Hungry in the evening

Thorbjornn
Thorbjornn Posts: 329 Member
in Health and Weight Loss
Here's the basics...

Currently 200 lbs, ~23% body fat.
Goal 175 lbs, 15% (weight and b.f. % roughly).
Maintenance calories 2300-2400; weight loss 1800-1900 +/- according to Katch-McArdle Formula. So my calories are set to 1800, macros 40/35/25 protein/carbs/fat.

The problem is that I'm getting most of my calories early in the day, so that by the time dinner time comes around, the small dinner I'm left with doesn't hold me through the night. I find I have to have another small meal, that will put me over my allotment. If you look at my food log http://www.myfitnesspal.com/food/diary/Jainarayan the Chobani yogurt and Muscle Milk are actually late afternoon, the rest is lunch.

So, I'm not sure if the numbers are wrong (too low) or there's some other adjustments I have to make. Please feel free to comment. :smile:

Btw, if I'm really at a deficit, I should lose .5 - 1 lb per week. I don't know why there's the line "If every day were like today... You'd weigh 197.1 lbs in 5 weeks ". Five weeks to lose 3 lbs? :noway:

Replies

  • ultraconvoy
    ultraconvoy Posts: 21
    I would get rid of the muscle milk.
  • ultraconvoy
    ultraconvoy Posts: 21
    I would get rid of the muscle milk and add something more filling to replace that like peanut or almond butter
  • Crsfire
    Crsfire Posts: 10
    My Cal. are about the same as you and when I get hungry at night I usually eat an apple and a 100 cal bag of pop corn and drink something. this seems to hold me over for the night.
  • Thorbjornn
    Thorbjornn Posts: 329 Member
    Really? Why is that, is it crappy? I don't use RTD shakes that often, usually I use whey powder and milk.
  • Thorbjornn
    Thorbjornn Posts: 329 Member
    My Cal. are about the same as you and when I get hungry at night I usually eat an apple and a 100 cal bag of pop corn and drink something. this seems to hold me over for the night.

    We loves popcorn, Precious! (OK, been watching The Hobbit). I hit the fiber allotment but maybe more would help fill me up.
  • Thorbjornn
    Thorbjornn Posts: 329 Member
    I would get rid of the muscle milk and add something more filling to replace that like peanut or almond butter

    Ah, OK... gotcha. Yeah, the MM doesn't seem to hold very long. I was just thinking about throwing caution to the wind for today and having some pb on wheat and non-fat milk, maybe throw some whey in the milk.
  • cmriverside
    cmriverside Posts: 34,453 Member
    Muscle milk just has a lot of sugar and not that much in the way of protein and fiber. You'd be better off eating some actual protein like meat or eggs - you'd feel more full.

    See if you can postpone your morning meal for a few hours and eat a larger late meal. That seems to be what works best for me.
  • zyxst
    zyxst Posts: 9,149 Member
    Can you save some calories for the evening?
  • Thorbjornn
    Thorbjornn Posts: 329 Member
    Muscle milk just has a lot of sugar and not that much in the way of protein and fiber. You'd be better off eating some actual protein like meat or eggs - you'd feel more full.

    I'm starting to think that may be part of the problem.
    See if you can postpone your morning meal for a few hours and eat a larger late meal. That seems to be what works best for me.

    Actually I don't eat until about 10 am. I can't seem to eat much earlier than that. I'm thinking about trying to get *something* into my tummy way earlier.
  • Thorbjornn
    Thorbjornn Posts: 329 Member
    Can you save some calories for the evening?

    I think that's the most logical thing, but now I think maybe I just don't have enough for the whole day. I mean, a 200 lb male needing to lose maybe 25 lbs, 1800 calories? I'm starting to think that's a bit low.

    Oh, and I think the 3 oz. of the pork loin (pretty lean) is a *kitten*-for-the-birds amount. I can definitely handle a few ounces more.
  • cmriverside
    cmriverside Posts: 34,453 Member
    Can you save some calories for the evening?

    I think that's the most logical thing, but now I think maybe I just don't have enough for the whole day. I mean, a 200 lb male needing to lose maybe 25 lbs, 1800 calories? I'm starting to think that's a bit low.

    Oh, and I think the 3 oz. of the pork loin (pretty lean) is a *kitten*-for-the-birds amount. I can definitely handle a few ounces more.

    OH! Yeah, that's way low.

    Here, read these two excellent threads:

    http://www.myfitnesspal.com/topics/show/1080242-a-guide-to-get-you-started-on-your-path-to-sexypants

    http://www.myfitnesspal.com/topics/show/819055-setting-your-calorie-and-macro-targets
  • Thorbjornn
    Thorbjornn Posts: 329 Member
    Can you save some calories for the evening?

    I think that's the most logical thing, but now I think maybe I just don't have enough for the whole day. I mean, a 200 lb male needing to lose maybe 25 lbs, 1800 calories? I'm starting to think that's a bit low.

    Oh, and I think the 3 oz. of the pork loin (pretty lean) is a *kitten*-for-the-birds amount. I can definitely handle a few ounces more.

    OH! Yeah, that's way low.

    Here, read these two excellent threads:

    http://www.myfitnesspal.com/topics/show/1080242-a-guide-to-get-you-started-on-your-path-to-sexypants

    http://www.myfitnesspal.com/topics/show/819055-setting-your-calorie-and-macro-targets

    Thanks, those are good posts. I've been scouring the 'net and found info that says pretty much the same thing. The guys at bodybuilding.com have told me this also. We did some calcs and it turns out that 1800 calories is way too low for me. We did the Katch-McArdle calcs and came up with about 2300 cals. for weight loss, using moderate activity factor. Last night when I had a milk and whey shake, and pb on multi-grain bread, that really took the edge off.

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