Hungry all the time!

I took a look at your food diary. You seem to be pretty consistently way under your calorie goal. Assuming you have your calories set correctly for maintenance, I would say you need to eat more! I suggest you try to meet your protein and fat goals each day. This will help greatly with hunger.

You are WAY under everyday, eat more!

look at what you're eating and then change it. I have found when this has happened to me…when i looked back at what I was eating and then changed it to something with more protien or fiber the hunger was gone.

For me, it was something as simple as a 45 calorie bread I was eating with my eggs for breakfast. When i switched to a high fiber 100 caloire english muffin. The hunger went totally away. It was the bread spiking my insulin causing the hunger.

Chia seeds. I can't stress this enough. I eat one teaspoon in the morning and one at lunch and it makes you fill full. Add them to smoothies grind them up add them to recipes etc. Also definitely more protein and steel cut oats for breakfast will make you feel full and is full of fiber. You are 20 young men need alot of calories.

I see from your profile that you have a wife and I assume she must eat too

If I were you, I would take a couple hours on the weekend and work together on planning a week's worth of healthy meals for both of you. Grocery shop and do all of the veg prep on the same day you shop. Some recipes can also be made that day and then reheated - per SideSteel's recommendation. If you can cook, but have trouble coming up with healthy things TO cook (this has been my problem), there are all sorts of resources with great recipes - forums here, Sparkpeople, etc.

Once you get into a routine with this, it will be just like your running. You will know what to do and when to do it so that you always have good choices at home to eat or pack to take with you to practice.

You have to plan to eat well or you are planning to be fat again.

Check out "Volumetrics". This premise behind this is that it is the quantity of food rather than the calories consumed that make you feel full. There is a whole book out about it but it is really pretty simple - fibrous vegetables and other high fiber low calorie foods add volume to a meal without adding a lot of calories. The trick is to find out which foods add volume and which of those are reasonable to add to your intake. Protein keeps you satisfied even longer than fat.

When I first started my weight loss program, my main complaint was that when I finished a meal I was still hungry. My coach suggested "Volumetrics". I tried it and it worked. Now, I sometimes have trouble eating all of the calories that I should because I am too full to eat anything more. Incorporating "Volumetrics" broke my craving for sweets and other high carb foods. That was a real biggy. Now I don't need to carry granola bars around with me to eat when my energy level gets so low that I feel like I am going to pass out. Higher protein, higher fiber, lower carbs and reasonable fat intakes keep me satisfied until it is time for my next meal. If a meal is delayed due to circumstances beyond my control, I still don't feel famished because by body is now less resistant to burning my own body fat for energy. I followed this with a week of intermittent fasting (basically skipping breakfast and eating all of my meals in an 8 hour window) to force my body to learn to burn fat again. I still do that about one day per week or two. Shortly after that I incorporated high intensity interval training into all of my exercise routines (You really should check this out. You need less minutes of exercise to get the same result), I increased the number of days I exercise from 3 to 5 or 6 and I added some new things that I can do to vary my exercise routine. With a very busy schedule, variety and flexibility really help in those times when you have a chance to exercise but the gym is closed.

Others here have made some great suggestions:
* prepare foods ahead of time so they can be quickly heated up in the microwave.
* enlist the help of your wife in preparing or having a good meal ready when you get home

In looking at your diary you could use more protein and fat in your diet. I'd start there.

eat more fat and protein with your meals.

I agree with what everyone is saying here, and I would not be surprised if your increase in hunger happened right around the same time as football season. You are more active, you need more food.

You don't have to be a clean eater, but you want whole, filling foods. If you eat 'junk' all the time you'll be hungry, no way around it.

But yeah, why are you eating at a deficit if trying to maintain anyway? No wonder you're hungry.

Eat a huge bowl of porridge for breakfast, and what everyone else has been saying, eat more

Wow that's a huge amount of carbs a day sugars and undereating of calories. I'd be ravenous if I ate what you do. Do you realise the more sugar and processed foods you eat the more your body craves? Do you eat any fresh vegetables?

I would love to see studies that prove this, since i don't believe it at all.

OP, Just cut out 3 or 4 of those highest carb foods a day. You'll see.