workouts so it makes me really hungry when I go hard in the gym. I did a cut at 1400 for 3 weeks last year but I was barely lifting so it was a lot easier. Maybe I should stall my lifts to reduce hunger drive so I can cut more… idk. I get this hunger whether I’m in a deficit or not. The hunger drive can get so much that I eat 4000+ calories of good whole foods and it’s like nothing.
Total daily energy expenditure
I’m not being combative, but I’d like to see what this looks like. If you’re able to do this consistently, you’re well down the road of one of the hardest parts of bodybuilding. What does a 4000 calorie clean day look like for you? What’s in your 2000 calorie day?
How it happens is I eat like normal then at the end of the day I’m still starving so I end up eating 2000 calories of apples, plain oatmeal, almonds, berries, greek yogurt, plain popcorn, anything like that. I get this hunger drive the day after a good workout that doesn’t go away no matter how much I eat and then it just disappears after 24 hours or so like nothing happened. It is most intense if I stop lifting for a while and then come back which is why I’m assuming it’s my body building muscle.
My typical day of eating:
- breakfast: 340g non fat greek yogurt + 39g ground flax seeds + a few handfuls of frozen berries (480cal 40pro 15fat 10fiber)
- lunch: 8oz 93/7 ground beef with half can of beans and some spinach (560cal 55pro 15fat 12fiber)
- pre workout: a kiwi or apple, 40g plain oatmeal with a serving of protein powder and a serving of almonds (500cal 30pro 20fat 5fiber)
- dinner: a bag of steamed brocolli, 8oz chicken breast, 15ml olive oil and a sweet potato (around 250-300g) (750cal 55pro 15fat 7fiber)
- total: 2300cal 180pro 65fat 34fiber
That’s my typical base diet. If I’m still hungry I just eat more apples or plain popcorn or something like that. But sometimes I eat a bunch of almonds.
Usually when I get that hunger and I go over maintenance, I can easily go below maintenance the next day and counteract most of it. Like today it’s 1:30 and I’ve only had 600 calories and I’m not hungry.
But I can easily put down food if I let myself. During covid lockdown I ate a large pizza and a bowl of ice cream every single day and got up to 205lbs and didn’t even feel it. I probably wouldn’t let myself do that now out of fear for my health but I could if I just said screw it. My dad is the same way. He’s 5’3 like me, and was in the upper 200s most of his life and has always had problems with appetite control. There’s probably some sort of genetic thing either physical or mental. My brother is the exact opposite. He barely eats and has always been skinny.
It’s really frustrating, man. I do all the right things but my hunger just forces me to eat. It’s really frustrating. I’m going to get tested for ADHD soon. I hope I get diagnosed with it so hopefully the medication reduces my hunger. Or maybe a GLP1 just to cut and then stop using when I recomp. It’s just really frustrating man.
There’s likely two things going on here:
- There’s a dopamine drive to food. Especially if you’re ADHD (and who cares), but either way really, you’re getting a fix here.
- Your blood sugar is out of whack, because you haven’t maintained your metabolic function. A high volume (which is anything if your baseline is nothing) session tanks it, so your survival mechanisms say it’s time to eat.
Everyone can do this, my man! That’s what makes them junk foods!
Are you weighing these? Almost everyone thinks 4 servings of almonds looks like 1 and blows their calories here.
As for the rest of it, and, again, this is coming from a place of best interests:
I don’t think that’s what your diet consistently looks like. If you ate 2300 calories of chicken and berries, and drank water, you’d both be full (or at least bored of eating) and leaner. It’s a high volume of food. I do think it’s what your diet looks like for a day at a time, then you binge, then you starve, then you repeat the cycle (basically what you’re saying).
If I were you, I’d truly weigh and track all my foods for 7 days. Change nothing (consciously) and see what you actually average. I believe three things will happen:
- You’ll make slightly better choices and lose a little weight (none of us wants to write down that Oreo, so we just don’t have it)
- You’ll establish your actual caloric baseline, rather than a total guesstimate calculator
- You’ll actually reduce your cravings a bit, because you’ll subconsciously control your day a little
There are other, equally valid, approaches… but you like to analyze (not being critical; I do too) and we may as well lean into that in the few places it makes sense.
Alright I’ll record everything for a week and stop trying to control it and see what happens. But I haven’t eaten processed sugar since Jan 1. I don’t eat oreos or fast food.
And yeah I weigh the almonds. I weigh basically everything.
The thing is I’m really not hungry if I just don’t work out. I did a 1400 calorie cut for a few weeks and it was easy because I was barely lifting. I feel like my body just really wants to build muscle.
The blood sugar thing might be true. I have a blood sugar meter but I have never used it when I was super hungry. I just use it in the morning fasted every once in a blue moon. Just doesn’t make sense that the hunger happens a whole day after the workout and food doesn’t seem to affect it lol.
But ok. I will just eat what I want when I want but I will track it and see what happens. Thanks
Do you believe you’re experiencing Hyperphagia?
Thanks for the leading question. I had to google it to see what that is. I don’t think so, but it’s possible. I was pre diabetic at one point but I don’t think I am anymore. I think I am insulin resistant though, but not sure.
I have little bursts of not feeling hungry. I just ate 8oz of salmon with a pound of strawberries and went for a 2 mile walk and felt great. But that went away after like an hour.
The only time I have ever felt in control of my eating was when I was taking Famotidine which is an antacid medication. It was fricken awesome but was causing food not to digest fully so i stopped taking it. But I was never hungry and it felt like I was able to use 100% of my brain on what was in front of me rather than using 80% of it on not eating.
Well for the past 7 days I ate a total of 14,800 calories / 7 is 2114 calories per day and I am 2.8lbs down and 0.32” off my waist with almost no loss to arm size. So apparently my TDEE might be higher than I thought. Doesn’t make any sense to me
Cashews. I just don’t even buy them anymore. They’re too good.
So I asked you this earlier in the topic
And it all came true. You have been trying to aggressively push the deficit while also aggressively pushing the training, and the result was a crash.
You didn’t get fat overnight. It happened gradually, over time, through a series of poor decisions.
Reversing it is going to be the same. Gradual, over time, through a series of good decisions.
The harder we try to push the body, the harder it pushes BACK. And it ALWAYS wins. It’s the house. “F**k you: pay me”. But if we NUDGE the body, it will barely notice what we’re doing to it.
The binge you experience is the body pushing back. We deny it food all week, and it makes up for it on the weekend.
Dan John talks about this. The quadrants of diet and training. You can have hard training and hard dieting, hard training and easy dieting, easy training and hard dieting, easy training and easy dieting. Most people exist in that final quadrant, which is why they’re in bad shape. The people in that first quadrant don’t last very long, and tend to rebound hard (your “Biggest Loser” contestants), the second quadrant is where a lot of performance athletes live (reference in infamous Michael Phelps diet), and the third is where successful fat loss happens.
SOLID…
Yeah most people dont eat to match their goals. Most people also dont match their diet to match their training for what ever phase they are in.
That’s what I want to do but I always think I should be going faster because I have so much fat to lose and its hard to know if I’m really even in a deficit at a slow rate because it takes a while to even show the fat loss.
In recent times, the most progress I have made was when I was eating around 1800-2400 cals a day (I always fluctuated due to hunger of course) and in like 4-5 months I went from 162 to 152. That is really slow but I did make progress. But eventually I gave up because it was still hard and one day I looked in the mirror and I was like wow I still look like this and I just said screw it. But looking back now I should have just taken a break at maintenance and saw the progress I was making.
And my mental has dramatically improved since then, which was a year ago. So maybe if I did that again I could stick to it
That’s what I want to do but I always think I should be going faster because I have so much fat to lose and its hard to know if I’m really even in a deficit at a slow rate because it takes a while to even show the fat loss.
Make the method the goal: not the outcome.
Instead of “this week, I’m going to lose 2lbs”, make the goal “This week, I’m going to do all of my workouts, eat all of my planned meals, and only have 1 f**k up”. Do that for 4 weeks, and good things will happen.
When we make the outcome the goal, we spend all of our time trying to tweak the method to make it realize the goal, and it works against us. We spin our wheels and burnout, like you observe.
When we make the method the goal: we succeed BY simply sticking to the method. If, after 4 weeks, the method doesn’t achieve the outcome we desire, THEN we change the method.
But, most likely, as long as we’re following a semi-intelligent method diligently: we’ll succeed.