Always Hungry...... - JP Fitness Forums

Big O · 10-05-2004, 01:54 PM

I am looking for some ideas on what to eat to keep me feeling full over a longer period of time. I am in the weight room 5 hrs a week and I do cardio 20 hrs a week.

Every 2 to 2.5 hrs I am hungry especially while doing my cardio. I have been eating several, 4 to 6, small meals a day, that includes protein shakes. I keep a very strict diet, little to no red meat, bread, or fast foods or I call them fat foods. Lots of chicken, fish, milk, eggs, I have 2 protein shakes a day, one before the weight room and one before the cardio (sometimes during). I have tried eating a little pasta in-between meals but I have been told not to eat stuff like pasta or rice, basically starched or processed foods.

Any healthy ideas on what I can eat or supplement with. I am open to using meal replacement shakes as an idea...but which one.

I. Kay · 10-05-2004, 02:02 PM

I'm assuming that you're trying to lose weight?

Long grain rice in small amounts might help.

Also, what is your fat intake like? Even while trying to lose weight, you need some fat. And fats tend to satiate hunger for a longer time than carbs or protein.

Maybe add flax oil, walnuts, olive oil, pumpkin seeds, sunlfower seeds or the like to your diet.

Big O · 10-05-2004, 02:19 PM

Yes I am. I do have some fat intake, milk, salad dressing in small amounts. I am not familiar with the "oil" you have mentioned (flax oil). I will try the walnuts and the seeds.

RipStone · 10-05-2004, 02:23 PM

Big O- Post a typical diet so we can give you some help.

[img]smile.gif[/img] But for some quick advice I feeling satisfied try eating some slow digesting foods like cottage cheese for a snack or meal. Also, if you have oats in the morning they will leave you satisifed until your next meal because they are a complex carb.

I. Kay · 10-05-2004, 02:33 PM

Quote:

Originally posted by Big O:
Yes I am. I do have some fat intake, milk, salad dressing in small amounts. I am not familiar with the "oil" you have mentioned (flax oil). I will try the walnuts and the seeds.

There is a big difference in fats. The fats from milk and dressings are saturated fats. The fats in the oils, seeds and nuts I mentioned are monounsaturated and polyunsaturated fats, which most people do not have enough of.

You can find flaxseed oil in most grocery stores. It's kept refrigerated (if yuo want to search for it), or you can just ask (that's what I end up doing most of the time).

gobbla · 10-05-2004, 02:40 PM

I'm with RH...you need some fat in your diet. "Fat" isn't bad. Excess is bad. Try to include some fat in your meals, you'll stay full longer.

If you're really hard up for a snack, grab some vegis. Most of them are pretty low in calories...chalk full of things you should be eating anyway...and if you're creative you can make some really tasty stuff!

uhooved · 10-05-2004, 03:25 PM

Why so much cardio? 20 hours a week of cardio is a hell of a lot even if you are training for a full marathon. I have had the same experience with an insatiable appetite years ago when I thought excessive cardio would help me reach my leanness goals more quickly. I used to lift 3 days a week and run 25-30 miles and wondered why I could not reach my goals. It took me a while to figure it out, but I am now close to my goal at 5'7 168 and ~7%BF and it did not happen until I came to the conclusion that excessive cardio was hindering my results because I could not possibly eat enough food. They say that you can burn as much as 1000 calories in a hour doing cardio and you do 20 hours a week? You do the math.

NoMoYoYo · 10-06-2004, 10:08 AM

I agree with everyone above (20 hours of cardio is highly excessive, add healthy fats). In addition, I'd suggest more veggies or a fiber supplement to help you feel full.

I didn't see you mention water, but if you're working out that hard and not drinking 1.5 gallons or more per day, you might not be hungry...you might be thirsty. The body can confuse the mind with hunger/thirst, or so I've read.

JMR · 10-06-2004, 11:43 AM

Perhaps he's an endurance athlete kinda guy. His nutritional requirements are gonna differ alot from the majority of the visitors here. He's gonna have to eat a bunch and get a large supply of complex carbs. Agreed?

I. Kay · 10-06-2004, 12:03 PM

Quote:

Originally posted by JMR:
Perhaps he's an endurance athlete kinda guy. His nutritional requirements are gonna differ alot from the majority of the visitors here. He's gonna have to eat a bunch and get a large supply of complex carbs. Agreed?

True, though he still needs plenty of good fats and water. As for eating more carbs: My brother is a bicycle racer, and bikes hundreds of miles a week. He eats pasta by the box and not only doesn't gain weight, but occasionally still loses it. He's 5'10", 152 lbs.

Big O · 10-06-2004, 05:01 PM

Guys and Gals I will get back to you on what I eat in a given day..I really love having your help in getting fit...again.

Big O · 10-07-2004, 03:22 PM

Ok my diet.

First meal is A protein shake, banana, and lots of water then it's off to the gym.
WORKOUT (1) hr
Second meal is either a 6 to 8oz chicken breast & some fruit mix or A hearty salad and some fruit mix.
STUDY (2-4) hrs
Third more Chicken breast with noodles w/a lite sauce
CARDIO (2) hrs
A piece of fruit or a meal bar halfway between the workout.
CARDIO (2) hrs
Protein Shake if I can't wait to get home
8 oz tuna on a small salad or ground turkey mixed w/ a peanut sauce with a veg mix.
BED

Big O · 10-07-2004, 03:24 PM

I forgot to mention I drink over a gallon of water a day if not more. I carry a gallon jug with me until it is gone then start on another by the time I get to the cardio workout time.

RipStone · 10-07-2004, 04:23 PM

A few things I noticed;
-you should have a post workout shake with protien and carbs
-instead of a protein shake for breakfast IMO you should have oats with whey
-Before bed a slow digesting casein protein with some EFA's is optimal. Alot of people have cottahe cheese and natty pb.

I wish I could help you more but I am not sure how to deal with your situation cus of all that cardio.

Big O · 10-10-2004, 03:32 PM

After doing some research I am cutting back on the cardio. I thought of something I was told at the beginning of my training. If you look at all the people doing A LOT of cardio they are not really "fit and trim"" they have a lot of "flab" on them VS. those who spend more time working with weights and cardio both.

I have a lot of bulk and strength but very little tone or definition. Unlike my roommate who has hell of tone (3% BF) he does the reverse of me 15 to 20 hrs with the weights a week and 5 or 6 hrs on cardio. It has been 4 weeks since I modified my workout so I am taking a page out of his playbook. I changed my diet and added a 1/4 to 1/2 of a cup a rice to my diet twice a day. Now I can go an extra 1.5 hrs before I am hungry again.