'Got a question for the group, you may be able to give me some insight / advice on nutrition. I do really pretty well eating healthy throughout the day while I'm at work ( working now 0515 - 1800 or 6:00 PM ). But, when I get home, I'm famished! I eat a ton of 'crap'. My protein intake is pretty good during the day, well over 120 grams, and some days closer to 200 grams ( I usually supplement with EAS Myoplex and a cheap Protein powder of 20 - 30 grams ). I think the late night eat-fest is really undermining my bodyfat loss. My bodyweight is 240#s @ 6'. Age 49, Bodyfat high 20%. Any suggestions or thoughts on how to overcome this? A supplement to lower the cravings, or more calories / protein during the day?
'Got a question for the group, you may be able to give me some insight / advice on nutrition. I do really pretty well eating healthy throughout the day while I'm at work ( working now 0515 - 1800 or 6:00 PM ). But, when I get home, I'm famished! I eat a ton of 'crap'.
My protein intake is pretty good during the day, well over 120 grams, and some days closer to 200 grams ( I usually supplement with EAS Myoplex and a cheap Protein powder of 20 - 30 grams ). I think the late night eat-fest is really undermining my bodyfat loss. My bodyweight is 240#s @ 6'. Age 49, Bodyfat high 20%.
Any suggestions or thoughts on how to overcome this? A supplement to lower the cravings, or more calories / protein during the day?
Hi Tangsoo. I would suggest increasing your protein to 240. 1 gram per pound of bodyweight is a good rule of thumb. Also, how about adjusting the timing of meals? I think you may not be having enough earlier in the day and then waiting some, only to then be famished towards the end. Are you having good quality carbs that sustain you? Some think cutting is the answer and what happens is that their insulin crashes later and they're way too hungry.
A cup of broccoli always helps too!
I've found the difference between feeling full all day and wanting to eat everything in sight is the quality of my carbs. Eating oatmeal in the am for breakfast, quality whole grain breads, brown rice, etc. really get me through the day.
you may try consuming more carbohydrates. Fiber is really good for making you feel full. You might try eating wheat berries. I think they are great. The BFL book recommends two servings for those with a faster metabolism, so you may want to increase your servings slightly. Maybe even just a serving and a half of carbohydrates each meal.
Also, probably the most important thing is to remove any obstacles. If you are eating a ton of "crap" get rid of it. You may think that throwing away perfectly good food is a waste but it is a much greater waste of your time to exercise each day, eat healthy all day, and then go home and eat like that. It may be hard to throw that sort of stuff away. You may think of 100 reasons not to. It may not even be especially unhealthy food, but make things easy on yourself and remove the obstacle completely. This is about caring for your health and personal well-being. If you live with other people hopefully they will care enough about you to understand that you don't want that sort of food around, perhaps you can even get them to participate in the challenge with you.
Once, you are off of the "crap" for a few days it will get easier. If you have created a habit of indulging in unhealthy food in the evening it may be hard at first to stop, your body probably expects it, but if you get rid of the obstacle it will be so much easier.
Good Luck!
Just curious are you ok with cottage cheese with a small amount of natural fruit, might that help quell the late night cravings and add a little casein protein to your overnight gains.?
I do the same thing. Its not that I'm that hungry, I think just coming home from work triggers a eating beinge. What I do to stop it is as soon as I get home I floss my teeth and brush them real well. That does 2 things. It signals to my brain that the eating has stopped for the day, plus I don't want to have to do it all over again. Most of the time this works.