MuscleHack Show Podcast 2 – 7 Ways To Not Feel Hungry When Cutting
*The play button is at the bottom of this post*. Alternatively, you can listen here:
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SHOW NOTES:
Here is a summary of the 7 methods covered in the podcast:
(1) Your diet must be high in protein to:
- Prevent hunger (as protein is the most satiating macronutrient)
- Preserve your muscle mass while losing fat
Take 1g of protein per pound of bodyweight (see this post for a more accurate formula)
If you are cutting and want your diet all sorted without you having to rack your brain over it, pick up Total Six Pack Abs – my fat-loss program. No-one has ever reported muscle loss. In fact, everyone continues to get stronger in the gym, and many reported muscle gains.
(2) Get your fiber!
Fiber is also satiating/filling for zero calories. The 2 best ways are with fibrous vegetables and fruit eg. cauliflower, broccoli, cabbage, berries, apples (listen to the podcast for more).
(3) Get your water. Use this formula for your daily water intake:
Body weight (lbs) X 0.6 = Water Intake in ounces
So a 160 lb person needs 96 ounces o f water daily. That’s around 12 x 8 ounce cups.
(4) Keep moving!
This may seem counter-intuitive but this is not the time to stay still to “conserve energy”. This is actually make you hungry. Keep busy!
(5) Eat fat
Fat slows gastric emptying, so it slows the absorption of food. You’ll feel fuller for longer. Do not go on a very low fat diet when cutting!
(6) Use zero-calorie foods
In the podcast I give the examples of shirataki noodles, or “slim noodles” and “zero noodles” from Holland and Barrett. Also enjoy some sugar-free jell-o.
(7) Consider appetite suppressants
Most of these things don’t work. The only research-proven fat-burning appetite suppressant is a combo of ephedrine and caffeine.
1 x dose is 25mg ephedrine with 200mg caffeine. Listen to the podcast for where you might be able to pick up some ephedrine.
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As always, I’m happy to help. If you have any questions regarding the tips discussed in this podcast, just ask me below and I’ll get back to you. Again, those of you listening on iTunes, please do leave a positive review of the show – I’d really appreciate it.
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This is what I love about musclehack – straight real world tips I can use! Cutting in April, def going to use this advice. Thanks Mark.
Great second podcast Mark. And great tips. I hadn’t heard of the zero noodles. Excited to try them tho!!
I love the last one. That just shows me you are legit all the way. Nothing like a little bronkaid and caffeine to go beast mode towards the end of a cut.
Sir, thanks a ton I am getting results within 7 days
@Paul @Dave @Nate @Priyam Thanks, everyone! 😀
A little error here: “A dose is 25mg caffeine with 200mg caffeine.” Can have a big consequence if somebody guess wrong 🙂
@Sly. Thanks for the heads up.
I like intermittent fasting for hunger control. It’s not magic, but it does help.
For U.S. readers, I found shirataki noodles/related products at Walmart stores, which are everywhere! (In the refrigerated foods section near produce/tofu). Thanks so much for the tip, Mark. Can’t WAIT to try these. I really miss pasta! And spaghetti squash doesn’t cut it.
This is a great list, Mark! All very effective strategies to make cutting easier.
I’d like to add one more that has been proven useful to me: restricting your feeding window. When cutting, I used intermittent fasting to eat most of my Calories midday (after my workout) and fasted the rest of the day, just having a small meal before working out. Totally fasting for at least 8 hours is a huge help, since it’s much harder to overeat if you have less time to do it.
I use IF when on a cut also, I find if I fast for 18 to 20 hours a day and consume all my calories for the day within the 4 to 6 hour feeding window, I can pretty much eat at maintenance calories and still lose 1 to 1.5 lb of body fat per week, with absolutely no Lbm loss.
Thank You Mark, do You provide any extra help for people who bought the book, in case they needed it?
@Newton. My pleasure, buddy 🙂
@Juanito @Mark Yeah, a lot of people find that useful.
@Firas. Yes I do. Here, via email, facebook, and my forum here https://musclehack.com/forum/