Bulking but HUNGRY and gaining too fast :-(
Kestrelwings
Posts: 238 Member
I am a couple of months into my first bulk, and have a problem:
I am so damn hungry all the time, but if I increase my calorie target above the current level my weight shoots up way beyond what I can reasonably gain as muscle.
I am a woman, so can't put on muscle as fast as the men (jealous - you bet!) so am bulking with an aim of about half a lb per week.
I upped calories from maintenance of about 1,900 but just got hungrier and hungrier. Currently on 2,500 but still genuinely hungry all the time.
Has anyone else found this happens, and does the hunger settle down?
I am so damn hungry all the time, but if I increase my calorie target above the current level my weight shoots up way beyond what I can reasonably gain as muscle.
I am a woman, so can't put on muscle as fast as the men (jealous - you bet!) so am bulking with an aim of about half a lb per week.
I upped calories from maintenance of about 1,900 but just got hungrier and hungrier. Currently on 2,500 but still genuinely hungry all the time.
Has anyone else found this happens, and does the hunger settle down?
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Replies
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Make sure you're eating plenty of protein, and I'd suggest you stop eating dinner and split all your calories between two big 1250 calorie meals, that should definitely help with the hunger problem.0
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If you're a couple of months in already, what have been your results so far?
Hopefully experienced bulkers will chime in, but I thought that as a bulk progresses, you can up those cals a bit.0 -
Try cutting back on your cardio. You don't need an hour on the stair master or elliptical, in addition to your lifting, if you truly want to bulk. The days that you only do 10-20 min. are probably ok.0
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I started bulking on Sep 1st, and was upping calories by 100 if no weight gain. Overall have gained 2.3kg, but most of that gain has been in the last 6 weeks.
I aim for a 35% protein 45% carb 20% fat split, as I find I need my carbs to function. Not sure I could manage just having two meals per day - I am a grazer by nature!0 -
Why is fat so low?0
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Mostly just because I need the protein and carbs to be high, so fat ends up being lower % by default.0
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If you're putting on too much excess weight you don't need that many calories.
It's ok be feel hungry.0 -
Fat can be fairly satiating, so you could try upping it a bit. Protein could be reduced a bit.0
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FromHereOnOut wrote: »Why is fat so low?
Agree. I don't know your stats but I have my fat at 30% - gives me 80g. Would that work for you? It's worth a shot as fat is quite filling. Also, try to get some carbs that are heavy on fibre (not saying 'eat clean' but more fibre should fill you up).
I can definitely sympathise - I went a bit daft on my first bulk and gained too fast, you'll just need to try to be strict with yourself.
Bear in mind, it could just be fluctuations - I'm all over the place, weight wise, ATM.
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Kestrelwings wrote: »Mostly just because I need the protein and carbs to be high, so fat ends up being lower % by default.
Protein isn't actually that big of a thing while bulking - your body can only process so much. As long as you're hitting more than 0.8g per lb, you should have plenty.
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Kestrelwings wrote: »Mostly just because I need the protein and carbs to be high, so fat ends up being lower % by default.
Protein isn't actually that big of a thing while bulking - your body can only process so much. As long as you're hitting more than 0.8g per lb, you should have plenty.
It's not that your body can't process all that protein, if that were the case you'd throw up/have violent diarrhea if you ate more protein than that. It's because your body can only utilize a certain amount of protein for muscle synthesis.0 -
I get really confused about protein. Some places say 0.8g/lb, others up to 3g/lb. I am getting in about 1.5 g/lb, sometimes more, sometimes less.0
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If you cut the cardio you can likely get by with less carbs.0
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1.5 g/lb is definitely excessive, you don't need that much protein for optimal results. Available research shows that 0.8 - 1 g/lb is more than sufficient. You should definitely raise your fat intake instead.0
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^As mentioned, you could definitely cut your protein. Fat at 50g is fine but you could add more carbs and/or fat while lowering protein, see what seems to fill you up and keep you satisfied. I would definitely cut if not eliminated cardio.0
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One of the things that I do is 16:8 IF. It helps me control calories, otherwise I way overeat. If I don't start eating until 11, there's less time in the day for me to stuff my face LOL0
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Kestrelwings wrote: »I get really confused about protein. Some places say 0.8g/lb, others up to 3g/lb. I am getting in about 1.5 g/lb, sometimes more, sometimes less.
3g is Broscience only. 1g is more than enough and .45g of fat seems to be a typical recommendation with the rest carbs.0 -
Wheelhouse15 wrote: »Kestrelwings wrote: »I get really confused about protein. Some places say 0.8g/lb, others up to 3g/lb. I am getting in about 1.5 g/lb, sometimes more, sometimes less.
3g is Broscience only. 1g is more than enough and .45g of fat seems to be a typical recommendation with the rest carbs.
This.0 -
One of the things that I do is 16:8 IF. It helps me control calories, otherwise I way overeat. If I don't start eating until 11, there's less time in the day for me to stuff my face LOL
^^^^This^^^^ Intermittent Fasting 16:8 has really helped me stick to the intake I have set. I thought I might miss breakfast, but I don't. There may be a twinge if someone else is cooking something that smells good, but otherwise, I am good till noon. Some days I am chomping at the bit by the time noon rolls around but others I am fine till later. It was almost 1:30 yesterday before I ate my first meal.
I do not know this from personal experience but just from what I have researched protein is not as important when bulking. Carbs and Fat are king when bulking. Protein is still very satiating, but obviously being satiated isn't as important when you are bulking since you are eating above maintenance. Carbs are very important for muscle repair and the fat is really important for hormone levels.0 -
Being satiated is important.
In this case the exact problem is that the OP isn't satiated. Consequently satiation is an issue.
OP:
The first thing I would look at would be food selection. What portion of your intake comes from minimally refined and whole foods?
How many servings of fibrous vegetables and fruit are you eating and what's your total fiber intake at daily?
If you are constantly grazing I would consider reducing the snacks and eating larger meals. You may not need to go down to 2 meals but if you are grazing all day, reduce that and eat much larger meals to drive satiety up.0 -
Also, what percentage of your protein intake comes from food sources of protein vs supplemental sources of protein?0
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Each of your meals should consist of three primary macronutrients: Protein, Carbohydrates, and Fats.
Protein is the most important nutrient for gaining mass, because only protein can be converted to muscle. Your body breaks dietary protein down into building blocks called amino acids, which are then reassembled into your body's own protein, including tissue, like muscle.
Carbohydrates are the primary fuel source for weight training. They provide your body with a source of quick energy. If you're too low in carbs, your body will pull them from other energy sources, including breaking down it's own muscle.
Fat is another great source of energy for bodybuilding. It also helps fight inflammation from joint pain and muscle soreness. Fighting inflammation helps lead to a quicker recovery. Also, essential fatty acids, namely Omega 3's, help support growth and hormone production.
Quote from " The book of Beast" by Sagi Kalev, professional bodybuilder, nutritionist and trainer.0 -
Or alcohol...
ETA: Not a dig at the OP or anything, just that it tends to mess up the calorie-macros!0 -
My recommendation is to cut the simple carbs way back. I know you feel like you need them, but they make you hungrier by raising insulin. Try replacing the morning bread and toast with sources of protein and fat. You may feel worse for a few days until you get used to it.
Also, your diary shows very few vegetables. Maybe you're eating them and not logging them, but if not .... Veggies are magic food. They add bulk and make you feel satisfied, as well as providing nutrients with relatively few calories. Try whole beans, legumes, brocolli, kale, brussels sprouts, cauliflower, asparagus, carrots, celery, onions, mushrooms ... make a huge stirfry or a vat of vegetable soup and eat that when you're hungry.
For dealing with hunger: fiber > fat > protein > carbs. Your diary is almost the exact opposite of that.0 -
In for magic vegetables!0
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Some really good responses here. summary of key points:
- eat real foods as much as possible
- protein ~ 1g/lb should be good.
- fats are satisfying and healthy, op should consider increasing fat intake in place of excess protein
Fiber fills you up and keeps your stomach working on digesting. I find sweet potatoes, broccoli, and blackberries to be good sources of fiber with low calories so I can eat more of them.
I find a number of calories that is satisfying to me so that I am not hungry for a couple hours. Then I eat small meals every few hours with each meal hitting that number that makes me satisfied (for me between 400-600 calories and I'm good for a while.)
Typical day: awake 16 hours, if I eat 5 meals during the day, 3 hours between meals... each meal could be 500 calories to hit 2500 calorie daily goal.0 -
I'm currently eating at a surplus and often hungry too. Could part of this just be part of being a lady lifter? But I also agree with the above folks about increasing veggies and fats. OP I think our cals are about the same and I do ~300 carbs 80 fat 120 protein on workout days and ~250-100-120 on rest days. And now that I'm in a surplus I haven't had any problem with heavy lifts even when I slack off on protein a bit.0
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Kestrelwings wrote: »Mostly just because I need the protein and carbs to be high, so fat ends up being lower % by default.
Protein isn't actually that big of a thing while bulking - your body can only process so much. As long as you're hitting more than 0.8g per lb, you should have plenty.
It's not that your body can't process all that protein, if that were the case you'd throw up/have violent diarrhea if you ate more protein than that. It's because your body can only utilize a certain amount of protein for muscle synthesis.
That's what I meant, you just said it better
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