i front load protein. 40 grams at breakfast because by the evening i cannot face any of it
#food-and-training 2025-11-16
Sunday46 messages9 participantstimes are UTC
Highlights from this day
two sessions a week
unrelated but family meals i put a small amount on the plate and nobody comments anymore. that took about a year
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add salt
bioimpedance is a mood ring
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the room is quite firm about eating enough and i think that is the best thing about this channel
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drink it if you cant eat it
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how do you handle a family meal when you can eat a third of whats on the plate
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 problemfibre from food
sarcopenia at my age, is that a real risk if im losing 16 in 19 months
please dont go lower
greek yoghurt, cottage cheese, whey in milk. that is most of my protein and none of it needs chewing
is a protein shake cheating or is it just food
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front load it
protein first
what does a realistic lifting week look like for someone whose energy is on the floor
two sessions. thats it. two
everything online says four to six
everything online is written for people who arent eating 1100 calories and fighting nausea on a wednesday
two sessions you actually do beats five you plan and skip. this channel has watched that play out fifty times
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mine, unchanged for about 14 months, deliberately dull
MON full body A
goblet squat 3 x 8
chest press 3 x 8
seated row 3 x 10
hip thrust 3 x 10
farmer carry 3 x 40 m
THU full body B
romanian deadlift 3 x 8
incline press 3 x 8
lat pulldown 3 x 10
split squat 2 x 10 each
plank 3 x 45 s
40-45 min including faffing. add 1-2 reps before adding weight.
if i feel awful i do half of it and still call it done.half of it and still call it done is oddly the most useful line there
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the streak matters more than the session. i went 11 weeks without missing and that was the change, not the exercises
and physiologically twice weekly per muscle group is enough stimulus to defend mass. its not enough to build much, but defending is the job here
building while losing 1% a week is mostly a fantasy anyway unless youre brand new to lifting
i was brand new and i did build. for about four months. then it stopped
beginner gains are real and they are also a one-time coupon
how do i know if its working. my scales say body fat percentage
oh no
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bathroom bioimpedance is measuring how hydrated your feet are and inferring the rest. it is not measuring your body fat
same scale, same person, morning versus evening, can swing several percent. that isnt tissue changing, thats water
so its useless
not useless. its a trend line with a lot of noise, if and only if you standardise the conditions. same time, same hydration, same day of week
i use mine as a mood ring. it tells me how salty last night was
the mood ring is the correct use
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and DEXA
better. still not a truth machine. cross-machine comparisons are unreliable, and even same machine has a real error bar on a single scan
two scans on one machine months apart is a decent signal. one scan is a number with a decimal point and false authority
that trial had an imaging substudy, which is why we can talk about lean mass share at all instead of just guessing
and the substudy was a subset, not the whole trial, before someone quotes it as if it were
always
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so back to my scales — should i just stop weighing on them
weigh, ignore the percentage, photograph yourself in the same light every 4 weeks. the photos are more honest than any of it
the photos are brutal and correct. i hated month 3 and loved month 3 in retrospect
same. same light, same time, same corner of the bedroom. thats the real instrument
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