[Luke Smith]

Hello mate, i just want to know if you can copy paste your actual diet here, cause can be food choices or macros timing also

Just wanna see to help u

M1
6 oz beef or pork
2 slices white bread, 1.5 serving jam
105g white rice
70g banana
3 Tbsp honey
m2
6 oz Chicken Breast / Ground Turkey / Whitefish
380g sweet potato
3 slice bread
3 serv jam or jelly

M3 (Pre Workout meal)
110g white rice
6 oz Chicken Breast / Ground Turkey / Whitefish
1 cup Green Beans
20 oz Grape Juice w/ 10g Creatine
½ cup fruit

M4 (Post Workout Meal)
2.5 cup of sugar cereal
16oz of milk
2 scoop iso protein
3 TBSP PB
70g banana

M4 – on rest days
6oz chicken
370g sweet potato
2 tbsp honey

[Luke Smith]

Time to get lean and re set 🙂 when appetite is gone mostly your shot

If you can’t digest food you won’t get much out of it

Diet then work back up without over eating and protect appetite

Fully agree with Kuba here, sounds to me like you just need a 4-6 week diet phase to clean up and come back down and then build back up.

Out of interest was all fine pre xmas? did you eat much off plan stuff over the xmas period?[/quote]
no i ate all on plan other than a regular refeed but like i said i cut down for about a month to get hunger back up then after add food the same issue occurred

[Luke Smith]

What is your current body composition? Are you checking your blood sugar? Have you changed any supplements recently? Do you do any cardio?

i haven’t changed any supplements but no i do not check my blood sugar and for my steps i get 10k a day give or take and three structured sessions a week and im still pretty lean

[Luke Smith]

The first thing I would focus on here is what is causing digestion to be bad. Much like Kam said, if your digestion is bad , then it will have an impact on appetite. Are you eating the same food every day? What are you macros set like? Is protein too high? Are fats too high? Are you eating enough fibre? Really assess the current dietary situation and focus on getting your digestion better, this will make a huge difference.

i’m honestly not sure the macros on my plan but yes i’m eating the same thing everyday besides on my rest days i have a different meal to replace my regular post workout meal obviously im thinking of eliminating everything except very simple stuff and slowly adding stuff back in so i can find the root cause

[Luke Smith]

Hi Luke, 4 meals a day should give you plenty of time between meals, so this is odd.

Do you have any particular food groups tht disagree with you?

Are you able to do any of your steps immediately after eating?

Do you use any digestive enzymes?

Are you struggling with signs of poor digestion/gastric distress?

i’m currently not using any digestive enzymes what brand and dosing do you suggest and on some meals when i’m able i get steps in i could be better about doing it in between every meal though but im really not sure what specific foods are maybe causing this and for my digestion i can just feel the food still in my stomach which is causing my hunger to lower significantly even after a while inbetween meals

[Luke Smith]

Just chiming in here. When is the last time you took a deload? How has recovery been? Are you still progressing movements in the gym or not so much?

my progress hasn’t been as good because of this digestion issue and i took a deload a couple of weeks ago

[Luke Smith]

How long have you been in a surplus for? How many meals are you eating a day and are you spacing them out evenly?

What is your daily expenditure like from steps and even cardio?

i lowered food a little bit ago like maybe a little over a month ago and i went down in weight for a few weeks to try to get hunger back up but im eating 4 meals a day and i space them 2-4 hours apart and most days im getting over 10k steps

[Luke Smith]

and i’m really not on that much food as well

[Luke Smith]

Are you in a bulk phase, if so are you force feeding food? Aside from the what has been asked already from Clare as to whether you are stressed, then I would be inclined to think you are getting unwell like what Hilly has said, but I am no doctor but if it persists worthwhile getting checked

but not even that i’m not hungry most of the time im just force feeding through the nausea

[Luke Smith]

yes i am bulking and i had to go on a little mini cut a while back because i barely had any hunger which the hunger is already not good again so in a way yes i am force feeding some meals

[Luke Smith]

Are you taking any new supplements?

Have your stress levels increased?

Have you been ill recently?

but no i’m not taking any new supplements

[Luke Smith]

Are you taking any new supplements?

Have your stress levels increased?

Have you been ill recently?

i’ve honestly been out of the habit of taking my vitamins for a little bit now just fish oil magnesium vitamin b complex multi c and k2 and d which i know isn’t good but i don’t have any excuse why im not taking them but no my stress levels are very low to none and no i haven’t been ill in quite a while