How Hunger Could Be A Great Sign For Building Muscle & Fat Loss

In this QUAH Sal, Adam, & Justin answer the question “What are your thoughts on the effect of building more muscle on appetite?"
If you would like to get your own question answered, follow us on Instagram where we post QUAH requests weekly.
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“How Hunger Could Be A Great Sign For Building Muscle & Fat Loss"
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[@webHead604]

Adam’s comments on changing your mindset about hunger from negative to positive is totally what I needed to hear today.

[@lusinekhachatryan5697]

Totally!

[@V8ToYy]

same! its all about the way you think too.

[@charlesstevens8897]

Do you want to live every day hungry, wanting more, like a ravenous lion, or always satisfied, like everything's good enough.

[@SXLLXNBXE]

my body realized today it really needs more energy to grow

[@Eliezelcomedy]

Shiba to the moon!

[@brett2015]

The more you eat healthy foods like meat, eggs, vegetables, etc. , you’ll begin to crave those types of food. I used to always crave crap because all I ate was crap. Once I weened it out, I quit craving it.

[@Lunarangst]

I agree. You crave what you eat.

[@Flipmode1900]

Nope

[@sonja4164]

Yup

[@TheNORegretShow]

Hit the nail on the head great video. After I train lifting in the morning then boxing at night. Even after a high protein good dinner my body keeps wanting more. If you fight those hunger cravings you will get leaner. When you start to see abs and yo veins that you never seen before you get motivated.

[@V8ToYy]

i know that feeling, been training 18 months now. started as a fat sack of shit, now im starting to get veins up my arms and biceps, seeing that has been the biggest motivator for me by far.

[@hollywoodmkx]

Well, I think I’m following you here, but I train and I hit those cravings when I need to. You don’t starve yourself when your body is telling you to eat in order to get lean - like he said: “healthy hunger” and not just popping down a bag of chips. If you’re training and eating clean, you’re fine.

[@TheNORegretShow]

@@hollywoodmkx When you have cravings it doesn't always mean you need more food. It could mean you need more water and you are dehydrated. I know what works for me. Eating when I was hungry got me overweight. Stopping the eating is what got me walking with my shirt off and abs. So do what works for you.

[@shaiqbutt7871]

I eat clean high protein all day 170 to 200grams, I'll eat till I'm full but I get hungry again just after a few hours. Am I going to loose gains if I'm hungry all the time?

[@CerseiLannister999]

​@@shaiqbutt7871no. The body knows to request how much it needs. The more lifting the hungrier.

[@Shorties88]

I started gym a week back and I am hungry all the time. 🥴 Eating chips n cookies while watching this.

[@EllysaE]

The hunger is something no one talks about omg. After working out for 7 months I am at this stage. I need to eat and it’s annoying now lol it’s a different hunger to counting calories.

[@tonybinder9392]

I appreciate the short clips of your podcast. I love the information and knowledge you share but there are only so many hours I the day. This particular clip helped. I’m trying to main a lean body mass but I also want to put on muscle. I eat a high protein meat based diet and I’ve noticed my cravings for junk food have decreased a lot!

[@dimsummm]

This actually made me realize that while my appetite has increased, it is not for cravings but it's actual hunger. I've lost 20 kg through cardio and at the time, I had been doing intermittent fasting for a month or two and even when I was not doing intermittent fasting, I was restricting food intake a lot but even then I wouldn't really feel hungry and my appetite had decreased drastically. But ever since I've switched to 3 days resistance training and 1 cardio session a week, I've noticed quite a rapid increase in my appetite even though I'm not doing intermittent fasting or restricting food intake by a lot. So it's like the opposite, because while dieting I wouldn't really feel hungry but eating a normal amount now has left me feeling hungry still lmao.

[@yazamuto]

There are times where I disagree with these guys; but this ain’t one. They absolutely nailed this one. If you’re becoming hungrier as you’re adding lean mass to your physique, you are on the right track. Your body _is_ _going_ to cry out for more food the more muscle you build. It’s natural. Do not begin eating less, because you _will_ crash and burn. Feed it chicken, fish, lean beef, plenty of vegetables and fruits. I promise you the fat will continue to melt off.

[@limitisillusion7]

I'm so sick of people searching for a way to cheat their way out of hunger and cravings. That's part of being human, learn the discipline. I'm writing this as they mimic it right back to me. Your body is not designed to be surrounded by food and not want to eat it. This will hold true whether you're in a deficit or not.

[@andresandres1666]

Well if you want to be a stick that's perfectly fine, you will be a stick that is true to his paleolithic surroundings, some people want to build muscle

[@limitisillusion7]

@@andresandres1666 did you read anything I said?

[@andresandres1666]

@@limitisillusion7 yes i read it your body is not designed... bla bla, that's why you're a stick with a DMT like profile pic

[@raywalteroutdoors]

It's true. I work in law enforcement and could pull a 14 hr shift without eating until I started serious weight training with 15 min of cardio now I need breakfast, 2 snacks, lunch, dinner and protein shakes.

[@govdave007]

Ok… FIRST of all… I really appreciate how Sal is the only fitness influencer that i know of that speaks about a person’s relationship with food. This is something I am a major advocate of and is the thing that every success and failure I’ve experience with nutrition has been predicated upon. Most often, influencers focus exclusively on the weeds of the science of nutrition and don’t address the PSYCHOLOGY of it, which could completely undermine the most perfect nutrition plan. Secondly, there is absolutely a difference between hunger and cravings. Personally, when I am on top of my nutrition, I’m not constantly struggling with hunger, even though I am absolutely struggling with cravings. Conversely, when I go through my periods of eating like a fat slob, I NEVER experience hunger coz im constantly stuffing myself with lickies and chewies and am eating exclusively for the enjoyment of it. Great video and great topic too - more people need to be reminded of the difference between hunger and cravings.

[@SonnyMaddison]

Is it crazy to feel like I’m the only one going through this? It’s great to know even people who are way more fit than I am also experience cravings. Love the advice, love the shared experiences, makes me feel normal during a big nutritional shift in my life. I honestly just thought I’m weak because I keep thinking about food even though I’m eating bulkier Whole Foods, I’ve been dealing with the cravings this week and it’s been a struggle.

[@yazamuto]

Pay attention to _what_ you’re craving, Miah. I guarantee you if someone laid down a plate of cut steak with broccoli and cauliflower on one side of the table, and a plate of twinkies on the other side, you’d jump on the plate with steak and veggies. Your body after a while will begin to hunger for actual food rather than snacks and sweets.

[@CerseiLannister999]

Yes. Cut back on sugar/carbs. Just do protein nd veggies.

[@yassies9640]

I neeeeded this wow. Working out 3-4 times a week for 7 months now, I've been insanely hungry lately, like, HUNGRY, not craving. I could do fine on 1600-1800 kcals a day in weightloss phase but now that ive hit my goal, I could eat anything at any moment. Luckily my body is used to eating 80% whole foods every day so I have no issues with "crap" cravings but my god these last weeks have been difficult and I'm glad it's not just me.

[@ruthlessvanschalkwyk3698]

Every time I struggle with something and overthink about it, this type of video pops up. I appreciate this advice

[@Eliezelcomedy]

Happy you guys addressed this because I was worried. I'm hungry all the time, but stop myself lol.

[@eliasturndale5019]

Lmao do you go to them to stop yourself from using the bathroom. Dude if your building muscle, and you're hungry then eat, because if you're eating enough to fuel your program you shouldn't be hungry all the time.

[@Eliezelcomedy]

@@eliasturndale5019 not true funny guy. I know plenty of people that eat enough to fuel their program and are still hungry. Everyone is different.

[@eliasturndale5019]

@@Eliezelcomedy well then you guys all have tapeworms

[@stevendalloesingh1214]

@@eliasturndale5019 worms are eating my gains??

[@medhatahmed2253]

I feel like a lot of this is actual science mixed with some broscience

[@sagarchawla8145]

Best formula ever I guess

[@raulpena3837]

It’s only right

[@Joseph1NJ]

But isn't cool when we find out bro science was actual science? In the 20th century we used to say muscle has memory. It wasn't until the 21st century that science found out why that was true.

[@Someguy8822]

There is always nuggets of truth at the very least in broscience

[@martovalvarez6167]

And these guys admittedly say they have followed bro science in the past... these guys say eat 5 meals a day smh and not to intermittent fast...

[@babetweirdgirl4103]

Thanks guys. I just started lifting weights a few months ago and I get soooo hungry, not just post workout. I have no idea how many calories I would need, I just got an app to help me keep track of what I am getting though. If it's a craving for a real food item (not fast fake food) I let myself indulge. Craving cantelope? Eat as much as you want. Craving pork chops? Yes.

[@cseb8130]

5:40 till 6:34 is such good advice!

[@buff_daddyclub9539]

Watching this while eating ramen late night 3rd time this week

[@Shorties88]

Hahaha, eating crisps while watching 🙏🏼

[@limitisillusion7]

Hear that dad? It was my muscles that ate those pizzas!

[@ralphwarom2514]

Another thing that happens is that you start desiring more healthy food. For some reason after a proper workout, I just want real food. No snacks. No over processed trash.

[@abelkebede8071]

starving on 3000 calories of whole foods

[@user-cz8dd4hg1i]

Lol. Me too...

[@RICHFRVR]

Then u got hella muscle

[@hollywoodmkx]

I’ve noticed this. Since I started two years ago weight training and eating clean and getting my macros in, I’ll power down two or three natty PB sandwiches with a banana at night, and I’m lean and doing just fine. I think it’s the carbohydrate stigma. It seriously is a travesty people look at carbs as the enemy. While other people I know have headaches and are ditching carbs, I’m eating them and feel great.

[@richtickle4781]

Man -you dudes have the best way to get out the facts . I love the podcast . Thanks homies

[@imraneoujana337]

Every answer to very question is lit AF 🔥 Thanks geniuses

[@lsporter88]

Super powerful info. Truly appreciate the subject matter in this episode. Can't tell you how helpful it was. Salute.

[@fhetty]

Not necessarily, in the earlier stages, yes I did find that the harder I pumped it at the gym, the more appetite I had, which doesn't have to be a bad thing. But the more I kept refining my routine, the more I could control my hunger. I still have a healthy appetite, but nothing that I can't control.

[@roydroyd6097]

This question is nice because it's run in my mind every time keep me cravings

[@thirdy4threetv]

Wow! I Needed this. Going through this type of hunger phase lately. Good to know.

[@OGRamrod]

Really needed this today. I started a new physically demanding job I love, but have been unable to work out. I'm really burning an insane amount of calories but I'm hungrier now than I ever was when I was just working out and didn't really have a hyper-physical job. So part of me said I was doing fine and just building muscle and needed to eat but the other part felt bad because I desperately want to stay lean. I wasn't sure what to do. Thanks!

[@carlosmantilla4018]

Lets visualize endogenous liposuction.Tiny tubes be draining fat cells internally and the hunger/apetite is the volume nob for the suctioning power of the tubes.

[@hugocilerin1503]

This was a great one👏🏾💪🏾💯

[@tendresexton4957]

I'm lifting heavy im starving 😫 after my work outs I get hangry 😤

[@RAYRAY-yt3hz]

That’s what’s happening to me now, its like the feeling I get after swimming in the pool or in the ocean.

[@rudyhernandez3616]

I started the gym lifting weights. I Have noticed I have been getting more hungry than usual

[@navid8276]

This video was so key for me right now. Thank you

[@juniorramirez3858]

I just keep my eye on the scale . Add a meal if I gotta. Subtract 1 if I gotta. Get my body weight(lean)in protein. Stay n the range I'm looking to be at. Clean bulk .

[@charlottepurdyy]

I’m eating mostly Whole Foods 5’7.5 roughly 101 eating 2700-2800, but I never feel full? Like I’m sure I’m in a surplus but I just never feel full

[@TonyTrupp]

Maybe try filling up on more low calorie veggies like broccoli and carrots?

[@velinix7915]

ate some fats to your diet and more fiber

[@kokokouyoumjian3067]

You don't need to feel full just don't get hungry. Being full is the limit of how much you eat. Doing it consistently will expand your stomach leading you to be able to eat more.

[@jordanmccabe4983]

Loving the Lopan T-Shirt dude!!

[@evec2022]

Great video as usual!

[@solidus818]

Man I'm always hungry 😂

[@williamschofer2561]

The fact sal is wearing a BTILC shirt confirms his awesomeness. 😂

[@outpost31737]

If you're just starting out get your bloods done. I had a full metabolic profile which revealed a couple of problems that have now been fixed.

[@4evaloved91]

Thanks for the info

[@pushimikurac2774]

Every story starts with " one of my clients ______ and then _____ so I said ____ " . RAtionale 100

[@Lily-ex4ip]

Im a woman just started going to the gym daily instead of every other day for about the past month and i wake up my stomach is rumbling its almost painful. Im so hungry ALL the time. Two slices of toast with eggs used to be enough for me until even after lunch, now almost double that and my stomachs rumbling again before lunch. At least i know its working

[@champie3368]

2 months on weight lifting and strength training, I am in plateu and always feel hungry. I lose 500 cal per 1hr workout but at dinner time I always eat it back.Dinner is the worst part of day, because I know that if I eat less at dinner I'd lose .5 to 1 lb overnight but I still eat 500 cal dinner. yes, discipline is bad at dinner.esp if husband asked me out.😭😭😭😭

[@jwest9155]

Ok I am having the opposite problem. I have been working out a lot, 4-5 times a week, weight lifting, strength training, yoga, etc. and I’ve completely lost my appetite. I’m barely hungry and barely get any nutrients

[@Youvsyou206]

Yeah I be feeling like that to. Sometimes I can eat normally. The one week I’m not even hungry lol

[@ericdebisz9458]

Very good info

[@shaiqbutt7871]

Doesn't being hungry means losing your gains ?

[@WorldRenownedPsychicBearMedium]

So I don’t eat my calories back I’m 54lbs come 3 am I keep awake by my stomach growling, so I drink more water pints of water next step my body still hungry it getting worse. But my mind in not hungry I have no cravings I just want to sleep. So I then eat a high fibre low cal bar 3 hours still hungry so eat a protein bar 3 hour still hungry this time I’m sick of food I feel like I’m eating and don’t want to literally shaking because my body wants more food so I eat another protein bar and fish oil tablet. Finally it stops! All I needed was the fish oil my body needed fat I’m female and so it needed the extra fat to calm my hormones. Wake up leaner than last time. So I personally struggle with my hunger signals. I eat 1700 to 1800 calories a day. I realise I need to up my calories. I eat high volume foods so I’m don’t get cravings often but 8 don’t wish to be kept awake with this either. My exercise calories that day were around 400 calories down to 500 based the 20% error margin. Does anyone else get this?

[@DanieMylesK]

Hehe.. niceeeee I’m glad I came across this

[@lusinekhachatryan5697]

Why are we all so scared to feel hungry when our bodies have evolved to survive starvtion for long periods of time for hundreds of thousands of years? 😁

[@Wise333]

Mindset

[@ronniefraser1623]

Hi guys I'm 50 years old about 200 pounds 6,2 I've been lifting weight for a few years im big and strong about 18 % body fat but can't get over 200 pounds im eating between 2500 and 3000 cl but still can't put more weight on

[@zachnunya8749]

This was great

[@assiradarling8981]

My appetite decreased after almost 2 months of lifting weights 🙁maybe only in the morning that I’m hungry (stomach growling hungry) but I’ve always eaten breakfast so I’m not sure

[@springteen3743]

I have heard that a male at 60 years of age will not growth new muscle but can only maintain, is that true? I was also told cause of lower hormones as man ages, and feeding on extra protein will not make new muscle growth at that age. Hope anyone can educate me about it, thanks 🙏

[@josevasquez337]

Awesome lo pan shirt!

[@TimmyDahitman]

This podcast is all i watch besides joe rogan. Thanks guys

[@yassies9640]

Does this also apply to females? I’m struggling with increased hunger since I’m hitting a new PR every two weeks (I work out around 5-6hrs per week)

[@jonsmith7504]

I've had that happen to me I'm trying to build muscle and lose fat and I'm eating the same amount kind of in a bulk but I started to get more hungry, so your saying fight the urge to eat more? Cus I feel I'm going to lose my muscle if I don't eat more?

[@mxsty7268]

How do I enquire about online coaching with you guys?

[@syedfaizan1161]

Hi mind pump guys I'm one of the big fan of your guys have been watching your videos from 7 years. Now a days I have a question please if possible clarify. What's Sal doing nowadays, is he natural or taking a hormonal therapy. As I see he's made drastic improvements in his body and I'm curious, if it is natural or no.

[@YeetHERbong007]

🔥🔥🔥

[@genore1993]

Clean ood only. Recently uped protien from around 80-110 to 200. Mostly chicken breast. Im full all days long. Hard to hit 2300 calories with it. 6'5 240. 200g protein for 2 weeks now and i feel better. Hair is growing great! Try it out?

[@Josh-fz9rh]

Should absolutely be 1:1 on protein if not close

[@edi6722]

Even if I eat 75% clean i get hungry asf I ate 5k calories to see if I could and it was so easy and I’m 6’ and 168lbs (used to be 200) my maintenance is only 3.3k calories

[@genore1993]

@@edi6722 thats crazy dude! How old are you and do you have alot of physical work during the days?

[@edi6722]

@@genore1993 I’m 14 and I workout at my schools weight room 5 times a week and since the weather is getting nicer I’m going out with my bike. Otherwise I don’t do much physical

[@genore1993]

@@edi6722 very interesting dude! Got yourself high ass metabolism! Are you certain you are eating that many calories? Like have you weighed and tracked the food for a week or so?

[@vaibhavroxxx]

How to do this in calorie deficit

[@Crispious]

I’m at this point about 6 months in and it’s a struggle to eat enough, the past couple weeks it’s been affecting my sleep it’s hard to stay asleep cause I’m waking up every few hours just starving. I manage to still get around 7-8 hours of sleep spread out through the day. I seem to stay pretty much around the same weight but have seen a small noticeable progress in my muscle gains over the past 6 months. Any tips on getting past this stage to sleep better feel less hungry all the time and onto gaining more muscle?

[@kriscraine5204]

What time is your last meal and protein shake? I workout later and consume my last calories before I go to bed. I do wake up hungry but it’s not nearly as bad. Especially if you have something that takes a while to digest like ground beef or steak

[@Crispious]

@@kriscraine5204 honestly I just drank lot of chocolate milk now it’s lot better and I’ve been gaining muscle and making sure I eat high protein every day

[@kingkong6539]

130 gram protein a day 2 hard? I eat 250 a day easy

[@MindPumpShow]

Whoah no way

[@justnothungry7662]

If you struggle with hunger and cravings, or even binges, you might want to try out our mix. Was developed for this exact reason!

[@rickycarfan54]

Honestly i’m not an expert so i would never say that what you’re saying is not true, but for my experience… it’s a bunch of nonsense!!! I mean.. build muscle to burn more calories thorughout the day: yes… maybe if you put on 25/30Kg of muscle it would make a relevant difference. But how many people and how many years do you need to make those progress?? Nonsense. I start lifting 3 years ago…. i was pretty lean, kind around 10/12% body fat (obtain with rescricting calories and tons and tons of cardio/running/bycicle, ecc, not by my genetics) and in these 3 years i move from 71/72 to 80Kg… more or less same body fat (maybe slightly more). And for me… it’s decent progress… that required me lot of effort and determination. My tdee: EXACTLY THE SAME. maybe to get lean i have to further reduce the calories even more. This speed in metabolism from the muscle is a myth! And being hungry… that’s not the sign that you’re body needs fuel to build muscle 😄😄 that’s the sign that you are genetically design to be more fat than what you are now… and your body simply wants to come back to the fat percentage he is comfortable with. I am always hungry as fuck… even when i’m bulking. Cause my doby does not want to stay at 10/12 or 14% body fat… he wants to come back at 25/30… and i’ll always feel hungry until i’m not in the place my body is comfortable at. Also i think… you do not need 5 thousand calories to build muscle… 5 thousand calories just make you fat as fuck (if you have a certain genetics). I am 180cm x 80Kg and if do not make any cardio (just lifting everyday) 2 thousand calories per day is plenty to grow remaining pretty lean (a little bit of fat will come anyway). To get leaner and leaner… at least 1500. And believe me…. me… at 2000 (but also at 3000) i am HUNGRY AS HELL!!!!!

[@DaOtisElevator]

Pretty sure the person who wrote in got that from Greg Doucette

[@juniorramirez3858]

I smoke UNTIRLEY 2 much weed to know when I'm hungry lol

[@juansamudio1171]

Does a reverse grip bench press work more chest?

[@AbsolutelyNerdy]

More upper chest, allegedly. People keep referencing a study that details this but never actually show or cite said study.

[@juansamudio1171]

@@AbsolutelyNerdy I remember mind pump saying a regular grip or probated grip activated the chest more because it plays a role in the chest but then people are saying reverse grip cause of the studies

[@alano2475]

tried it a week ago. it just recruited my front delts a lot (undesirable), biceps a little less than that (desirable) and then my upper chest. This is despite me retracting my shoulder blades and pulling them into the bench. Reverse grip just doesn't feel good for me

[@zerostarinc]

I could wax 3000 calories of eggs without blinking an eye. Hell, today I had 5 dozen egg whites. I wish I could have had the yolks.

[@malcolmn.5222]

I think you can be hungry and not want to eat sushi lol

[@foragido94]

I put on some pound of muscle and I’m getting so hungry like a predator !

[@darlenejansma109]

I crave more food during shark week 😜 so do listen and eat more?

[@nora4642]

You burn up to 200 more calories during shark week!

[@DMRCapitalHill]

“You just keep getting hungrier” dude has no idea what the hell he he’s talking about.

[@MindPumpShow]

🤡

[@hussainnabi7206]

I wake up in night hungry get glass of milk can't be arsed to eat at 3am

[@eliasturndale5019]

I wake up at night, and eat 2 bags of Cheetos, and 2 glasses of Cranberry juice. Build muscle the next day 😂

[@hussainnabi7206]

@@eliasturndale5019 good idea enjoy

[@GlacialScion]

.

[@dadwithtwins1585]

Buy my freaking cook book and eat all the food you want!!!!

[@marcusd8468]

The enlightening facts about fat metabolism You exhale the carbon dioxide and the water mixes into your circulation until it's lost as urine or sweat. If you lose 10kg of fat, precisely 8.4kg comes out through your lungs and the remaining 1.6kg turns into water. In other words, nearly all the weight we lose is exhaled.

[@chadboy1515]

Lol what? This is nonsense. Fat is not water soluable. You do not breath fat out, you breath out water.

[@kewltony]

@@chadboy1515 are you sure you breathe out only water and not carbon dioxide?

[@singabouteverything]

*breathing intensifies*