Increased Muscle mass..added hunger?

[Saulbadguy]

Has anyone heard of this? I heard the more muscle mass you gain, the more calories you require..meaning you get hungry more often. I've noticed around 9:00-9:30 am I get very hungry..even though I usually eat a breakfast consisting of eggs and bacon (low carb diet).

 

[Coolone]

i remember about 3 weeks after i started working out, i was ravenous all the time, but it went away eventually and then all was well

 

[Saulbadguy]

I've been working out for a few months now, about 20-25 minutes of cardio, and then 20-25 minutes of weight lifting. The hunger thing has just started a few weeks ago.

 

[Krassus]

I also did low-carb with a similar breakfast and i can't say that i ever felt hungry. Perhaps you should try taking some fiber pills for breakfast - that should fill you up. Also, don't ever do lifting and cardio on the same day. Do it on separate days, and do MORE lifting and LESS cardio. If you're not lifting for 45-60 minutes with at least 2/3 sets to failure, you're basically wasting your time. I also assume you're doing low to moderate-intensity cardio, which is also a waste of time. Instead, do HIIT (high intensity interval cardio) for 10+ minutes. Per amount of time spent, its 9x as effective. Per amount of energy spent, its 3x as effective. There is a very reliable study to back this up, search bodybuilding.com if you like. Studies that concluded HIIT is inferior are flawed because they only focused on the amount of calories burned DURING exercise. What science recently discovered is that HIIT burns most of its calories AFTER the workout, which makes it far more effective in reality.

 

[Saulbadguy]

Hmm..then maybe you can help me. I've digged through the forums, and been to bodybuilding.com many times but I still don't understand HIIT as much as I should to begin it. I keep reading about percentages, and efforts, and all that. Right now my cardio "plan" is the coach potato to 5k plan, I warm up for 5 minutes at 3.6 mph, then i run at 6.0 mph for 2 minutes, then back to 3.6 for 2 min, and so on for 21 minutes, then a cool down walk. Lifting, I work upper body one day, lower body next day, then an off day. I try to get 4-5 days a week in the gym. So far I don't think the lifting has been too much of a waste of time, I can definately tell I have lowered body fat and gained muscle mass, and increased my strength. Any suggestions/criticism would be helpful.

ps, i take 3 fiber 500 mg fiber pills in the morning and at night.

 

[bjc112]

Of course.

I normally work out 5 days a week... Before i did, about 8 months ago i wasn't nearly as hunrgy..

I can eat 2 cans of tuna, protein shake, a steak dinner and keep going...

I only weigh about 155lbs... 5'10''

 

[BD231]

Hell yeah you get hungry man, which is completely normal if your doing ANYTHING positive for muscle mass. If your not craving extra calories your not getting anywhere.

PS: Low Carb diets are completely stupid when trying to build muscle mass, complex carbs are an essential part of building mass and it's the reason your getting so hungry. Drink whey protein drinks if you need to keep carbs low, but don't subject your body to such stress. Eggs and meat dont provide you with the vitamins, fiber and nutrients your body needs and you eventually end up feeling like sh*t.

 

[Krassus]

HIIT is one of the easiest exercises to perform. But before we get to that, you should get yourself a good weightlifting program. Since you're spending 4-5 days at the gym, i recommend a 4-day split, which means you should do something like lift mon/tue, and thu/fri, with hiit on wed/sat and sunday completely off. I highly recommend the 4-day intermediate split in the following thread: i use it myself and its brutal to say the least. Follow all of his advice as far as sets/reps are concerned as well, its very solid. Linky. But on second thought, since you're cutting on keto, most would agree that 3 days lifting and 3 days hiit will get you better results than 4 days lifting 2 days hiit (remember, you need that one day off on sunday or whenever). So go with the 3-day split, i.e. mon/wed/fri lifting, tur/thu/sat hiit. So for HIIT, start at 4 minutes and add extra 30 seconds on every 3rd time. So your first 2 times you'll do 4 min, your next 2 you'll do 4:30, then the next 2 for 5:00 and so on until you get to 15:00 in a few weeks, then just maintain it there - higher than 15 is too much for your heart. So what you do is go out there, jog for 40 seconds and sprint for 20 seconds, then rinse and repeat. Or do 30/30, up to you. I did suggest 20/40 til you hit 15, and then try 30/30 for as many minutes as you can, it will probably be just over 10. Then get to 15 again and maintain 30/30 for as long as you're cutting. When you're done cutting, forget about any and all types of cardio for the duration of your bulking phase. NEVER do cardio while bulking.

 

[Saulbadguy]

Originally posted by: BD231
Hell yeah you get hungry man, which is completely normal if your doing ANYTHING positive for muscle mass. If your not craving extra calories your not getting anywhere.

PS: Low Carb diets are completely stupid when trying to build muscle mass, complex carbs are an essential part of building mass and it's the reason your getting so hungry. Drink whey protein drinks if you need to keep carbs low, but don't subject your body to such stress. Eggs and meat dont provide you with the vitamins, fiber and nutrients your body needs and you eventually end up feeling like sh*t.

Im taking a multi-vitamin, l-glutamine, l-lysine, and other vitamins and nutrients, including fiber. I also have a diet rich with veggies and certain fruits. Don't worry about my diet, because I know I am building muscle mass. A few months ago I couldn't max 140 lbs, now im up to 185 lbs benchpress. I can also "feel" the new muscles bulging through my skin.

 

[Saulbadguy]

Originally posted by: Krassus
HIIT is one of the easiest exercises to perform. But before we get to that, you should get yourself a good weightlifting program. Since you're spending 4-5 days at the gym, i recommend a 4-day split, which means you should do something like lift mon/tue, and thu/fri, with hiit on wed/sat and sunday completely off. I highly recommend the 4-day intermediate split in the following thread: i use it myself and its brutal to say the least. Follow all of his advice as far as sets/reps are concerned as well, its very solid. <a class=ftalternatingbarlinklarge href="http://forum.bodybuilding.com/showthread.php?s=&threadid=143006" target=blank>Linky</A>. But on second thought, since you're cutting on keto, most would agree that 3 days lifting and 3 days hiit will get you better results than 4 days lifting 2 days hiit (remember, you need that one day off on sunday or whenever). So go with the 3-day split, i.e. mon/wed/fri lifting, tur/thu/sat hiit. So for HIIT, start at 4 minutes and add extra 30 seconds on every 3rd time. So your first 2 times you'll do 4 min, your next 2 you'll do 4:30, then the next 2 for 5:00 and so on until you get to 15:00 in a few weeks, then just maintain it there - higher than 15 is too much for your heart. So what you do is go out there, jog for 40 seconds and sprint for 20 seconds, then rinse and repeat. Or do 30/30, up to you. I did suggest 20/40 til you hit 15, and then try 30/30 for as many minutes as you can, it will probably be just over 10. Then get to 15 again and maintain 30/30 for as long as you're cutting. When you're done cutting, forget about any and all types of cardio for the duration of your bulking phase. NEVER do cardio while bulking.

hm..."rinse"? Also..do you know speeds at which I should be jogging/sprinting..as far as MPH? Im mostly interested in fat loss, and not so much the "bulking" phase of it, but I would like to get some solid tone. The weight training info seems too intense for me right now, but I think I can work my way up to it. Right now my lifting routine consists of a bunch of machines, upper body one day, lower body the next. I tend to stay away from the free weights, because I usually can't do as many reps with them...and i'm unsure how to do most excercises using them, but that link should help.

 

[Krassus]

Originally posted by: Saulbadguy

Originally posted by: Krassus HIIT is one of the easiest exercises to perform. But before we get to that, you should get yourself a good weightlifting program. Since you're spending 4-5 days at the gym, i recommend a 4-day split, which means you should do something like lift mon/tue, and thu/fri, with hiit on wed/sat and sunday completely off. I highly recommend the 4-day intermediate split in the following thread: i use it myself and its brutal to say the least. Follow all of his advice as far as sets/reps are concerned as well, its very solid. Linky. But on second thought, since you're cutting on keto, most would agree that 3 days lifting and 3 days hiit will get you better results than 4 days lifting 2 days hiit (remember, you need that one day off on sunday or whenever). So go with the 3-day split, i.e. mon/wed/fri lifting, tur/thu/sat hiit. So for HIIT, start at 4 minutes and add extra 30 seconds on every 3rd time. So your first 2 times you'll do 4 min, your next 2 you'll do 4:30, then the next 2 for 5:00 and so on until you get to 15:00 in a few weeks, then just maintain it there - higher than 15 is too much for your heart. So what you do is go out there, jog for 40 seconds and sprint for 20 seconds, then rinse and repeat. Or do 30/30, up to you. I did suggest 20/40 til you hit 15, and then try 30/30 for as many minutes as you can, it will probably be just over 10. Then get to 15 again and maintain 30/30 for as long as you're cutting. When you're done cutting, forget about any and all types of cardio for the duration of your bulking phase. NEVER do cardio while bulking.

hm..."rinse"? Also..do you know speeds at which I should be jogging/sprinting..as far as MPH? Im mostly interested in fat loss, and not so much the "bulking" phase of it, but I would like to get some solid tone. The weight training info seems too intense for me right now, but I think I can work my way up to it. Right now my lifting routine consists of a bunch of machines, upper body one day, lower body the next. I tend to stay away from the free weights, because I usually can't do as many reps with them...and i'm unsure how to do most excercises using them, but that link should help.

You're looking at bodybuilding from the wrong perspective. The reason you stated for NOT using free weights is the same reason you should ONLY use free weights. Allow me to elaborate: if you can do more than 8 reps of anything, you're wasting your time. The number of reps you do is NOT what makes a difference. You could do a dozen 16-rep sets of bench pressing and it wouldn't do your muscle half the good that 3 8-rep sets would. THE HARDER THE BETTER. 9 6 5, 8 6 6, 8 6 5 - that's what your sets should look like!

If you can't do as many reps with free weights, GOOD. Because each rep you do with free weights is like TWO with machines. If you can't handle the intermediate split with the squats/deadlifts (can be dangerous if not done right), do the 3-day beginner split, but FOLLOW HIS ADVICE TO THE LETTER. Trust me, i've been reading about this every day for 10 months and its very very solid.

Also, i'm not sure as to running speed for HIIT. For sprints, i usually do something like 70% 80% 90% and then 100% up until the last minute. For jogging, i just do as slowly as i can without it becoming walking. Hell, sometimes i even walk. And i also walk for about 5 minutes after i'm finished to cool down.

 

[GoingUp]

yea, ive been liftin and gettin more hungry... I fell guilty about constantly eating...

 

[Ns1]

^^

man that guy just ripped max-ot and posted it

 

[Krassus]

Originally posted by: NeuroSynapsis
^^ man that guy just ripped max-ot and posted it

Max-ot? That's my first name, was it named after me?

 

[Saulbadguy]

Does anyone have any links/resources to some HIIT information. Im thinking of starting it soon, if I can get all the facts straight and a plan devised. Maybe one of you guys could devise one for me? Right now I can walk briskly (3.6-4.0 mph) with a slight vertical incline and not feel winded. I've started to jog/run, and "sprinting" to me is around 6.5-7.0 mph..so i'd say 7.0 mph is my maximum effort. Any suggestions?

 

[Krassus]

HIIT

Remember to do your absolute best while sprinting. You have to literally run like you're running for your life. And when you feel like you're about to die, you know you're about half-way through. The first half usually feels longer, because you lose sense of time afterwards. You only stop when you know you're absolutely, positively, about to fall flat down on your face But once you get out of the shower afterwards, you'll feel great. Not only did you take a big step towards a far better body, but proved to yourself that you've got the willpower to push yourself further than about 98% of the population. Oh and get some new shoes. There's no substitute for Nike Shox NZ.

 

[Yossarian]

I'm into week 3 of HIIT and it's going pretty well. I do it on a stationary bike at the gym. In the jog periods I pedal about 95 rpm, max is about 130. 6 minutes of that and I'm ready to puke.

 

[zmatrix]

Can someone explain about fiber and bodybuilding? What type of foods are complex carbs?

 

[SludgeFactory]

About HIIT:

In order to push yourself to the level that Krassus describes, you need a baseline level of cardiovascular fitness. The idea here is "active recovery" between sprints, i.e. keep moving and not fall down dead after a couple sprints and have to stop. Definitely something you have to work up to.

You can also find info by searching for Fartlek training. Seriously.

 

[SludgeFactory]

Originally posted by: zmatrix
Can someone explain about fiber and bodybuilding? What type of foods are complex carbs?

Fiber good. Fiber make you go poo poo.

Regular consumption of fiber keeps you feeling full, may reduce your risk of developing colon cancer, and is necessary to keep things moving when you're ingesting a lot of protein and relatively little carbohydrate. High fiber cereals or psyllium husks are a good, low calorie source of fiber.

Complex carbs are stuff like whole grains, rice, oats, potatoes, corn, carrots, etc.