I’ve been doing CrossFit since April and absolutely loving it. Started off 3x a week and upped it to 5x a week earlier this month. I’ve since noticed I am hungry ALL THE TIME!

For context, I am 5’8” and 190 lbs. Since starting out, I haven’t really lost any weight but have definitely gotten a bit leaner. Though I am skeptical that I am burning fat at the same rate I am building muscle. With the change in frequency, I decided to focus more on my diet as well. I am taking in a base of 1500 calories per day, plus an extra 200-400 depending on the intensity of the workout for any given day. Calories are coming from a pretty good balance of protein, carbs, and fat (averaging just over 150 grams of protein per day).

Keto isn’t really an option for me because of health issues and my doctor really wants me on the DASH diet. So I have 10 servings of fruit and veggies per day. My most common go tos are cauliflower, spinach, blueberries, and strawberries, with an occasional plum or apple in the middle of the day. Protein and fat will come from eggs, deli turkey, tuna, and whatever protein is with dinner. The rest comes from supplements (usually a Quest Bar and a serving of casein powder). I went with casein instead of whey because it’s supposed to be slower to digest and help keep you full longer, rather than whey for fast absorption post workout. But recovery hasn’t really been an issue for me. Staying hydrated and no DOMS.

So, I was thinking if I’m going to be hungry all the time anyway, can I do extra cardio on a daily basis to “earn” an extra meal or at least something to help keep me satiated? Something that’s relatively low intensity and won’t negatively impact recovery, but can get me an extra ~250 calories or so. Or are there other adjustments I should make to my diet instead?

Will probably ask my gym about it when I go back on Friday (tomorrow is a rest day) or see about meeting with a nutrition doctor. But wanted to see if anyone here had some ideas first that might help. I’m currently writing this really hungry and have budgeted for dinner, but not sure how to deal with this feeling and don’t want to feel hungry all the time. Is it just something I have to deal with until I hit my target? Goal is to get to 160 based on my current BMI.

Yes, I know BMI isn’t everything, but I am generally aware of my overall body composition. Based on my muscle mass, that weight should put me right around a healthy weight. This goal will continue to be evaluated as I progress.