eating 20 % deficit

louzara5

But i am still hungry and end up overeating one day per week by 500 cals or more!
what should i do at this point?

heybales

Confirm everything, because you could easily be under-eating still.

Best estimate of BMR using bodyfat%. Be sad to have higher BMR and TDEE and be eating to lower one by decent amount.

Best estimate of TDEE level, you could be underestimating your avg day, did you do rough 5 levels with only exercise time included, but you actually have non-sedentary 40 hr desk job.

How much left to lose, this group goes for 15% in order to get most bang for exercise effort, but less to lose less should be lost weekly.

If that's all correct.
Lifting weights heavy could just mean your body wants to make some great changes for improvement, but you want weight loss now, so you'll just have to fight the hunger or go in to more maintenance mode in increasing weights or do so slower.

If you make that 1 day after a good lifting workout, no big deal.

AnitraSoto

^^^ yep ^^^ Make sure your TDEE is correct - people often underestimate their activity level (resulting in continued under eating...) Also, EM2WL generally recommends a 15% cut - maybe try going up to that level and see if that helps.

I also find that I am hungriest on the days I workout hardest. If I have had a really tough workout, I don't worry about going over a bit, I just make sure it is healthy and high protein...