160 grams a day sounds enormous until you notice a chicken breast is 30 and a shake is 25
electrolytes made a real difference to my headaches, and a pinch of salt in water goes a long way before you buy anything
#food-and-training 2025-09-29
Monday39 messages8 participantstimes are UTC
Highlights from this day
- auckland_aliquot — i stopped counting calories and started counting protein, and one number is much easier than two 21:39
- abdo_two_inch — i lost 8 and about a fifth of it was lean by dexa, and that was with lifting the whole way through 22:52
- coffee_only — resistance training is not optional if you care what you look like at the end of this. my opinion, held strongly 23:20
fibre from food
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protein first
alcohol hitting harder is one of the most consistent reports in this channel. two drinks feels like five, from memory
how do you get 30 grams of protein into a breakfast you can actually finish
i stopped counting calories and started counting protein, and one number is much easier than two
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front load it
ok so i weigh my protein sources for a week every few months to recalibrate, because the estimates drift badly, ymmv
does the room think about protein per meal or per day
meal prep that survives early satiety, what actually works
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dexa twice a year if you can afford it. the cheap scale will tell you a new story every day and none of them are true
1.6 grams per kg is the number most of us landed on. at 80kg that is 128 grams a day
bioimpedance is a mood ring
bea_reconstitutes1.6 grams per kg is the number most of us landed on. at 80kg that is 128 grams a day
protein per meal matters more than per day once you are eating tiny amounts. i aim for 30 grams a sitting, ask me again in a month
dexa if you can
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cold food is easier. i eat a lot of things at fridge temperature now and i cannot explain why that helps
im lifting and losing and i cant tell if im getting weaker or just lighter
add salt
slightly off topic but whats everyone doing for fibre because im struggling badly with it
update from 15 months ago: fixed my protein, the fatigue lifted, and i cannot prove those two are connected, i have it written down somewhere
at 90kg and 1.6 per kg you are looking at 144 grams. i have never once hit it on a bad appetite week
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is cold food easier for anyone else or is that just me
the room is quite firm about eating enough and i think that is the best thing about this channel
cold food is easier
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coffee on an empty stomach with slowed gastric emptying is a rough combination. i eat something first now, not advice obviously
greek yoghurt, cottage cheese, whey in milk. that is most of my protein and none of it needs chewing
please dont go lower
is a protein shake cheating or is it just food
1.6 per kg
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two proper resistance sessions a week is what the room settled on. three if you can manage it
i lost 8 and about a fifth of it was lean by dexa, and that was with lifting the whole way through
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update on the earlier thing anyone tracked their protein properly for a week and been shocked by the number
alcohol hits me twice as hard now, has anyone else had that
coming back after 21 months, what did people change about food that stuck
sarcopenia at my age, is that a real risk if im losing 29 in 26 months
[edited]the calorie floor question is the right one to ask. i would not go under 1200 without somebody keeping an eye on me, we shall see
electrolytes made a real difference to my headaches, and a pinch of salt in water goes a long way before you buy anything
smaller containers
resistance training is not optional if you care what you look like at the end of this. my opinion, held strongly
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