Here's a list of 5 things to try:

1.Eat more protein
2.Try ground flax seeds mixed in with some of your meals to help you feel full.
3. Break your breakfast into 1 scoop why and then an hour and a half later or so, have the 2nd scoop for a snack with a handful of almonds.
4. FF cottage cheese helps me to feel full...long breakdown time.
5. If the protein you're talking now is concentrate/isolate why, try substituting Micellar Casein for your breakfast since it releases slower.

This post was edited by Motion on Jul 24 2015 05:13pm

this is good advice!

but 1500 cals seems a little low, maybe try out some different calculators or consult one of the professionals here to get a better idea. i only say this in comparison to my own caloric needs, while not being a big dude by any means (5'8'' 140lbs)

calorie deficit IS a must to lose the lbs, but don't starve yourself man

hey thanks for advice everyone.
i did forget to x1.2 my calories (1640) for my sedentary days. And I wasn't adding much extra calories to compensate for exercise

i will try the cottage cheese i actually forgot i used to make a snack with cottage cheese, orange jelly, apples, and walnuts. very good

i just made ''cookies'' with 1/2 cup oats, 1.5 serving whey, 1tblsp peanut butter, and a little cacao powder. extra 450 cals

@wretch-- what do you cut at? I am about your size.. 5'8'' or 5'9'' 155 lbs. about 13-14% bodyfat

my goal is to get to 8 or 9%

i am mostly into endurance stuff.. cycling and running. muscles get in the way. i keep my strength up with weighted pullups/pulldowns

This post was edited by boringwon on Jul 24 2015 05:49pm

also is a once a week cheat meal a good idea?

a quart of chocolate milk , pack of candy, and a burger.

i'm thinking it might ruin my results though.

if i'm in a 300 calories deficit x6 days = 1800.. and i eat a 1700 calorie cheat meal ( plus my normal calories).. (milk 600, burger 700, candy 400)

did i basically break even? or it doesn't work that way?

thanks!

Just make sure that you don't get that 1 extra calorie in; it will ruin everything you ever did up until that moment!

If you are truly 13-14% (look up an ACCURATE picture), you need to be increasing your calories some to compensate for exercise. Then, you need to be refeeding once a week. Notice I said refeed and not cheat. Increase carbs drastically and lower fats for 1 day.

iifym

and slowly lower calories, might be why ur hungry all the time if u did a sudden huge change in diet

[IMG]http://i57.tinypic.com/24bp91u.jpg[/IMG]

estimate?


and should i just eat a bunch of carbs to satiety? or is a couple hundred extra grams a good amount

This post was edited by boringwon on Jul 24 2015 11:23pm

Ok monkey boy

Don't worry boys.