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I'm 9 weeks into my cut, I'm down 9 lbs. and I've dropped my macros to:
Maintenance calories 2600
macros 1870 calories
180 protein
175 carbs
50 fat
5-9
176.4
9%~
61
I was hitting my macros (or very close to it) until the last drop, now I seem to be binging every chance I get.
I was supposed to do a re-feed today, but ended up eating like 4 protein bars with a fuckton of fat and screwed up.
Any tricks to hitting these lower macros or should I bump the macros back up?
Thanks in advance!
Focus on eating the same lean protein such as chicken breast and non fatty fish. The rest is easy.
Self control is the name of the game. If its a horrible issue focus on reverse action. Punishing yourself.
You want something sweet take a shot of vinegar.
Feel like cake eat a spoon of protein powder.
The whole idea is you are doing what you dont want to do. Embrace it.
Drastic drop in calories, id advise gradually reducing your caloric intake as oppose to a sudden drop. Reduce by 300 calories, as the weight loss starts to plateau, drop again... avoid re-feeds for the time being, thees should be implemented in the later stages of the cut.Quote:
Originally Posted by ocman
Also with re-feeds avoid junk, keep it clean just up the food. e.g. an extra cup of rice per meal..
Am assuming your doing this naturally?
How much and which vegetables are you eating?
I'll give this a try...Quote:
Originally Posted by Obs
I did start at a deficit of 300 cal. I'm actually in my 10th week, not 9th week.Quote:
Originally Posted by Eduke93
Sounds good, I've been eating sweets...Quote:
Originally Posted by Eduke93
I'm on TRT, 200mg/week of TestC.Quote:
Originally Posted by Eduke93
per dayQuote:
Originally Posted by Windex
1.5 cups of yellow squash
1.5 cups of zuchinni squash
1 cup of broccolli
1 scoop of greens (powder)
Eating more vegetables and drinking more water may help you with appetite.
Ok, will do...Quote:
Originally Posted by Windex
Or black coffee...Natural suppressant.Quote:
Originally Posted by ocman
Its one of those things, you want to lean out you need to man it out... Get some self control and dont binge. Hunger comes in waves, usually after a while the hunger will naturally pass and you can carry on... Unless your hypo sensitive you shouldn't have any problems ignoring your hunger.
I guess I was looking for the easy way out...Quote:
Originally Posted by Eduke93
If it was easy everyone would look like Arnold, instead of 0.0001% of the populationQuote:
Originally Posted by ocman
Natural instinct mate.Quote:
Originally Posted by ocman
Great suggestion :).Quote:
Originally Posted by Eduke93
Why are you cutting over 700 calories btw? Are you in a rush for some reason?
I ask because it may be easier to just cut 400-500 calories and hit your macros. May give you more options and make it easier to stay consistent with the diet
Right, I know 700 calories is a lot. I may up my macros next week.Quote:
Originally Posted by HoldMyBeer
Did you just drop from the 2600 to 1800 or did you gradually bring it down over that 9 weeks? If you drop your calories to fast you have nowhere to go when your body adjusts. You and up binging.Quote:
Originally Posted by ocman
The strategy I have been successful with (doesn't mean you will be) is to increase the volume of food while decreasing the calories. I like to use coliflour pulp after it's been run through a juicer, and psyilium husk.
You pound 250 grams of coliflour paste (bake it into something or blend it and chug) with some psyilium husk and about 500ml of water then wait 15 min BEFORE you eat your meal it's becomes next to impossible to binge. There is no room.
Processing the coliflour is time consuming but another trick that works well for cutting down is to stay buisy all the time. Takes your mind off it.
Most people could use more fiber and water in their diet. Maby not as many around here, but out inn the world defiantly.
I count the coliflour paste as 1/3 the calories of the net carbs entry in mfp.
I was baking the coliflour into a garbanzo cake with carrot pulp and protine powder. I would pound cake, husk, water, and raw broccoli all day totalling about 1600 calories then have a ribeye for dinner. With some more cake.
Steak and cake diet.
Results are in my profile album. I did it this summer.
I call them Jupiter cakes because they have some Walden farms sauce in them and that shit is from Jupiter where calories do not exist. Elon musk sent a space rocket there and brought a bottle back so we could replicate it.
No, it was a progressive drop...that cauliflower paste etc. is interesting...Quote:
Originally Posted by Mox_Ruby
One thing you could try (if your schedule allows for it) is just waiting to eat until later in the day. get all your calories in a 6-8 hour window before bed so that at least you don't go to bed hungry. For me personally, I found that my energy levels are much better during the day if I don't eat too early. Breakfast is definitely not the most important meal of the day for me. But I've never purposely done a calorie deficit before so that may possibly make it harder on your energy throughout the day. I think it's worth considering though.
If you are binging, you should go back to your most recent macros. When a plateau occurs, then reconsider a reduction on macros.