Feeling hungry...

EmmaReed84

So normally in a day I have to really make an effort to eat at the very least 1200 calories, I only eat small portions and don't often feel hungry (I eat because I need to eat to live, not because I feel hungry) Also I must stress I am not trying to lose weight by cutting food or anything like that although my ticker says 112 that was my original goal, but actually I do like the size I am now. I just need to build muscle. Which brings me back to the food.

Yesterday in the morning I was given a new program and shown how to do the weights (BB squats, deadlift, stiff leg deadlift all 4sets 6reps @30kg. Also TRX), I did a few in the morning as I being sown, but not a proper workout so went back to the gym in the evening to do the full program, I have woken up feeling the effects of my workout but I am also feeling hungry... As in really hungry.today I have very easily eaten just under 1500 calories.

Surely that cannot be a result of yesterdays workout already?

My calories are set at 1290. Am I correct in thinking that if I am going to be doing heavy lifting I may need to increase my calories?

Can anyone also give me to good tips on increasing my calorie intake in a healthy way (not eating an extra chocolate bar) BTW I hate peanut butter, can't even stand the smell LOL.

auddii

If you're looking to stay at your weight and possibly build muscle, you need to eat at least maintenance (you'll probably need to bulk at some point, but I figure we'll start low and not give you a heart attack). Change your MFP goals to maintenance, and then eat back your exercise calories if you didn't include them in your activity level. I get starving after lifting, so yes, you are probably really hungry because you'll need to fuel your workouts.

As for increasing calories, there's nothing wrong with a chocolate bar. But there are definitely other ways with nuts, nut butters (peanut butter is just one of many), cooking with olive oil, add avocados to a salad, etc. And eat more protein (and possibly carbs), you're going to need it.

If you don't know what your macros should be, take a look at this post:
http://www.myfitnesspal.com/topics/show/819055-setting-your-calorie-and-macro-targets

EmmaReed84

If you're looking to stay at your weight and possibly build muscle, you need to eat at least maintenance (you'll probably need to bulk at some point, but I figure we'll start low and not give you a heart attack). Change your MFP goals to maintenance, and then eat back your exercise calories if you didn't include them in your activity level. I get starving after lifting, so yes, you are probably really hungry because you'll need to fuel your workouts.

As for increasing calories, there's nothing wrong with a chocolate bar. But there are definitely other ways with nuts, nut butters (peanut butter is just one of many), cooking with olive oil, add avocados to a salad, etc. And eat more protein (and possibly carbs), you're going to need it.

If you don't know what your macros should be, take a look at this post:
http://www.myfitnesspal.com/topics/show/819055-setting-your-calorie-and-macro-targets

Thank you.

I do need to be careful with the amount of protein in my diet as I have stage 3 kidney disease with a fairly consistent protein leakage which is making my disease progressively worse to the point I will eventually end up with renal failure (talking like 30+ years though... I hope)

I don't like any nuts, or avocado, I am quite a fussy eater really. I can eat most fruits and some salad things (lettuce and cucumber (tomatoes-at a push)), and as for veggies usually just Carrots, Green beans, broccoli, sweetcorn

I do like meat, and do enjoy pasta, rice and potatoes.

auddii

If you're looking to stay at your weight and possibly build muscle, you need to eat at least maintenance (you'll probably need to bulk at some point, but I figure we'll start low and not give you a heart attack). Change your MFP goals to maintenance, and then eat back your exercise calories if you didn't include them in your activity level. I get starving after lifting, so yes, you are probably really hungry because you'll need to fuel your workouts.

As for increasing calories, there's nothing wrong with a chocolate bar. But there are definitely other ways with nuts, nut butters (peanut butter is just one of many), cooking with olive oil, add avocados to a salad, etc. And eat more protein (and possibly carbs), you're going to need it.

If you don't know what your macros should be, take a look at this post:
http://www.myfitnesspal.com/topics/show/819055-setting-your-calorie-and-macro-targets

Thank you.

I do need to be careful with the amount of protein in my diet as I have stage 3 kidney disease with a fairly consistent protein leakage which is making my disease progressively worse to the point I will eventually end up with renal failure (talking like 30+ years though... I hope)

I don't like any nuts, or avocado, I am quite a fussy eater really. I can eat most fruits and some salad things (lettuce and cucumber (tomatoes-at a push)), and as for veggies usually just Carrots, Green beans, broccoli, sweetcorn

I do like meat, and do enjoy pasta, rice and potatoes.

Definitely do what works for you, and you and your doctor will know better than anyone on this site what an appropriate protein level is for you.

As for veggies, I love roasting mine; I just toss them in some olive oil, salt, pepper, garlic powder, and onion powder. Super tasty, and the oil helps add some calories. Try skipping thins like low fat salad dressing if you're doing salad or low fat anything for that matter. You can switch to full fat cheeses and milk if you've been skimping to save calories. Now that you have calories to spare, avoid the "diet" foods.

EmmaReed84

Thanks again.

I just don't want to increase my calories with the wrong things.

I have been enjoying a light chocolate bar most days (two today thanks to mother-in-law... "My Emma, haven't you lost weight. here have a chocolate"lol) Also having a packet of Skips and a muller crunch corner as a snack, but is that going to ruin what I have achieved, do I still need to ditch that sort of food and only have it as a rare treat and concentrate on eating healthy calories only.

auddii

Thanks again.

I just don't want to increase my calories with the wrong things.

I have been enjoying a light chocolate bar most days (two today thanks to mother-in-law... "My Emma, haven't you lost weight. here have a chocolate"lol) Also having a packet of Skips and a muller crunch corner as a snack, but is that going to ruin what I have achieved, do I still need to ditch that sort of food and only have it as a rare treat and concentrate on eating healthy calories only.

There is a commonly used term called IIFYM (if it fits your macros). It's not a blanket eat whatever you want, but if 80-90% of the foods you eat are healthy and nutrient dense, for your last calories remaining, eat what you want to fill out the rest of your calories. Some people want a pop tart every day. Or ice cream. If they have the calories, why not?

Here's Sara's story. She eats ice cream every day, and she looks amazing:
http://www.myfitnesspal.com/topics/show/903628-one-year-of-barbells-and-ice-cream-my-story-so-far-pics



And a random side note, you could also try drinking bone broth instead of water (really good with a lot of spices), although I'm not sure how much of broth is protein. Again, do what you need to do to take care of your body as discussed with your doctor.

auddii

Great article I just found that you should read:

http://gokaleo.com/2012/09/19/body-composition-that-last-five-pounds-and-how-to-deal-with-problem-areas/