Tips For Controlling Food Cravings?

[Rudiger]

I'm back on keto as of today. I find my energy in the gym is lacking from what it once was, and possibly carbs is not for me- or rather the carbs I was choosing to eat. My diet went to sh*t in the past few months, so I'm going to return to keto to cut some weight.

I've put on about 20 pounds,well intentionally, but at least a dozen of which has been lean muscle. Still though I'm feeling like I can't rep to failure as well now, I can't get those decisive extra 2 or even 3 reps when you feel your body should've shut down, but you pull a little bit extra out of the tank. That's not happening, I'm getting towards failure, and then there's nothing left, I go to press and just stop.

I took somewhat of a break last week, I only went to the gym Monday and Friday. A lot of people agree that every 10-12 weeks it's good to have a bit of time off, and on Friday my energy felt great. Today.. not so much.

So it's back to clean eating and low carbs for me. I'm going to get strict about my Intermittent Fasting again, maximum 4 hour eating window, maybe 2.

@David_MPN someone told me recently that the best IF for hypertrophy and mass gain is a 12 hour eating window? Being used to 2 hours, I'd find that very easy, but my friend couldn't find the source. It was probably Kevin Rose, or Dr Ronda Patrick discussing Kevin Rose (she's on Joe Rogan often) but this 12 hours is apparently the best window to get HGH and build up of testosterone, I was just of the broscience assumption that the larger the window, the more HGH and testosterone.

Any thoughts on this or sources that study the best window for mass gain?

 

[Afro_Vacancy]

I'm back on keto as of today. I find my energy in the gym is lacking from what it once was, and possibly carbs is not for me- or rather the carbs I was choosing to eat. My diet went to sh*t in the past few months, so I'm going to return to keto to cut some weight.

I've put on about 20 pounds,well intentionally, but at least a dozen of which has been lean muscle. Still though I'm feeling like I can't rep to failure as well now, I can't get those decisive extra 2 or even 3 reps when you feel your body should've shut down, but you pull a little bit extra out of the tank. That's not happening, I'm getting towards failure, and then there's nothing left, I go to press and just stop.

I took somewhat of a break last week, I only went to the gym Monday and Friday. A lot of people agree that every 10-12 weeks it's good to have a bit of time off, and on Friday my energy felt great. Today.. not so much.

So it's back to clean eating and low carbs for me. I'm going to get strict about my Intermittent Fasting again, maximum 4 hour eating window, maybe 2.

@David_MPN someone told me recently that the best IF for hypertrophy and mass gain is a 12 hour eating window? Being used to 2 hours, I'd find that very easy, but my friend couldn't find the source. It was probably Kevin Rose, or Dr Ronda Patrick discussing Kevin Rose (she's on Joe Rogan often) but this 12 hours is apparently the best window to get HGH and build up of testosterone, I was just of the broscience assumption that the larger the window, the more HGH and testosterone.

Any thoughts on this or sources that study the best window for mass gain?

It sounds like you're doing a great job.

When I've looked, what I've found is that there is rather sparse information the optimal length of fasting, which is not surprising as fasting has only exploded as a strategy for optimal health in the past few years. Prior to that it was relatively obscure. My impression would be that there is little difference between a 4-hour eating window and a 2-hour eating window, and that the former may be a little better as it reduces the one-time load on your digestive system.

Are you now trying to lose fat while preserving muscles? If that is the case, a brief eating window (4-8 hours) with a diet that is low-carb, moderate protein, high-fat, total calories under ~2,500, and continued weight training should be very effective. Since you're already in ketosis, you can accelerate the process easily by including one or two days a week where you do total water-only fasting. Since fasting preserves muscle, you will only lose fat, and it will be easier for you to fast as you're already in ketosis.

If you're trying to gain muscle with minimal fat gain, do the same thing but with somewhat more calories (e.g. an extra 500 a day) and make sure your protein is over 100 grams a day, and it has to be high-quality protein (e.g. eggs, oily fish, etc). A 16-hour fast should be sufficient to keep body fat low as you pack muscle. You do not need frequent 36-hour fasts in this context.

Cinnamon is a good spice to include in your diet. Find a good source of cinnamon, and figure out ways to consume some every day.
Get some modest vitamin D3 supplementation of good quality if you're not getting sun.

Human growth hormone builds up after ~16 hours of fasting, and then it stays elevated at ~1,000% above the normal level. It's thought that the purpose of this is to preserve muscle, bone, and organs during the fast, so that catabolism is focused on adipose fat. That is what happens but I'm not sure if anybody's proven it's due to HGH.

ETA: For myself, I'm trying to assume command of my situation by becoming a better cook. Good carbohydrates include eggplant, sweet potato, and broccoli and if I become more competent with them, I'll be eating more good carbohydrates. Last week I baked a keto chocolate muffin (sort of) and it wasn't too bad but it will take further experimentation. I also cooked liver for the first time (second time... ) I want to become proficient at cooking organ meat and in particular liver, as it's extraordinarily healthy. Liver has been argued to be the world's healthiest food.

 

[Rudiger]

It sounds like you're doing a great job.

When I've looked, what I've found is that there is rather sparse information the optimal length of fasting, which is not surprising as fasting has only exploded as a strategy for optimal health in the past few years. Prior to that it was relatively obscure. My impression would be that there is little difference between a 4-hour eating window and a 2-hour eating window, and that the former may be a little better as it reduces the one-time load on your digestive system.

Are you now trying to lose fat while preserving muscles? If that is the case, a brief eating window (4-8 hours) with a diet that is low-carb, moderate protein, high-fat, total calories under ~2,500, and continued weight training should be very effective. Since you're already in ketosis, you can accelerate the process easily by including one or two days a week where you do total water-only fasting. Since fasting preserves muscle, you will only lose fat, and it will be easier for you to fast as you're already in ketosis.

If you're trying to gain muscle with minimal fat gain, do the same thing but with somewhat more calories (e.g. an extra 500 a day) and make sure your protein is over 100 grams a day, and it has to be high-quality protein (e.g. eggs, oily fish, etc). A 16-hour fast should be sufficient to keep body fat low as you pack muscle. You do not need frequent 36-hour fasts in this context.

Cinnamon is a good spice to include in your diet. Find a good source of cinnamon, and figure out ways to consume some every day.
Get some modest vitamin D3 supplementation of good quality if you're not getting sun.

Human growth hormone builds up after ~16 hours of fasting, and then it stays elevated at ~1,000% above the normal level. It's thought that the purpose of this is to preserve muscle, bone, and organs during the fast, so that catabolism is focused on adipose fat. That is what happens but I'm not sure if anybody's proven it's due to HGH.

ETA: For myself, I'm trying to assume command of my situation by becoming a better cook. Good carbohydrates include eggplant, sweet potato, and broccoli and if I become more competent with them, I'll be eating more good carbohydrates. Last week I baked a keto chocolate muffin (sort of) and it wasn't too bad but it will take further experimentation. I also cooked liver for the first time (second time... ) I want to become proficient at cooking organ meat and in particular liver, as it's extraordinarily healthy. Liver has been argued to be the world's healthiest food.

Great post.

I get a lot of steak, 20% beef mince, eggs, chicken. Liver is a good shout but I don't see it often.

Its costly though, I gained that weight from over 3500 calories daily, so now that I'm cutting down to get more toned then it won't be as expensive which is a relief.

I had never considered a full one or two day fast but why not, do you still get a few hundred calories during this time? I read somewhere that it's up to 500. What about protein consumption during this time? Just whey shakes? I'm going to be working out 6 days a week so I'll need protein daily.

While I can see the benefits of a 40 hour+ fast I'm not sure if I can work it to be honest, but if you have further suggestions as to how you managed it then that'd be appreciated.

 

[Afro_Vacancy]

Great post.

I get a lot of steak, 20% beef mince, eggs, chicken. Liver is a good shout but I don't see it often.

Its costly though, I gained that weight from over 3500 calories daily, so now that I'm cutting down to get more toned then it won't be as expensive which is a relief.

I had never considered a full one or two day fast but why not, do you still get a few hundred calories during this time? I read somewhere that it's up to 500. What about protein consumption during this time? Just whey shakes? I'm going to be working out 6 days a week so I'll need protein daily.

While I can see the benefits of a 40 hour+ fast I'm not sure if I can work it to be honest, but if you have further suggestions as to how you managed it then that'd be appreciated.

Liver is something you need to look for around here. The supermarkets nearest to me don't carry liver. I can find it at a nearby butcher, and a nearby farmer's market. Once my liver and my fish run out (I stockpiled a little bit),I will try eating lamb heart. I hear that heart is a good meat.

Try the full-day fast once, if it's impossible for you then don't do it. That said it's supposed to be easier when you're already in ketosis. I take 50-500 calories during my fasts, depends on my mood, etc. Yesterday I had a bit of coconut oil in tea, a pice of cheese, and maybe a bit of cream in coffee I forget.

 

[Rudiger]

Liver is something you need to look for around here. The supermarkets nearest to me don't carry liver. I can find it at a nearby butcher, and a nearby farmer's market. Once my liver and my fish run out (I stockpiled a little bit),I will try eating lamb heart. I hear that heart is a good meat.

Try the full-day fast once, if it's impossible for you then don't do it. That said it's supposed to be easier when you're already in ketosis. I take 50-500 calories during my fasts, depends on my mood, etc. Yesterday I had a bit of coconut oil in tea, a pice of cheese, and maybe a bit of cream in coffee I forget.

I'm confident I can do it mentally, no problem, after all I was eating for 2 hours a day for months and I was fine, but physically if I'm training daily I don't know if it's a great idea.

 

[Afro_Vacancy]

I'm confident I can do it mentally, no problem, after all I was eating for 2 hours a day for months and I was fine, but physically if I'm training daily I don't know if it's a great idea.

There's probably no need to train daily. Rest days have their advantages too, so training 4-6 days a week is perfectly fine. Lots of people in outstanding shape train 3 days a week for example.

 

[Rudiger]

There's probably no need to train daily. Rest days have their advantages too, so training 4-6 days a week is perfectly fine. Lots of people in outstanding shape train 3 days a week for example.

Sorry not daily but almost, 1 rest day a week, maybe 2 (skip one leg day, not because it's less important but because this causes the most weight and strain on the body). I was doing 4 days a week but that lead to indiscipline in other areas, eating fast food regularly, smoking, drinking too much when going out.

That being said I'm still doing absolutely no cardio, and maybe I should look at that on rest days. As for people who do 3 days a week, normally with what I'd consider short workouts of 30-40mins, I thought they got into great shape through working up to it and then maintaining with immaculate diet they never cheat with (this is something I'm not willing to do, for the most part fine, but on weekends socialising or eating with friends here and there I'm gonna eat whatever).

Here's my incoming routine:

http://www.building-muscle101.com/weight-training-program-5.html

I can't believe he calls it intermediate, that's probably the toughest non-cardio based program I've ever seen.

 

[Afro_Vacancy]

Sorry not daily but almost, 1 rest day a week, maybe 2 (skip one leg day, not because it's less important but because this causes the most weight and strain on the body). I was doing 4 days a week but that lead to indiscipline in other areas, eating fast food regularly, smoking, drinking too much when going out.

That being said I'm still doing absolutely no cardio, and maybe I should look at that on rest days. As for people who do 3 days a week, normally with what I'd consider short workouts of 30-40mins, I thought they got into great shape through working up to it and then maintaining with immaculate diet they never cheat with (this is something I'm not willing to do, for the most part fine, but on weekends socialising or eating with friends here and there I'm gonna eat whatever).

Here's my incoming routine:

http://www.building-muscle101.com/weight-training-program-5.html

I can't believe he calls it intermediate, that's probably the toughest non-cardio based program I've ever seen.

It's not intermediate based on length of time spent in the gym, in my opinion, though there are elite athletes who work out several hours a day. It may be intermediate based on the types of exercises, and the high number of repetitions. Personally, when I go back to lifting, I plan on doing 6-8 reps for most exercises.

If this program works for you, the rest day is the only option for the 36-hour fast. Alternatively you can have 500 calories that day.

It's hard to see anybody not get great results on this programme.

 

[ravsharan]

Start seeing your perfect toned body posture of your favourite iconic star like whom you want to be look alike. If you eat more, then it is required to burn more calories.

 

[Suzanne Albert]

Every time you start craving, do something else to take your mind of it.

 

[davesmith420]

Little update: I lost about 10ish lbs by limiting the amount of times I eat out, my beer intake (switched it with gin and diet tonic water), and limited my regular pop intake.

I've starting to lift a little, I'm basically following the SS routine:
Bench Press - 3x5
Standing Military Press - 3x5
Squat - 3x5
Deadlift - 1x5

I do this every other day. It is a nice little routine for a little newbie like myself. I've been also trying to bike 10 miles a day while it's nice out.

 

[buckthorn]

Body shaming yourself is the best way to control cravings. I take my shirt off, look in the mirror and grab my finasteride induced man tits and say things like, "you're a disgusting f*****g pig with the hair of a disease-ridden sewer rat"... oh.. oh... and also, chewing on the barrel of a loaded gun may help curb that unruly appetite.

 

[JeanLucBB]

Little update: I lost about 10ish lbs by limiting the amount of times I eat out, my beer intake (switched it with gin and diet tonic water), and limited my regular pop intake.

I've starting to lift a little, I'm basically following the SS routine:
Bench Press - 3x5
Standing Military Press - 3x5
Squat - 3x5
Deadlift - 1x5

I do this every other day. It is a nice little routine for a little newbie like myself. I've been also trying to bike 10 miles a day while it's nice out.

Add assisted pull ups for back and bis.

 

[JeanLucBB]

Body shaming yourself is the best way to control cravings. I take my shirt off, look in the mirror and grab my finasteride induced man tits and say things like, "you're a disgusting f*****g pig with the hair of a disease-ridden sewer rat"... oh.. oh... and also, chewing on the barrel of a loaded gun may help curb that unruly appetite.

Wish I could give this two likes.

 

[davesmith420]

Add assisted pull ups for back and bis.

Is there anything else you would recommend instead? I'm only working with a bench and a squat rack I have at my house; I don't have a gym membership.

 

[JeanLucBB]

Is there anything else you would recommend instead? I'm only working with a bench and a squat rack I have at my house; I don't have a gym membership.

Barbell curls and barbell rows. Pullups are the best overall pull exercise though in my opinion.

 

[DoctorHouse]

Body shaming yourself is the best way to control cravings. I take my shirt off, look in the mirror and grab my finasteride induced man tits and say things like, "you're a disgusting f*****g pig with the hair of a disease-ridden sewer rat"... oh.. oh... and also, chewing on the barrel of a loaded gun may help curb that unruly appetite.

Bucky, I can always count on you for a good laugh when I log in.

 

[davesmith420]

I also think I mentioned about how my face looked fat; it seems like after I dropped minoxidil my face slimmed down A LOT. I think minoxidil was the cause of it.

 

[davesmith420]

Thank you guys for all of your help, here is my current routine;

Barbell Curl 3x10
Barbell Row 3x10
Bench Press 3x10
Deadlift 3x5
Squat 3x10
Standing Military Press 3x10

I had a guy on another forum tell me to increase my reps to 10 from 5 for better results. Thoughts?

 

[dunno]

Thank you guys for all of your help, here is my current routine;

Barbell Curl 3x10
Barbell Row 3x10
Bench Press 3x10
Deadlift 3x5
Squat 3x10
Standing Military Press 3x10

I had a guy on another forum tell me to increase my reps to 10 from 5 for better results. Thoughts?

The sweetspot is inbetween. im no expert or anything but from what i can gather lower (3-5) reps is for strength building and higher (8-10) for hypertrophy.