tman17m

ive been working out and running every day now for the past few months, becuase i want to get into better shape and because i feel better afterwards. im not overweight at all, actually im pretty skinny. i do have a little bit of a gut that im trying to get rid of to show my abs. so, ive been eating a lot healthier lately. the problem is, i dont get filled up. or if i do, im not full for very long. anyone else experience this? suggestions?

Cowman

just eat more.

seriously.. eat more often and eat high protein. Chances are, if you're doing what you outlined in the other thread and if you're hungry a lot of the times like you say, your body is actually taking in too FEW calories, and thus its holding on more stubbornly to the fat.

so here's two suggestions:

1) if you're skinny right now, forget about your abs for a bit. Start eating a TON, cut down on the cardio, and gain some muscle. It's winter anyway, so no one would be seeing those abs. After a couple of months of this, you'll have more muscle to A) show through and B) boost your metabolism when you're back to trying to lose that gut

2) just eat more food. not a whole lot, but throw in another meal or two in your day. This could give your metabolism a little boost and get you back to fat burning.

many people don't realize it, but theres actually a specific calorie deficit range you'll want to be in for optimal fat burning. If you go too low, your body will hold onto the fat and start breaking up muscle. If you stay too high, you'll burn fat very slowly.

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tman17m

thanks for your thoughts...
i have been thinking that i should just take the winter and bulk up and then worry about getting lean once ill be walking around without a shirt on
i have been eating more food, but its overall better food. i think i just feel hungry a lot due to the fact that when i eat, i dont have huge meals, i just eat enough to stop the hunger, thus it comes back after a few hours. so that makes sense that i eat pretty much all day

grobar_14

OK......what part of body is "Traps" i see that word so many times in forums and on body building sites but what part of body is that...and can anyone tell me exercies for it ..thanks..

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jfelco

the trapaziod is the muscle that goes along your collarbone, behind your neck. if you go down the back of your ear to your back, its the muscle that is between your deltoids, shoulder muscles, along the top of your back. if you lift your arms out to your sides and flex as if your elbows are being pulled behind you, youll see your traps flex.

as far as excercises, if you get a flat curl bar (olympic bar) place it at your feet, pick it up with maybe 6" between your grips. stand straight with the bar in front of you, and lift up to your chest along your body. the placement of your grips can be wider but will concentrate more on your deltoids, the closer the grip, the more focus on the traps.

hope this helps, someone else might have a better description and/or excercise for it.

grobar_14

ohh...so those are the two muscles from both sides of the neck????

http://www.exrx.net/Graphics/TrapUpperHalf.gif

THIS ONE?

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pinkie

Fat keeps you full longer!

Add healthy fats to your diet:

Extra virgin olive oil
Olives
Raw Almonds
Sesame seeds
Natural peanut butter
Avocado
Eggs
Salmon

Link-a-rooney!

sailor

Rice. Seriously, theres nothing in the stuff--load up, eat till you're full... Good energy food from the carbs, almost no calories (provided you dont put too much butter on it...).

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pinkie

Rice (any rice) converts into sugar in your blood. Too much sugar can make you sluggish, and adds no nutritional value to your daily regimen, especially refined starches/sugars, such as white rice.

coash

You shouldn't be hungry. Eat more OFTEN, not necessarily more.

ChrisJericho

Yes, the best way to feel full is by eating fatty foods. Ideally you would want the "good" fats like Pinkie says, but if you're excercizing a lot, a bit of bad fat won't hurt. Here are some things I do:

When I eat spaghetti, even though I eat a decent amount, I don't get that nice, satiated feeling, even though I know I have eaten enough. So, I usually follow it up with a small bowl of ice cream, which gets the job done. Another good way to top yourself off is with a cup of yogurt. Yes, both ice cream and yogurt are dairy foods containing saturated fat, but I excercize a lot and have sources of unsaturated fat to add to my diet, so I don't worry about them.

Bottom line is: fatty foods are what gives you he feeling of being full.

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Slavakion

Well, you could go with brown rice. Or, for something different, lentils. Sorry, they just popped into my head.

Besides, any carbohydrate converts into sugar. Or was that your point?

thingstodo

I thin everyone said eat more, right? Eat right as well, so brown rice is good, as are other carbs. stay away from the processed stuff. As Jack LaLane said, if man made it, don't eat it.

Make sure you are eating 4-5 fruits and another 5-7 veggies a day. usually a cup is a serving. Lot's of good protein from shakes, soy milk, etc., especially after a work out.

Daon't bulk up and then lean out....do the same at the same time. Crap, it's much harder to take it off than put it on!!!!!!!!!!!

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mokle

Seems like a simple solution, but start taking fibre supplements. Fibre will make you feel 'full' longer after meals. Plus it's good for you.

You said youwere eating healthier, but how much are you eating? If you're doing a clean bulk (an working out, of course), aim for around 3000 cals (varies with your crrent body size, but that seems like a decent average) spread over 6 meals, and try to get about 500 of them at breakfast.

And you can never have too much protein

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pinkie

But carbs do not stay with you like fats do.

I can't stress enough how much healthy fats are good for you.

Carbs are converted into energy, or stored as sugar in your blood, which converts into fat. Carbs burn faster than healthy fatty foods.

JMunaretto

Protein satiates your apetite more than carbs or fat, according to research.

Carbohydrates are best as energy sources, but also have high glycemic index values, and can increase your blood sugar level too much.

Eat more protein and fat if you want to feel fuller.

Don't stop doing cardio.

tman17m

thanks for all of your suggestions and help everyone
it seems like the general consenus is eat more times a day, but obviously still eat healthy. eat some foods with good fats.
ive only been really 'hard' working out for the past few months and ive noticed a nice chest/arm size increase, as well as getting rid of some of my gut. im not really trying to get massively huge, just get some decent muscle and definition. so, i think ill stick with my routine of cardio and weight lifting as it has produced some decent results for me already

st33lr4t

just go with what pinkie says. fats are where its at.

Rodney

Brown rice is good. It takes a while for your body to break down, longer than white rice or bread or pasta, so the carbs are absorbed over a longer period of time. This keeps your blood sugar up, so you're less likely to be hungry or low energy.

When your body takes in carbs, there's a sort of intermediate holding area where it stores them, in the liver I think, where they can be accessed quickly. When that short-term storage capacity fills up, then the body takes the extra and makes fat. So it behooves you to ensure that food and carbs arrive gradually from your digestive system instead of in sudden large amounts. Rice is good for this, and more to the point so is eating multiple small meals throughout the day instead of a few large ones.

That said, the body does need fat and the the key is to eat healthy ones in moderation. Frankly, what works for me is to eat a fairly substantial and healthy breakfast, and then eat lightly for the remainder of the day. Since I don't eat late at night and it's been at least 11 hours since the last meal, my body needs the nutrition and is ready to use it. With breakfast, I usually have 1/2 or more of an avocado, which does _not_ weight me down or make me full, and yet lets me eat light, lower-fat meals for the rest of the day without that feeling that something is "missing."