Constant Hunger / Putting Weight

andyluvv

Hey Guys,

I need some advice. I'd really like to put on some muscle but I've been struggling with it quite a lot.
I managed to get some gains over the past week (about 3 kg) but then I noticed I had lost it when I stepped on the scales yesterday. I got so upset that I ended up eating a LOT at the coffee shop I work for. Diet hasn't been disastrous today but I have been feeling hungry all the time. I'm not lifting tomorrow as I'm working early and meeting a friend later, but I just hate when I feel this "empty" some days. Could it be from not eating enough? I'm currently on 2400 calories and doing 5x5 every other day (1 day lift, 1 day rest or so).

I tend to walk a lot as I manage to save on public transport that way and I would say I'm generally active as a person. I had an electrode test when I went to my friend;s gym last month and apparently I have 10% body fat and burn on average 2800 cals - not sure how accurate that is!



I've been taking creatine, myprotein hx. I haven't been honest with my tracking the past couple of days due to the increased hunger. Any advice on how to make gains that'll stay? Also, any advice on programs? I quite like Stronglifts 5x5 as they keep the training short but focused, but I've been struggling with it all now that the weight is quite heavy.
I keep repeating it until I reach proper form. IS there a way to maximise strength gains whilst managing BF%?

I think this is it... any advice is welcome (including my diet and macro ratios!)

Thanks,

AsISmile

Only way to gain weight, muscle or fat, is eating in a calorie surplus.
I am a girl, your height, 66 kg, and maintain my weight at a TDEE of 2200.
Your cards says you are moderatly active, plus you say you lift 3 times a week, and I'm assuming your a guy.. Guys generally need to eat more than women... And you are on a bulk..
Furthermore, the picture of your card has a either the maintenance or bulk calorie number on it, 2840 calories.
You are most likely not eating enough calories at 2400 to bulk.
I'm not sure at the accuracy of a electrode test, but even comparing your stats to mine it seems likely you need to eat a bit more.
It seems like you have seen no gains at all right? Start eating more. Increase calories by a 100 and eat like that for a week.
Furthermore, try thr scooby workshop TDEE calculator and see what it says. To bulk you need to eat 250 calories over your TDEE.

Now on to that 3 kg you gained and lost. All water weight. You are definetly not supposed to gain 3 kg in a week on a bulk... More like 1-2 a month. You say your diet was a bit out of control, probably high sodium, hence the water weight.

Why would you not honestly track your food because you are hungry? You are on a bulk, you are allowed to eat lots of calories. Not tracking is only fooling yourself. So what if you had chips and cookies and whatever "bad" stuff three days in a row. We don't care. All that not tracking food accomplished is that you now not know how much you actually ate, and if it was enough. There is no good and bad food. There just is food that is high in micronutrients and food that is not. If you eat enough from the one, why would it be bad to eat the other?
Tracking is a tool that needs to serve you, help you reach your goal. It is not a test and not a competition.

If you seriously want to bulk I'd advice you to read the bulking for beginners post: https://community.myfitnesspal.com/en/discussion/10226536/bulking-for-beginners
Perhaps if you figure out your bulk, the strength gains will come again. (Not a lifting expert here, but do know 5x5 is supposed to be good program).

Edit: I input your numbers into http://scoobysworkshop.com/accurate-calorie-calculator/
I asummed moderare activity.
It says your maintenance calories are at 2575. Hence, for a clean bulk you need to eat 2825 calories.
So currently you are only eating at maintenance. Diet your way up to more calories and see how it goes.

andyluvv

Hi there,

Thank you so much for the reply
Could you help with the macros as well? I'm not sure if how it is set at the moment is good enough for a bulk.

I tend to skip tracking when I'm not really "sure" how much I've done (or overdone).

It's been quite difficult to work since for instance, today I've eaten a lot of soup, snacked on some pastries... It's kinda hard to track. I've noticed that I seem to have gained a bit of muscle on my arms and I feel that my tummy is also a bit less "slim". Legs have also grown thicker (I seem to put on weight on my legs REALLY easy) but other than that - I don't seem to be getting much stronger which has been frustrating to say the least. And then I seem to be hungry ALL the time (or at least every couple of hours!)

I'll give the bulking for beginners a read! I think it's difficult to bulk post weight loss since you train yourself to restrict and then you're eating a lot again.

se015

andyluvv wrote: »

Hi there,

Thank you so much for the reply
Could you help with the macros as well? I'm not sure if how it is set at the moment is good enough for a bulk.

I tend to skip tracking when I'm not really "sure" how much I've done (or overdone).

It's been quite difficult to work since for instance, today I've eaten a lot of soup, snacked on some pastries... It's kinda hard to track. I've noticed that I seem to have gained a bit of muscle on my arms and I feel that my tummy is also a bit less "slim". Legs have also grown thicker (I seem to put on weight on my legs REALLY easy) but other than that - I don't seem to be getting much stronger which has been frustrating to say the least. And then I seem to be hungry ALL the time (or at least every couple of hours!)

I'll give the bulking for beginners a read! I think it's difficult to bulk post weight loss since you train yourself to restrict and then you're eating a lot again.

I agree with this. Add total calories to about 2900 per day. For macros it typically goes like this; protein in grams per day should be equivalent to your body weight in lbs. fat should be between 20-30% of your daily total calories although some say 40% of your total weight but I'd go for 30% of total calories for now. So take 30% of your total calories you plan on eating and then divide that by 9 and that's your fat in grams for the day. Then the remaining calories are carbs. Remember there are 4 grams per calorie for carbs and protein and 9 grams per calorie for fat. If you need more help pm me. I think it might be 5 grams not 4 I forget but I'll look it up haha.

AsISmile

andyluvv wrote: »

Hi there,

Thank you so much for the reply
Could you help with the macros as well? I'm not sure if how it is set at the moment is good enough for a bulk.

I tend to skip tracking when I'm not really "sure" how much I've done (or overdone).

It's been quite difficult to work since for instance, today I've eaten a lot of soup, snacked on some pastries... It's kinda hard to track. I've noticed that I seem to have gained a bit of muscle on my arms and I feel that my tummy is also a bit less "slim". Legs have also grown thicker (I seem to put on weight on my legs REALLY easy) but other than that - I don't seem to be getting much stronger which has been frustrating to say the least. And then I seem to be hungry ALL the time (or at least every couple of hours!)

I'll give the bulking for beginners a read! I think it's difficult to bulk post weight loss since you train yourself to restrict and then you're eating a lot again.

Yeah, I already had the idea you came from a restricted diet. Just reverse diet your calories up and work hard.

On macros, recomendations are different depending on who you ask. I just always repeat what someone more knowledgeable than me told me
0.6-0.8 grams of proteine per lbs of bodyweight
0.4-0.45 grams of fat per lbs of bodyweight
Fill the other calories with carbs.

These are however minimums, and some people seem to do better on a higher protein and higher fat (low carb) diet.

TavistockToad

you want to gain muscle but you're eating in a deficit?

andyluvv

TavistockToad wrote: »

you want to gain muscle but you're eating in a deficit?

@TavistockToad I think that if you read everything I said, I said I tend to not be able to accurately track everything I eat because of work. I currently work in a shop and I tend to have to try different foods and drinks not to mention since it's a bit of a "natural organic food" place we have lots of "natural" salads that I can't really track accurately due to lack of nutritional information. I also make coffees all day and I have to try a lot of what I make so it makes it hard to accurately track.

It's easy to quickly judge me by saying "duh you're not eating enough" - but as I mentioned previously, I haven't been able to accurately log. Today for example, I was once again feeling very hungry after work and a 30 minute workout with a trainer. On the way home I devoured: a protein shake, two peaches, a pack of turkey slices, a pack of chicken satay and 3 slices of salmon roundelle things.

Got home still hungry and had a tuna sandwich and 400g of yogurt. So yeah - I don't think I'm "not eating enough" - you're just not paying attention to what I'm saying before reaching a conclusion (which is neither nice nor helpful!).

Thank you @AsISmile for the tips. I've sent you a friend request as I could really do with suggestios on how to get over this and also with workouts. My trainer today said I should go for hypertrophy rather than strength to build muscle. Changing routines always makes me worry because it'd be nice to find something that works.

@Seth1825 I've sent you a friend request too. I would gladly accept the help (especially since you seem to know what to do judging by your picture!)

@odinmad thanks for the suggestion. I currently deadlift and squat with 5x5 and I like the fact that it's a short workout (I tend to gym in the morning before work so I can't take hours at the gym). I'm trying to increase my calories slowly (even if lately I have been blowing it due to increase hunger).

If anyone has any more suggestions I'm all ears! Also, if someone could help me find the ratios for my body weight/height I'd appreciate it - I always find the instructions rather confusing and maths have always been my downfall XD

Thanks again

TavistockToad

andyluvv wrote: »

TavistockToad wrote: »

you want to gain muscle but you're eating in a deficit?

@TavistockToad I think that if you read everything I said, I said I tend to not be able to accurately track everything I eat because of work. I currently work in a shop and I tend to have to try different foods and drinks not to mention since it's a bit of a "natural organic food" place we have lots of "natural" salads that I can't really track accurately due to lack of nutritional information. I also make coffees all day and I have to try a lot of what I make so it makes it hard to accurately track.

It's easy to quickly judge me by saying "duh you're not eating enough" - but as I mentioned previously, I haven't been able to accurately log. Today for example, I was once again feeling very hungry after work and a 30 minute workout with a trainer. On the way home I devoured: a protein shake, two peaches, a pack of turkey slices, a pack of chicken satay and 3 slices of salmon roundelle things.

Got home still hungry and had a tuna sandwich and 400g of yogurt. So yeah - I don't think I'm "not eating enough" - you're just not paying attention to what I'm saying before reaching a conclusion (which is neither nice nor helpful!).

Thank you @AsISmile for the tips. I've sent you a friend request as I could really do with suggestios on how to get over this and also with workouts. My trainer today said I should go for hypertrophy rather than strength to build muscle. Changing routines always makes me worry because it'd be nice to find something that works.

@Seth1825 I've sent you a friend request too. I would gladly accept the help (especially since you seem to know what to do judging by your picture!)

@odinmad thanks for the suggestion. I currently deadlift and squat with 5x5 and I like the fact that it's a short workout (I tend to gym in the morning before work so I can't take hours at the gym). I'm trying to increase my calories slowly (even if lately I have been blowing it due to increase hunger).

If anyone has any more suggestions I'm all ears! Also, if someone could help me find the ratios for my body weight/height I'd appreciate it - I always find the instructions rather confusing and maths have always been my downfall XD

Thanks again

Or I was asking a question to clarify, given that it is not possible to lose fat and gain muscle at the same time (other than a little newbie gains or slow recomp)... You really are hangry.

andyluvv

TavistockToad wrote: »

andyluvv wrote: »

TavistockToad wrote: »

you want to gain muscle but you're eating in a deficit?

@TavistockToad I think that if you read everything I said, I said I tend to not be able to accurately track everything I eat because of work. I currently work in a shop and I tend to have to try different foods and drinks not to mention since it's a bit of a "natural organic food" place we have lots of "natural" salads that I can't really track accurately due to lack of nutritional information. I also make coffees all day and I have to try a lot of what I make so it makes it hard to accurately track.

It's easy to quickly judge me by saying "duh you're not eating enough" - but as I mentioned previously, I haven't been able to accurately log. Today for example, I was once again feeling very hungry after work and a 30 minute workout with a trainer. On the way home I devoured: a protein shake, two peaches, a pack of turkey slices, a pack of chicken satay and 3 slices of salmon roundelle things.

Got home still hungry and had a tuna sandwich and 400g of yogurt. So yeah - I don't think I'm "not eating enough" - you're just not paying attention to what I'm saying before reaching a conclusion (which is neither nice nor helpful!).

Thank you @AsISmile for the tips. I've sent you a friend request as I could really do with suggestios on how to get over this and also with workouts. My trainer today said I should go for hypertrophy rather than strength to build muscle. Changing routines always makes me worry because it'd be nice to find something that works.

@Seth1825 I've sent you a friend request too. I would gladly accept the help (especially since you seem to know what to do judging by your picture!)

@odinmad thanks for the suggestion. I currently deadlift and squat with 5x5 and I like the fact that it's a short workout (I tend to gym in the morning before work so I can't take hours at the gym). I'm trying to increase my calories slowly (even if lately I have been blowing it due to increase hunger).

If anyone has any more suggestions I'm all ears! Also, if someone could help me find the ratios for my body weight/height I'd appreciate it - I always find the instructions rather confusing and maths have always been my downfall XD

Thanks again

Or I was asking a question to clarify, given that it is not possible to lose fat and gain muscle at the same time (other than a little newbie gains or slow recomp)... You really are hangry.

I am @TavistockToad , and I apologise if that's what you were asking, but I get that "you're not eating" enough quite a lot and it can be really frustrating after a while. Mostly because as I said before, I come from a restrictive diet where I put a lot of effort to lose 5 stone. I want to gain weight in the form of muscle and avoid going back to where I started from - if you see what I mean. (Which would be quite sensible, right?). Thanks for understanding!

AsISmile

You are very welcome.
I thought I accepted your request but I think something went wrong. I'll send you a new one.
Just know that this is how far my knowledge goes. Personally I have gained weight, but never on a bulk, and haven't even started strength training yet. Your pt probably knows better than I what a good workout is.
I'm just good at repeating what I've learned here on the forum.

_benjammin

andyluvv wrote: »

...Could it be from not eating enough? ...

I tend to walk a lot as I manage to save on public transport that way and I would say I'm generally active as a person. I had an electrode test when I went to my friend;s gym last month and apparently I have 10% body fat and burn on average 2800 cals - not sure how accurate that is!
Any advice on how to make gains that'll stay? Also, any advice on programs? IS there a way to maximise strength gains whilst managing BF%?
...

Yes. Congrats on losing, bulking can be a mental struggle after weight loss.
I'm the same height as you and when I was 150lbs I was about 10%BF and maintenance calories were about 2600 so I'd guess your info is relatively accurate.
Even if your tracking isn't accurate, eat if you are hungry and keep lifting. If you don't freak out looking at the scale, weigh yourself everyday and track 7 day weight averages. Take progress pictures. If your weight drops and your lifts are struggling, eat more. If your (average) weight is going up more than 2 pounds a week and you think you are looking "fluffy", work on tracking better and lower your calories a bit.
I did SL5x5 "by the book". Deloads and ramping as prescribed and after 3 stalls and deloads, dropped to 3x5, then 1x5 and then switched programs. If you can still make gains as laid out in the program and are enjoying it, keep at it.
Maximizing strength and minimizing fat increase is a slow process, have patience.

pbryd

The only way to do it correctly is to accurately measure your calories. If this means preparing food at home and taking it to work then that's what it's going to take.

Do 3 short high intense sessions at the gym per week and work out your average calorie intake for the day.

If you're really eating as much as you can, then you can add some dirty calories like a burger or ice-cream to increase your calories further.

andyluvv

pbryd wrote: »

The only way to do it correctly is to accurately measure your calories. If this means preparing food at home and taking it to work then that's what it's going to take.

Do 3 short high intense sessions at the gym per week and work out your average calorie intake for the day.

If you're really eating as much as you can, then you can add some dirty calories like a burger or ice-cream to increase your calories further.

Thanks guys. Unfortunately taking food from home is not an option as it'd increase my expenses when my meal is part of my payment at work. Also I think I that on a bulk I don't have to be as horrible tracking since you're trying to gain.

Just an update. I've been doing testosterone replacement therapy for a while as doctors found that I had low levels of T. My doc rang today and said my last blood test was good and showed my T at normal levels. I asked about the hunger and he said that if I'm working out the T would help with muscle development and as muscle burns more calories than fat, my body is probably requiring extra energy.