small portions six times a day is how i get to 130 grams on a bad week
#food-and-training 2025-10-09
Thursday28 messages5 participantstimes are UTC
Highlights from this day
- protein_floor — i was wrong about protein for a year. i thought losing my appetite meant i should eat less. it does not 18:30
- mag_citrate — nobody here is your dietitian. we can tell you what we eat and what happened afterwards 19:19
- mag_citrate — im lifting and losing and i cant tell if im getting weaker or just lighter 19:22
- mag_citrate — protein per meal matters more than per day once you are eating tiny amounts. i aim for 30 grams a sitting 20:05
i weigh my protein sources for a week every few months to recalibrate, because the estimates drift badly
if you are at 700 calories a day that is the thing to fix before anything else. please eat more, i think
thats too few calories
dexa if you can
slightly off topic but creatine has nothing to do with any of this and i still take it. five grams, cheap, well studied
1.6 per kg
you will feel weaker while losing. whether you actually are is a different question and only numbers answer it
🤝2
family meals i put a small amount on the plate and nobody comments anymore. that took about a year
does the room think about protein per meal or per day
protein first
[edited]dexa or the bathroom bioimpedance thing, is the cheap one worth anything at all
i was wrong about protein for a year. i thought losing my appetite meant i should eat less. it does not
target weight 75kg
1.6 g/kg = 120 g/day
1.8 g/kg = 135 g/day
spread over 4 feeds = 30-34 g each
which with no appetite is the actual problemhow do you handle a family meal when you can eat a third of whats on the plate
📉3💀1❤️3
how do you get 30 grams of protein into a breakfast you can actually finish
coming back after 6 months, what did people change about food that stuck
how do you hit protein when literally nothing is appealing
fibre from food first, psyllium if food is not doing it. i went straight to the sachets and regretted it, not advice obviously
slightly off topic but electrolytes made a real difference to my headaches, and a pinch of salt in water goes a long way before you buy anything
nobody here is your dietitian. we can tell you what we eat and what happened afterwards
lot-log.csv
926 rows · not retained in the public archive
💀1🧊3⚠️14
im lifting and losing and i cant tell if im getting weaker or just lighter
target weight 75kg
1.6 g/kg = 120 g/day
1.8 g/kg = 135 g/day
spread over 4 feeds = 30-34 g each
which with no appetite is the actual problem🎉1💀11
at 90kg and 1.6 per kg you are looking at 144 grams. i have never once hit it on a bad appetite week
✅6
please dont go lower
drink it if you cant eat it
liquid protein was the thing that fixed this for me. a shake is food, it is not a shortcut
protein per meal matters more than per day once you are eating tiny amounts. i aim for 30 grams a sitting
target weight 75kg
1.6 g/kg = 120 g/day
1.8 g/kg = 135 g/day
spread over 4 feeds = 30-34 g each
which with no appetite is the actual problemupdate from 11 months ago: fixed my protein, the fatigue lifted, and i cannot prove those two are connected
cold food is easier