posted Mon, 09/14/2015 - 13:57
1653
+ 1 Appetite suppression
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Fellas I need some guidance/ insight..
I've been dieting down pretty steadily over the past few months with some great results. Used a mix of carb cycling and cyclic is to. Manage to drop a decent amount of weight, and my appetite has stayed in check.
I'm not going into my last push to get into the single digit bf range, and out of no where my appetite is out of control, constantly craving, constantly hungry like I have never experienced. I'm wondering if any of you knowledgeable people can help me out with ways I can get my appetite in check or at least suppress it for awhile..
I appreciate it
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What's you're diet like? I find when I get to this stage adding more healthy fats into my diet greatly helps with keeping me feeling full.
What's your stats as of now? Bf and weight and what's your exact diet look like? If you've gotten this far using nothing you may want to consider using an eca stack, it definitely helped me controlling my appetite. I wouldn't ever suggest using a fat burner from the very start as it just shows laziness and fat should come off easily in the beginning and calories should be still pretty high, but once you're bf starts getting really low it gets harder to lose fat and calories get so low you never feel satisfied. Not to mention the possibility of losing some muscle when cals are so low and bf gets so low. The body wants to hold onto the fat due to instinct and it would rather drop some muscle. Eca has some muscle sparring effects.
Another option would be to up your calories and add cardio or more of it if you're already doing it. If you can do a session and burn 300-500cals that's another 300-500 you can eat and still be in the same deficit. I would just suggest drinking s bcaa drink while you do it, there's like 5 calories max in those drinks and it will keep your muscles fed and keep you from going catabolic.
I'm at about a 600 calorie deficit right now. Taking in just about 2400 calories a day. I am carb cycling right now, I have 5 days of 100g of carbs followed by a no carb day, the finish off with a higher day. I'm eating chicken, ground turkey, whole eggs, egg whites, sweet potatos, red potatos, cottage cheese, all natural peanut butter. On high carb days I'll throw in some simple sugars after I train. I also try to time my carbs, some carbs first meal and the rest around my workout.
With cardio I do HIIT 3 times a week, and slow steady cardio 3 times a week with an average calories burned of about 400 or so. I try to mix up the cardio times every few weeks to avoid adapting to it.
I ran some Eca awhile back, I've been conteplating giving it another run. I saw good results from it
Are you still 240lbs? I'm a little over 200 right now and I'm trying to slowly carefully lean out eating around 2800-3000. I'm shooting for a pound a week to avoid any muscle loss whatsoever. I'm doing the same thing cardio wise but 5 days a week, I'll go back and forth between HIIT and long duration low intensity depending on what I'm feeling that day. Idk your metabolism like you do but if it's average I would think you should be eating atleast as much as I am. you have 30lbs on me or so so you should be eating atleasT how much I am unless you have an incredibly slow metabolism. I have my carbs set higher then you also, for big muscle groups I'll be around 200-250g and for small muscle groups I try to keep it at 100, 50 pre workout and 50 post and off days I'll stay under 100 and Sunday I'll carb up around 300+. This seems to be working well for me I've really tightened up in just the past 3 weeks.
With cutting off cycle you really have to watch the diet and be careful to not go into to much of s deficit. So your Maintance is 3000 cals which is how you got your 600 cal deficit at 2400? And then the cardio on top of that to bring you into a 1000 calorie deficit. On cycle id say that's fine or if you hadn't just finished pct. you really need to be careful trying to diet directly after a cycle. The body isn't used to all that new muscle yet not to mention your test levels might not be optimal quite yet. So you may want to consider adding back in 400 calories or so. That can be 1 more meal per day 8oz boneless skinless chicken breast and a cup of brown rice, or fish, or a smaller portion of red meat, or you could add 200 more cals to two of your meals. That eould bring you into a 600 cal deficit between cardio and your diet. You should stay more full and satisfied and lose a pound of fat a week which is the steepest deficit I would be in directly after a cycle and pct.
Just monitor your measurements (waist stomach arms chest legs etc) your strength and the mirror. If you're waist isn't dropping but your losing size on your body parts and strength is suffering then you know you need to make adjustments.
I'm sitting right at around 200 pounds right now. Over the past 2 months or so I dropped a lot of weight, even during my cycle (ran some highly dosed var/ and small dose of test e). My waist shrunk, abs popped out and got real vascular. All signs of dropping body fat. I think I might have screwed myself trying the keto diet. I had a week where all I could take i was liquids (had all my wisdom teeth pulled) then right after that I started keto. And now that I think about it that's when my appetite started going nuts. I really just want to get my body fat down a little more before I hit my winter bulk, but with the ridiculous food cravings it seems not realistic. Maybe it's just a mental thing. I might give what you are saying a try, up my calories some, and cycle carbs around muscle groups worked
Thumbs up for MedDx.. At some point once you get close/into the single digits, you simply can't create a greater caloric differential through starving yourself. If you are honestly getting that hungry, it's either MENTAL or you are starving yourself too much. Eat more, exercise more. I also find coffee amazing for suppressing hunger pangs.
If you're talking about non-motivational help there are things like Rimonabant for appetite suppression and Clenbuterol for weight loss that you can use for a short time if you are absolutely desperate to get that last point of body fat.. but as someone who has used Clen quite a few times I will say from my standpoint it's not really worth it and I will never touch the stuff again..
Thanks for the reply man, I might in fact be starving myself. I drink black coffee in the am, maybe I should add some coffee in throughout the day. And I'm with you on the clen, I try to stay away from it. My body does not like it
Dont suppress your appetite. Dont stop eating. Titrate your calories and macros to meet ur goals. Eat nutrient dense foods when u get hungry and increase good fats (olive oil and coconut oil). Hard boiled eggs, nuts, peanut butter, milk, cottage cheese. Small frequent snack/meals that are wholesome and good. No soda pops, no high fructose corn syrup, nothing that is going to increase, or ramp, your glycemic index. Your body is rebounding. Beat it!! Keep water with you all the time.
I've been stuck on the whole eat every 2-3 hour mindset. That might be something that needs to be changed. I eat nothing but nutrient dense foods, and stay away from high glycemic foods with exception for around my post workout on my higher carb day. I listed out my foods up in the reply to irongame, if those are good sources, you think changing my meal timing would help? I appreciate it
U could try, but i dont think thats it. Try more meals with less calories per meal, but total calories still add up to original number..are u using a protein powder?
Edit
U could try, but i dont think thats it. Try more meals with less calories...are u using a protein powder?
...with less calories per meal, but with same total amount of original calories..
I use whey isolate post workout, and casein before bed.
Do u use milk with these? If so, which kind?
I stay away from milk, it gets me bloated real fast. I use unsweetend almond milk
Are you on EQ?
Personally I don't see with the problem is you want results keep eating.
Currently I'm not on anything. Just finished pct off of my last cycle about a month ago. I'm in a pretty high caloric deficit currently as I've been increasing the deficit over the past few months to keep the fat loss going, problem is my appetite is out of control, I'm trying to curb my appetite while keeping my calories where they need to be
I wanna know what your bloodwork reveals...when u.going to get it done?
I actually just got an email from my doc, said my blood work didn't show any concern and everything looks good. I have a follow up in person on friday
Good! Make sure u leave with copies of your information.