anyone tracked their protein properly for a week and been shocked by the number
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#food-and-training 2025-10-28
Tuesday46 messages10 participantstimes are UTC
Highlights from this day
bioimpedance is a mood ring
resistance training is not optional if you care what you look like at the end of this. my opinion, held strongly
i weigh my protein sources for a week every few months to recalibrate, because the estimates drift badly
front load it
i front load protein. 40 grams at breakfast because by the evening i cannot face any of it
Reminder for bpc_sceptic: dose day is today. Set 3 days ago.
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fibre from food
if you cannot eat it, drink it. that is the whole trick and it took me far too long to work out, i could be wrong
fibre from food first, psyllium if food is not doing it. i went straight to the sachets and regretted it
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genuinely, eat more. nobody here will congratulate you for 700 calories and we have all watched somebody get hurt by it
a tin of tuna, a pot of yoghurt and a shake is 60 grams and about four minutes of work
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greek yoghurt, cottage cheese, whey in milk. that is most of my protein and none of it needs chewing
liquid protein was the thing that fixed this for me. a shake is food, it is not a shortcut
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i cook normally and freeze it in small pots. the food is unchanged, the portion is the only difference
[edited]family meals i put a small amount on the plate and nobody comments anymore. that took about a year
two proper resistance sessions a week is what the room settled on. three if you can manage it
electrolytes, is that just salt in water or do i need the sachets
dexa if you can
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slightly off topic but 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
sarcopenia at my age, is that a real risk if im losing 24 in 6 months
two proper resistance sessions a week is what the room settled on. three if you can manage it, anyway
[edited]while im here electrolytes made a real difference to my headaches, and a pinch of salt in water goes a long way before you buy anything
cold food is easier
no_appetite_niawhile im here electrolytes made a real difference to my headaches, and a pinch of salt…
the calorie floor question is the right one to ask. i would not go under 1200 without somebody keeping an eye on me, thats just me
is cold food easier for anyone else or is that just me
a shake is food
160 grams a day sounds enormous until you notice a chicken breast is 30 and a shake is 25, happy to be corrected
1.6 grams per kg is the number most of us landed on. at 80kg that is 128 grams a day
30 a sitting
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the risk with fast loss is lean mass, and the two things that touch it are protein and resistance work
smaller containers
1.6 per kg
[edited]| Target weight | 1.6 g/kg | 1.8 g/kg |
|---|---|---|
| 60 kg | 96 g | 108 g |
| 70 kg | 112 g | 126 g |
| 80 kg | 128 g | 144 g |
| 90 kg | 144 g | 162 g |
| 100 kg | 160 g | 180 g |
i lost 15 and about a fifth of it was lean by dexa, and that was with lifting the whole way through
coffee on an empty stomach with slowed gastric emptying is a rough combination. i eat something first now
small portions six times a day is how i get to 130 grams on a bad week
i lift three times a week and my lifts dropped about ten percent while losing, then came back up
protein first
add salt
thats too few calories
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is 1.6 grams per kg the number everyone uses or did we make that up
two sessions a week
greek yoghurt
please dont go lower
coming back to this cold food is easier. i eat a lot of things at fridge temperature now and i cannot explain why that helps
drink it if you cant eat it
if you are at 700 calories a day that is the thing to fix before anything else. please eat more
you will feel weaker while losing. whether you actually are is a different question and only numbers answer it
small portions six times a day is how i get to 130 grams on a bad week