It's been a couple of days since anything and at least a week since a decent offload. I've been cutting with about 1g of protein per body weight and a 300-500ish calorie defecit per day. Tried psyllium husk and flax seeds but no luck on getting anything regular. Looking for some bro science on turning these protein farts into something more
Dude why haven't you tried just eating fiber? Put down some spinach and broccoli it's basically calorie neutral and all fiber.
Eat leaves, carrots, and cellery
Drink a gallon of milk in one sitting. Fuck fiber
>Looking for some bro science
Energy drink and nicotine will fix this trust me bro
Alright here’s what you’re gonna do. In the morning you’re going to make a cup of coffee - black. Happy shitting.
Are you in pain? If you're in that much of a deficit your body is absorbing a shitload more than usual and so you'll have a lot less shit. If you're reducing carbs then the amount of shit will be even less. That part is personal experience not based on anything I've read. Stay hydrated and you'll be fine. If you're in deficit and not hurting from constipation then you might poop every 2-3 days especially if you protein is high and your carbs are low (which they should be if you're losing).
If you are actually hurting then share 2-3 days of example diet including water consumption and times plz.
I'm not in pain but I can def feel that something needs to come out.
I'm 145 lbs 5'8" example diet for a day would be for 1200-1500 cals and 150 g of protein:
2-4 cups black coffee
500-650 cals chicken breast or tuna
150-300 cals egg whites or protein powder
100-200 cals Greek yogurt
2-4 handfuls of greens, salsa
Fiberone brownie / flax seeds / chia seeds
1-1.5ish gallons of water?
Occasionally I'll eat a piece of whole wheat bread or half a bagel, and maybe twice a week I'll eat a beef burger patty.
guy you're responding to here.
Same thing happened to me almost exactly. Add some dark green veggies. For me that was broccoli / cabbage / brussles sprouts. Give it some time too, and maybe cut back to one coffee a day. Changing diets to something very high protein like that (and clean) with a deficit is a gonna be a bit of a shock to your body. You'll need some time to adjust. Pain is bad. A bit of bloat / "something needs to come out" can be a part of the adjustment. Dark green veg will help with that. Keep in mind though that there's no magic pill other than adjusting over time. If you are still including carbs then I would say that a rice blend has always been the thing to get me moving (with a meal). I'll do a rice bowl with 2/3 white and 1/3 brown rice with whatever protein / green veg and an egg and it'll keep my insides moving nicely.
I should ask, is this your first cut? The "at least a week since a decent offload" on up to a 500kcal deficit makes me ask. If you're on that high a deficit and change in diet things will always be weird. Everyone is different but for me rice has always been a correcting element. You allowed any beans on your plan? Maybe add some chickpeas to the rice bowl I mentioned above and see if that helps.
The worst diet for me as far as shits goes was the keto-adjacent stuff with its high fat. Even when things got moving well, it was a weird texture and certainly not any kind of fulfilling poop.
Thanks for the good info it sounds similar. I'm gonna add in broccoli and cabbage at yours and others suggestions. And yes first time cut, no surprise the issue started right when I really upped my protein 1-2 months ago
dude I forgot this one piece of information as a long-time 4 cups a day coffee guy.
Large amounts of coffee will make changing diets weird in this way. It's a sad truth but you'll have to keep it in mind. I'm comfortably on a high protein red meat / tubers / eggs kick currently, but if I were to switch back to the rice and curry and stuff I was eating just a few months ago, I'd have terrible liquid shits. Likewise when I switched over to high protein and some tubers I was backed up for the first week before it got to normal. But that's because of the coffee. If I got off or lowered coffee substantially I could switch just fine.
If you're on a high protein/low fat diet, stop eating insoluble fiber. Eat only soluble fiber. Soluble fiber causes bloating/gas if you're not used to it. In the meantime, you'll have to get a liquid laxative unfortunately. Sometimes it can take awhile to work like 12-24 hrs. Whatever you do, don't force it or strain. You'll get hemorrhoids if you do.
t. used to have narcotics addiction
Eat a metric ton of oatmeal and steamed cabbage everyday and drink a metric ton of water everyday. If you don't shit after two days of this get a laxative, if that doesn't work go to the doctor.
minimize your food intake till you shit. Eat mostly oatmeal and cabbage and minimum protein, soft protein, eggs only.
And also drink coffee.
Coffee triggers your body to crap.
>If you don't shit after two days of this get a laxative
Nah, he already hasn't shit in a few days. He needs a laxative now not wait two more days. Otherwise, he's going to be in a world of hurt and might have to upgrade to enema if it gets really bad.
Bought that laxative but in the morning I'm gonna try oats and lowering protein first. What's the minimum protein I should do for one day if 150g is the usual goal?
Be careful. Oats are high in soluble fiber and insoluble fiber. Insoluble fiber will make it harder to shit.
Thanks, noted. What's my best bet then reducing calories with a lot of broccoli and cabbage?
>broccoli and cabbage
Both also high in both kinds of fiber. You'll have to trial and error with fruits and vegetables that will be best because most of these foods have soluble and insoluble fiber. And if you're cutting calories that will limit even more options like beans, which have hugh amounts of soluble fiber but high calories. Or you could say fuck it and just get soluble fiber gummies.
>eat breakfast, high carb
>drink morning coffee
>take massive dump within 10-30 minutes
Laid an enormous log this morning, must have been a new PR in sheer consistent mass, I was proud.