User Panel
Posted: 5/20/2015 10:46:08 AM EDT
When I run a deficit, enough to lose say 1 lb./week, nothing even that insanely crazy, I feel like absolute CRAP. I am irritable and can get extremely angry at nothing as well.
What causes this? |
|
What are you cutting from your diet?
Furthermore, what does your daily intake look like? |
|
Same thing happens to everyone I know when cut sugar and caffeine.
|
|
The lack of calories is probably the cause.
It happens to me every time I cut. Recognize what is causing you're irritability and it should improve. We call it being hangry. What else do you mean in terms of feeling like crap? If cutting was easy, people wouldn't struggle to lose weight. |
|
Quoted:
The lack of calories is probably the cause. It happens to me every time I cut. Recognize what is causing you're irritability and it should improve. We call it being hangry. What else do you mean in terms of feeling like crap? If cutting was easy, people wouldn't struggle to lose weight. View Quote How long does this feeling last if the diet continues? |
|
Quoted:
How long does this feeling last if the diet continues? View Quote View All Quotes View All Quotes Quoted:
Quoted:
The lack of calories is probably the cause. It happens to me every time I cut. Recognize what is causing you're irritability and it should improve. We call it being hangry. What else do you mean in terms of feeling like crap? If cutting was easy, people wouldn't struggle to lose weight. How long does this feeling last if the diet continues? It really depends on what you are eating and when. Are you eating carbs, specifically sugars, in the morning? Or is your breakfast proteins and fats? This is why I asked what your intake looks like. If you are eating the right foods at the right times you shouldn't really be hungry. Everyone is different though. |
|
For about two weeks while I adjust, I have that same attitude.
|
|
|
Im going through the same thing right now. I cut out soda from my diet and im shooting for 1800 cals a day. It fucking sucks
|
|
I get the same thing. It takes a week or so till I get used to it. I just try and drink lots or water and tea, seems to help.
|
|
Quoted:
I'm going to start MyFitnessPal tomorrow and in a week, I'll post it. View Quote View All Quotes View All Quotes Quoted:
Quoted:
Give us a sample daily diet I'm going to start MyFitnessPal tomorrow and in a week, I'll post it. 1 gram of protein per lb of body weight, carbs pre and post workout only. Everyone reacts different, but I do well in a deficit so long as I follow these two simple rules. ETA: I've been off the high carb horse for a long time though. If you just decided to go low carb, it's gonna last a couple days to a couple weeks until your body adjusts. If you're going ultra low carb, you're gonna get suicidal, possibly homicidal. |
|
Quoted:
1 gram of protein per lb of body weight, carbs pre and post workout only. Everyone reacts different, but I do well in a deficit so long as I follow these two simple rules. ETA: I've been off the high carb horse for a long time though. If you just decided to go low carb, it's gonna last a couple days to a couple weeks until your body adjusts. If you're going ultra low carb, you're gonna get suicidal, possibly homicidal. View Quote View All Quotes View All Quotes Quoted:
Quoted:
Quoted:
Give us a sample daily diet I'm going to start MyFitnessPal tomorrow and in a week, I'll post it. 1 gram of protein per lb of body weight, carbs pre and post workout only. Everyone reacts different, but I do well in a deficit so long as I follow these two simple rules. ETA: I've been off the high carb horse for a long time though. If you just decided to go low carb, it's gonna last a couple days to a couple weeks until your body adjusts. If you're going ultra low carb, you're gonna get suicidal, possibly homicidal. So I need 170 grams of protein per day...that just seems like a lot. Can my body really use all that? |
|
Quoted:
So I need 170 grams of protein per day...that just seems like a lot. Can my body really use all that? View Quote View All Quotes View All Quotes Quoted:
Quoted:
Quoted:
Quoted:
Give us a sample daily diet I'm going to start MyFitnessPal tomorrow and in a week, I'll post it. 1 gram of protein per lb of body weight, carbs pre and post workout only. Everyone reacts different, but I do well in a deficit so long as I follow these two simple rules. ETA: I've been off the high carb horse for a long time though. If you just decided to go low carb, it's gonna last a couple days to a couple weeks until your body adjusts. If you're going ultra low carb, you're gonna get suicidal, possibly homicidal. So I need 170 grams of protein per day...that just seems like a lot. Can my body really use all that? In a calorie deficit it will need it to maintain muscle mass. |
|
Quoted:
So I need 170 grams of protein per day...that just seems like a lot. Can my body really use all that? View Quote View All Quotes View All Quotes Quoted:
So I need 170 grams of protein per day...that just seems like a lot. Can my body really use all that? Status Quo At times, people just want to maintain. They aren’t worried about getting leaner, and they’re not worried about putting on mass. Let’s call this the status quo. The protein requirements we went over in Part 1 pretty much cover this scenario. We assume you are eating around your basal metabolic rate (BMR), and so your protein intake should be around: 0.5g/kg as the absolute minimum. Not something to target. 1g/kg as a good minimum target. 1-1.5g/kg is an ideal target. Cutting - Losing Body Fat while Retaining Muscle
Cutting is when protein becomes extremely important. A few reasons include: Protein is filling. Since you are cutting, your hunger becomes a factor and anything to reduce hunger is valuable. Your body breaks down protein for energy at a higher rate when cutting. Unless you want to lose that muscle mass you worked on so hard to build up, you need to increase your protein intake. Protein has the highest thermic effect of food (TEF) - the amount of calories your body needs to burn to digest the food. So while one 1g of protein is 4 calories, when you factor in TEF it’s more like 3.2 calories. Your body is not very good at converting protein into fatty acids (which is then stored as body fat). Thus, eating a lot of protein has a greater chance of building muscle or being used for energy, but not for storing body fat. So we basically bump up the recommendations: 1-1.5g/kg is now the minimum range, 0.5g/kg is sacrilegious 1-5-2.2k/kg (aka 1g/1lb) is the target. Because you will be in caloric restriction, protein consumption can become as high as 40-50% of your total calories. LINK |
|
Quoted:
1 gram of protein per lb of body weight, carbs pre and post workout only. Everyone reacts different, but I do well in a deficit so long as I follow these two simple rules. ETA: I've been off the high carb horse for a long time though. If you just decided to go low carb, it's gonna last a couple days to a couple weeks until your body adjusts. If you're going ultra low carb, you're gonna get suicidal, possibly homicidal. View Quote View All Quotes View All Quotes Quoted:
Quoted:
Quoted:
Give us a sample daily diet I'm going to start MyFitnessPal tomorrow and in a week, I'll post it. 1 gram of protein per lb of body weight, carbs pre and post workout only. Everyone reacts different, but I do well in a deficit so long as I follow these two simple rules. ETA: I've been off the high carb horse for a long time though. If you just decided to go low carb, it's gonna last a couple days to a couple weeks until your body adjusts. If you're going ultra low carb, you're gonna get suicidal, possibly homicidal. how the hell am I supposed to get 195 grams of protein a day while staying on a deficit? |
|
Quoted:
how the hell am I supposed to get 195 grams of protein a day while staying on a deficit? View Quote View All Quotes View All Quotes Quoted:
Quoted:
Quoted:
Quoted:
Give us a sample daily diet I'm going to start MyFitnessPal tomorrow and in a week, I'll post it. 1 gram of protein per lb of body weight, carbs pre and post workout only. Everyone reacts different, but I do well in a deficit so long as I follow these two simple rules. ETA: I've been off the high carb horse for a long time though. If you just decided to go low carb, it's gonna last a couple days to a couple weeks until your body adjusts. If you're going ultra low carb, you're gonna get suicidal, possibly homicidal. how the hell am I supposed to get 195 grams of protein a day while staying on a deficit? 1g of protein = 4 calories so 780 cals of protein. Leaves plenty for a bunch of fat and some carbs. |
|
|
Quoted:
how the hell am I supposed to get 195 grams of protein a day while staying on a deficit? View Quote View All Quotes View All Quotes Quoted:
Quoted:
Quoted:
Quoted:
Give us a sample daily diet I'm going to start MyFitnessPal tomorrow and in a week, I'll post it. 1 gram of protein per lb of body weight, carbs pre and post workout only. Everyone reacts different, but I do well in a deficit so long as I follow these two simple rules. ETA: I've been off the high carb horse for a long time though. If you just decided to go low carb, it's gonna last a couple days to a couple weeks until your body adjusts. If you're going ultra low carb, you're gonna get suicidal, possibly homicidal. how the hell am I supposed to get 195 grams of protein a day while staying on a deficit? Like RoG said that easy to do and stay on a deficit. There are people that do 1.5 times BW and stay on a deficit. |
|
Quoted:
1g of protein = 4 calories so 780 cals of protein. Leaves plenty for a bunch of fat and some carbs. View Quote View All Quotes View All Quotes Quoted:
Quoted:
Quoted:
Quoted:
Quoted:
Give us a sample daily diet I'm going to start MyFitnessPal tomorrow and in a week, I'll post it. 1 gram of protein per lb of body weight, carbs pre and post workout only. Everyone reacts different, but I do well in a deficit so long as I follow these two simple rules. ETA: I've been off the high carb horse for a long time though. If you just decided to go low carb, it's gonna last a couple days to a couple weeks until your body adjusts. If you're going ultra low carb, you're gonna get suicidal, possibly homicidal. how the hell am I supposed to get 195 grams of protein a day while staying on a deficit? 1g of protein = 4 calories so 780 cals of protein. Leaves plenty for a bunch of fat and some carbs. Exactly. It really isn't too hard. My daily goals are: 208 grams protein, 72 grams of fat, and 90 grams of carbs. I basically eat in the neighborhood of 24 oz of lean meat a day, protein shake(48 grams of protein + milk), some eggs, veggies, and a few complex carbs. It takes some serious stamina to eat that much and it is less than 1,900 calories/day. |
|
Exactly. It really isn't too hard. My daily goals are: 208 grams protein, 72 grams of fat, and 90 grams of carbs. I basically eat in the neighborhood of 24 oz of lean meat a day, protein shake(48 grams of protein + milk), some eggs, veggies, and a few complex carbs. It takes some serious stamina to eat that much and it is less than 1,900 calories/day.
What kind of lean meat are you eating? Looking for some good ideas. |
|
You don't need lean meat.
Eat, beef, pork, and chicken quarters. |
|
Quoted:
You don't need lean meat. Eat, beef, pork, and chicken quarters. View Quote When I say lean, I meant 93/7 ground beef rather than 80/20. I was actually thinking about coming back and correcting that post. If I was only eating boneless skinless chicken breast I would have to add in a significant amount of added fats like olive oil or coconut oil etc. The main meats I go for are 93/7 ground beef, sirloin, pork butt, and rotisserie chicken from the grocery store. If all of my protein(except the shake) came from 93/7 I pretty much hit my protein and fat goals exactly. When I do things like pork chops and boneless skinless chicken breast I definitely use added fats. If I got most of my protein from cuts like ribeye I would blow my fat goal. Though I could do a bunch chicken breast for lunch and a fair size ribeye for dinner. |
|
Quoted:
When I say lean, I meant 93/7 ground beef rather than 80/20. I was actually thinking about coming back and correcting that post. If I was only eating boneless skinless chicken breast I would have to add in a significant amount of added fats like olive oil or coconut oil etc. The main meats I go for are 93/7 ground beef, sirloin, pork butt, and rotisserie chicken from the grocery store. If all of my protein(except the shake) came from 93/7 I pretty much hit my protein and fat goals exactly. When I do things like pork chops and boneless skinless chicken breast I definitely use added fats. If I got most of my protein from cuts like ribeye I would blow my fat goal. Though I could do a bunch chicken breast for lunch and a fair size ribeye for dinner. View Quote View All Quotes View All Quotes Quoted:
Quoted:
You don't need lean meat. Eat, beef, pork, and chicken quarters. When I say lean, I meant 93/7 ground beef rather than 80/20. I was actually thinking about coming back and correcting that post. If I was only eating boneless skinless chicken breast I would have to add in a significant amount of added fats like olive oil or coconut oil etc. The main meats I go for are 93/7 ground beef, sirloin, pork butt, and rotisserie chicken from the grocery store. If all of my protein(except the shake) came from 93/7 I pretty much hit my protein and fat goals exactly. When I do things like pork chops and boneless skinless chicken breast I definitely use added fats. If I got most of my protein from cuts like ribeye I would blow my fat goal. Though I could do a bunch chicken breast for lunch and a fair size ribeye for dinner. Yeah, I figured. I usually get 85/15 just because it's cheaper. Skinless chicken breasts are for rich women on diets, just like clear alcohols |
|
Quoted:
Yeah, I figured. I usually get 85/15 just because it's cheaper. Skinless chicken breasts are for rich women on diets, just like clear alcohols View Quote View All Quotes View All Quotes Quoted:
Quoted:
Quoted:
You don't need lean meat. Eat, beef, pork, and chicken quarters. When I say lean, I meant 93/7 ground beef rather than 80/20. I was actually thinking about coming back and correcting that post. If I was only eating boneless skinless chicken breast I would have to add in a significant amount of added fats like olive oil or coconut oil etc. The main meats I go for are 93/7 ground beef, sirloin, pork butt, and rotisserie chicken from the grocery store. If all of my protein(except the shake) came from 93/7 I pretty much hit my protein and fat goals exactly. When I do things like pork chops and boneless skinless chicken breast I definitely use added fats. If I got most of my protein from cuts like ribeye I would blow my fat goal. Though I could do a bunch chicken breast for lunch and a fair size ribeye for dinner. Yeah, I figured. I usually get 85/15 just because it's cheaper. Skinless chicken breasts are for rich women on diets, just like clear alcohols At my neighborhood grocery store, I get a pack of five decent sized ones for like 7 bucks. Pretty damned cheap. I do like the quarters though, marinated in lemon juice, vinegar, water, and lots of pepper, and then grilled. |
|
Quoted:
At my neighborhood grocery store, I get a pack of five decent sized ones for like 7 bucks. Pretty damned cheap. I do like the quarters though, marinated in lemon juice, vinegar, water, and lots of pepper, and then grilled. View Quote View All Quotes View All Quotes Quoted:
Quoted:
Quoted:
Quoted:
You don't need lean meat. Eat, beef, pork, and chicken quarters. When I say lean, I meant 93/7 ground beef rather than 80/20. I was actually thinking about coming back and correcting that post. If I was only eating boneless skinless chicken breast I would have to add in a significant amount of added fats like olive oil or coconut oil etc. The main meats I go for are 93/7 ground beef, sirloin, pork butt, and rotisserie chicken from the grocery store. If all of my protein(except the shake) came from 93/7 I pretty much hit my protein and fat goals exactly. When I do things like pork chops and boneless skinless chicken breast I definitely use added fats. If I got most of my protein from cuts like ribeye I would blow my fat goal. Though I could do a bunch chicken breast for lunch and a fair size ribeye for dinner. Yeah, I figured. I usually get 85/15 just because it's cheaper. Skinless chicken breasts are for rich women on diets, just like clear alcohols At my neighborhood grocery store, I get a pack of five decent sized ones for like 7 bucks. Pretty damned cheap. I do like the quarters though, marinated in lemon juice, vinegar, water, and lots of pepper, and then grilled. I'm just kidding around, there's nothing wrong with them. If I eat them though it's bone in and skin on. I love quarters or thighs roasted with salt, garlic, paprika, chili powder and turmeric. Really good. |
|
So why are we intentionally adding fats in?
Excuse my noobness please... |
|
|
|
|
|
Quoted:
Eggs fried in bacon grease is a staple whether I'm cutting or bulking. As long as it fits within your macronutrient profile. View Quote View All Quotes View All Quotes Quoted:
Quoted:
Do I get to eat bacon? (only half joking here) Eggs fried in bacon grease is a staple whether I'm cutting or bulking. As long as it fits within your macronutrient profile. Boom, headshot. |
|
|
So I've found that it's not just cutting calories, it's changing what you eat, when.
If I eat a good breakfast that has plenty of protein and some carbs (starches), and a reasonable amount of fat (fats are necessary, just not in huge amounts, saturated fat is bad)....I'm not hungry until lunch. I'm one of those that gets irritable if I don't eat enough..... But I think your concept of "eating enough" is being skewed by what you are eating. And yes, sugars are addicting and when you stop eating them you can get irritable, but it shouldn't be more than a week or so if you are eating enough of the "right stuff." IMHO, the irritability comes from your body telling you that you are missing something it wants. Don't need to over-eat to get it, just need to round out your diet within a certain amount of calories in order to satisfy your nutritional needs. |
|
Quoted:
So I've found that it's not just cutting calories, it's changing what you eat, when. If I eat a good breakfast that has plenty of protein and some carbs (starches), and a reasonable amount of fat (fats are necessary, just not in huge amounts, saturated fat is bad)....I'm not hungry until lunch. I'm one of those that gets irritable if I don't eat enough..... But I think your concept of "eating enough" is being skewed by what you are eating. And yes, sugars are addicting and when you stop eating them you can get irritable, but it shouldn't be more than a week or so if you are eating enough of the "right stuff." IMHO, the irritability comes from your body telling you that you are missing something it wants. Don't need to over-eat to get it, just need to round out your diet within a certain amount of calories in order to satisfy your nutritional needs. View Quote A few years ago a friend sent this to me and it really helped me begin to make better decisions when eating. Fat Adapted |
|
After one week on my cut its not the hunger thats getting to me, its the lack of caffeine from quitting Pepsi.
|
|
Sign up for the ARFCOM weekly newsletter and be entered to win a free ARFCOM membership. One new winner* is announced every week!
You will receive an email every Friday morning featuring the latest chatter from the hottest topics, breaking news surrounding legislation, as well as exclusive deals only available to ARFCOM email subscribers.
AR15.COM is the world's largest firearm community and is a gathering place for firearm enthusiasts of all types.
From hunters and military members, to competition shooters and general firearm enthusiasts, we welcome anyone who values and respects the way of the firearm.
Subscribe to our monthly Newsletter to receive firearm news, product discounts from your favorite Industry Partners, and more.
Copyright © 1996-2024 AR15.COM LLC. All Rights Reserved.
Any use of this content without express written consent is prohibited.
AR15.Com reserves the right to overwrite or replace any affiliate, commercial, or monetizable links, posted by users, with our own.