How do you not go catabolic?

[Firefox]

I find if I eat and lift I gain weight (mass) and don't cut body fat which is always the essential goal.
I want to cut fat then bulk up, and i find if i try to do both at the same time neither works out. I like I'll lose a little weight, and gain a little mass but then both stop no more loss and no more gain.
Right now the diet I'm on puts my body in a catabolic state. for instance today i ate a avocado for breakfast, then a protien shake (water), workout 2.5 hours of cardio and 45 min of lifting chest and tris, then a post work out shake 2 servings of protein in fatfree milk ( all probably 4-500 cal) then thats it for the day.
But on a usual day during the week my whole diet for the day is 2 cups of coffee, and a post workout protein shake then water throughout the day. I can cut 15 lbs. a week doing that but the weekends are killer because i get so so so hungry i got to eat something that will fill me up and the next thing you know the next week i have to work off those 5 lbs. I know its because my body is catabolic and storing that food directly as fat. but honestly if i eat moderately i get so hungry, but if i dont eat at all Im completely fine for a while. What should i do?

[fit4ever180]

You have to be eating in order to stay out of catabolic state! It sounds like you're looking for a quick fix, but that will only get you into trouble. What are your stats? You should be consuming at least 6 meals per day, all clean, whole foods other than a shake PWO... Also, if youdon't eat continuously, your bodies metabloic processes will slow down to nil and as a result you make no headway in burning fat

[run_n_fool]

FF,

I'm no diet pro, but I'm smart enough to know that you are way deficient on that diet. My advice is to find out what you need calorie wise per day based on you level of activity. There are at least two different methods for doing this, so I'd do both, and take the average. Find that number, subtract 500 cal and you should have enough calories to safely loose 1 lb per week of fat, with minimum muscle loss. Let's say your number is 2500, you'd then shoot for 2000 calories per day. For weight loss, try to get 35-40% carb, 40-45% pro, and 20% fat. Nail that and you'll be amazed at the transformation. You can track your diet for free on line at fitday.com

Or you can post it up here and people will tell you what to add/change. It is hard to make the first step, but once you have a diet that works, eat the same thing every day and it gets very simple to follow (although it can be boring too).

Good luck.

[jimmyinkedup]

ever try a keto diet with 1 carb up meal per week? might be a good way to go.....

[novastepp]

when your body thinks you are staraving, of course it's going to store water and fat.

eat routinely, throughout your day. that should help with hunger.