Please help me. I’m such a noob at this diet stuff. I’ve been in a 4 week caloric deficit of probably 700 calories if I consider the extra exercise I’m doing. I’m 81kg at 186cm. Was going really easy mentally and physically till I hit a completely wall on Monday in terms of energy and fatigue. I was lights out and had to go home for the day because I couldn’t think straight.I took it as a signal that I need to eat maintenance for a couple days. I’m on a second day of maintenance. Eating lots of carbs so that my glycogen refills. Since then I’ve been feeling like a bottomless pit of hunger even though I’m eating more. What am I doing wrong?Pic related is normal diet plus extra carbs. I get extremely hungry at 10am so have an extra meal currently. Evenings I don’t get hungry and can sleep ok.
>>77365608who the fuck uses kilojoules
>>77365608Start smoking or develop actual willpower. There is nothing better than being skinny so just get used to feeling hungry and it will eventually go away. You are weak and fat and WEAK.
>>77365628Non-burgers.
>>77365635Im from the old world myself but ive never heard of anyone using kilojoules to track your food intake.>>77365608depending on your BF percentage I'd actually bulk up btw
>>77365608>I’ve been in a 4 week caloric deficit of probably 700 calories if I consider the extra exercise I’m doingNever consider exercise when counting calories if your goal is to lose weight.>I took it as a signal that I need to eat maintenance for a couple days. I’m on a second day of maintenance. Eating lots of carbs so that my glycogen refills.Because humans never feel bad for other reasons? It's a worrying sign that you dove back into eating. What's your weight loss actually been like over the 4 weeks?>Since then I’ve been feeling like a bottomless pit of hunger even though I’m eating more. What am I doing wrong?Nothing. Look up the effects of obesity on fat cell production, leptin production, and hunger signaling. If you have a bunch of extra fat cells that are empty, you will always feel more hungry than someone who was never obese. It will never go away, your body doesn't get used to it.
>>77365608you sound metabolically unhealthy. are you taking any supplements?
>>77365631I’d rather just eat at maintenance a couple days instead of starting smoking lmao. It’s weight loss, not a will power battle.>>77365655> It's a worrying sign that you dove back into eating.That’s a bit dramatic lol. Weight loss has been 0.7kg per week steady. Was definitely because of the cut.>>77365644Pic related. Idk id say I’ve got a while to go.
>>77365666Just these currently
>>77365655It would hate to be you. Doom and gloom. Feel better soon.
>>77365675it's probably your digestion causing problems. >vitamins there are lots of herbs in those vitamins. your multi also contains ginkgo. i doubt it's having that big of an effect, but just take chemical vitamins, not herbal extracts. the quality of the fish oil might be bad too if this company is not selling a good product. >diet80mL milk? wtf even is this snack? never mix banana with milk. the wheat could be causing a histamine reaction. if vegetables are raw, stop eating them - carrot is fine. i would incorporate more fruit juice and dairy, especially yogurt. remove the almond milk, it is absolutely pointless food. after you cut out some of the foods i suggested above, incorporate a serving of beans every few days. these are just some thoughts after looking at your diet. it's not bad but this is my initial reaction.
>>7736573180ml milk is just for a coffee (overshooting estimate). Thanks for the analysis, I’ll add some yogurt for snacks and switch to normal milk for my cereal. I have beans + lentils in the lunch but will up the amount that I’m eating overall (perhaps swap out a breakfast).
>>77365692How you feel about the truth is a you problem and hunger being negative is a mindset. I think I'm much better being me, thank you.
>>77365742Post body.
>>77365741oh I see. my suggestions would be to remove hard to digest foods (beans, grains) and move to very simple, highly digestible foods like milk, eggs, and whole fruits and juices, then gauge how you feel after a few weeks. i was going to suggest a good B complex vitamin but your current stack has a lot of them. just looking at the diet you posted you could be low on electrolytes as well. it could be as simple as drinking 1L milk per day to replenish electrolytes.
>>77365669idk i'd say you are lean and can bulk if you dont mind the extra bodyfat for some months. I don't know why you train, but im 76 kilos at 178cm and im currently bulking to 85 and lifts are going up aggressively. depends on your goals but I'd bulk if I were you your frame can carry it
>>77366494FWIW; that's a photo with zero water retention.I think once i get down from 81 to 77.5kg that i'll finally feel like I have breathing room to do a sustained lean bulk without feeling like shit about being fat.
>>77365608>81kg186cmThat’s lean enough if you’re natural (looking lean in your pic at your stats). You can go leaner but it won’t be very sustainable unless you’re unemployed/have no commitments. Are you really only eating 1000kcal/day? That’s way too low. You’ll end up losing muscle mass too. Aim for a slower rate of loss 0.25kg/week as every kg you’ll lose from this point will have a dramatic effect on your physique and each kg will be much harder to lose
>>77365608This is the type of autist shit that doesn't work calorie counting is bullshit barely anything you have eaten is sustaining eat some real food with meat in the morning youre not a child anymore
>>773656081. You are not fat2. Try a Mediterranean type diet, it has helped me have stable energy levels and not feel empty
>>77365628>working out and burning 2 MJ of energy>Eating 649 kJ worth of post workout eggs energyUsing Joules is kinda based, ngl.
>>77365608Increase fat intake by at least 10% and lower carbs by the same amount.
