So I've been instructed by my trainer to stay around 1500 calories per day (I'm F, 5'8", 155lbs.). All along that has seemed a little low to me (BRM is around 2350), so if I go around 1600-1650, I don't freak. Well, lately, it seems like I'm STARVING at night, even after I have dinner - which is usually meal #5. Meal #6 just doesn't seem to be enough. The thing is, I'm NEVER hungry in the mornings, but I eat breakfast anyway, and rarely hungry during the day. Should I maybe try to eat more during the day? My lifting workouts are always at night after work - usually around 5-6pm. I'm wondering if that has anything to do with it. Any suggestions?

So I've been instructed by my trainer to stay around 1500 calories per day (I'm F, 5'8", 155lbs.). All along that has seemed a little low to me (BRM is around 2350), so if I go around 1600-1650, I don't freak. Well, lately, it seems like I'm STARVING at night, even after I have dinner - which is usually meal #5. Meal #6 just doesn't seem to be enough. The thing is, I'm NEVER hungry in the mornings, but I eat breakfast anyway, and rarely hungry during the day. Should I maybe try to eat more during the day? My lifting workouts are always at night after work - usually around 5-6pm. I'm wondering if that has anything to do with it. Any suggestions?

Calories do seem a bit low at 1500. As for the PM hunger, your workout can have a lot to do with that. I'm always hungrier the hours following my workout, as are a lot of people I talk to. Besides, you want the bulk of your carbs, at least, to be around your workout, so it wouldn't be a bad idea to eat about about 2/3 of your calories from 3pm (pre-workout meal) and after.

What does a sample day's diet look like, with times?

Example....

B-fast (7am)
1 C. egg beaters
1/2 C. oatmeal

snack (10am)
1 med. banana
babybel light cheese wedge

Lunch (12pm/1pm)
Grilled chx salald - lettuce, cucumber, broccoli, egg, cheese, sunflower seeds
Fat free french or italian dressing

Snack (3-3:30ish)
1/2 C. cottage cheese
1 med. apple

Workout

Dinner (6:30-7:30ish)
baked chicken breast (or fish)
2 C. steamed veggies (broccoli/green beans/zucchini)
Spinach salad w/ rasp. walnut vinaigrette (sp?)

Snack (9:30ish)
yogurt
almonds or peanuts

Sometimes I'll sneak in an extra snack (some nuts or a piece of whole wheat toast) if I know I'm low on calories. Also, my salad at lunch isn't "huge", the lettuce/veggie part is just enough to fit in one of those styrofoam cafeteria bowls (like a soup bowl size).

It doesn't seem like all that much food. Anyway, I'm no expert, but I've always found that when I am constantly hungry as the day goes on, it's because my calories in general are too low and I eat more.

but I've always found that when I am constantly hungry as the day goes on, it's because my calories in general are too low and I eat more.

Agree with that 110% :tu:

I like to make my last meal be one consisting of fat/protein, such as cottage cheese/PB, whey/pb, etc. I usually end up feeling content the next morning. Adding some fibrous veggies would also help.


jason

So how far away from your workout is dinner? Are you not doing any sort of post-workout shake? You really need a good jolt of protein and carbohydrates right after you work out as you've exhausted and damaged your muscles. Whey, dextrose, and maltodextrin work awesome for me and lots of others here, but at the very least have some chocolate milk or some yogurt and granola or something like that right after your workout to replenish your lost glycogen. About an our later eat a balanced solid meal (like the one you have in your last post for dinner) and you should be fine.

I'm 5'6/F and I couldn't survive on 1500 calories. I weigh 130 and lose on 2200-2500 calories a day (with cardio).

If your calories are so low and you're hungry all the time it could lead to a binge. I would talk to your trainer and up your calories.

So how far away from your workout is dinner? Are you not doing any sort of post-workout shake? You really need a good jolt of protein and carbohydrates right after you work out as you've exhausted and damaged your muscles. Whey, dextrose, and maltodextrin work awesome for me and lots of others here, but at the very least have some chocolate milk or some yogurt and granola or something like that right after your workout to replenish your lost glycogen. About an our later eat a balanced solid meal (like the one you have in your last post for dinner) and you should be fine.
Typically, I eat within a half hour/hour of finishing my work out. I just ordred the ATW sample packs last week and they came in the mail Monday. I had one Monday and last night. But I'm a little confused how to incorporate them into my meals or even if I should be incorporating them into a meal. Personally, I like to eat an actual dinner, rather than drink a shake in place of it. But due to the 1500 cal restriction my trainer has me on, I don't want to go way over either, so I'm still trying to figure it out. Since I've been hungry lately anyway, I might try your suggestion of a shake w/ some oats or something, then dinner an hour later. Thanks for the advice, all.

No problem with eating the majority of your calories around your workout, even if it is in the evening.

I would still eat breakfast, but since you are probably too low on calores anyway, I'd just eat more after your workout as suggested.

Sometimes while cutting I'll eat 1/2 my daily calories after 5-6pm.

No problem with eating the majority of your calories around your workout, even if it is in the evening.

I would still eat breakfast, but since you are probably too low on calores anyway, I'd just eat more after your workout as suggested.

Sometimes while cutting I'll eat 1/2 my daily calories after 5-6pm.

I had considered that, especially since I tend to have little to no appetite during the day. I've just been a little hesitant considering I'd be eating a majority of my calories so close to bed.

I had considered that, especially since I tend to have little to no appetite during the day. I've just been a little hesitant considering I'd be eating a majority of my calories so close to bed.


That's really a myth. Although of course everything can be taken to excess - like the 'Warrior' diet. IMO, you definitely need to keep eating 'meals' during the day, so it's not good to go overboard, but certainly if you are working out in the evening, I would not worry about the 'before bed'.

In fact I would always recommend loading calories around workouts, whatever time this occurs. Now this doesn't meant eating 1000kcal in one meal, just before bed because you are not going to be able to use all those calories.

However, 300-400kcal pre WO and 2 meals of ~300kcal post WO is in no way excessive. Even when cutting I'd often have 400kcal Pre WO, then 200 in my PWO shake, then 400 in my meal just before bed. This would be on a 1800-2000kcal/day diet (which would be low for a workout day).

The point being, that I would eat 600kcal out of my 1800-2000kcal within an hour of going to bed - BUT only after a workout.

So I've been instructed by my trainer to stay around 1500 calories per day

what are his credentials as far as nutrition?