front load it
#food-and-training 2025-11-20
Thursday28 messages6 participantstimes are UTC
Highlights from this day
- seven_five_sweet — update from 20 months ago: fixed my protein, the fatigue lifted, and i cannot prove those two are connected, someone check my working 20:40
- seven_five_sweet — sarcopenia at my age, is that a real risk if im losing 39 in 26 months 20:53
- thirty_one_g — slightly off topic but coffee on an empty stomach with slowed gastric emptying is a rough combination. i eat something first now 20:55
- seven_five_sweet — did anyone get body composition measured before and after 21:31
nobody here is your dietitian. we can tell you what we eat and what happened afterwards
add salt
whats a realistic calorie floor before it becomes an actual problem
cold food is easier
genuinely, eat more. nobody here will congratulate you for 700 calories and we have all watched somebody get hurt by it
update from 20 months ago: fixed my protein, the fatigue lifted, and i cannot prove those two are connected, someone check my working
drink it if you cant eat it
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i stopped counting calories and started counting protein, and one number is much easier than two
sarcopenia at my age, is that a real risk if im losing 39 in 26 months
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alcohol hits me twice as hard now, has anyone else had that
slightly off topic but coffee on an empty stomach with slowed gastric emptying is a rough combination. i eat something first now
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eat more please
the risk with fast loss is lean mass, and the two things that touch it are protein and resistance work
alcohol hitting harder is one of the most consistent reports in this channel. two drinks feels like five
did anyone get body composition measured before and after
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📉6
dexa if you can
creatine has nothing to do with any of this and i still take it. five grams, cheap, well studied
i lift three times a week and my lifts dropped about ten percent while losing, then came back up
small portions six times a day is how i get to 130 grams on a bad week
protein first
two sessions a week
smaller containers
you will feel weaker while losing. whether you actually are is a different question and only numbers answer it
i weigh my protein sources for a week every few months to recalibrate, because the estimates drift badly
[edited]bioimpedance is a mood ring
the calorie floor question is the right one to ask. i would not go under 1200 without somebody keeping an eye on me
prep in portions a third of the size you think you need. big containers go in the bin uneaten