follow up i cook normally and freeze it in small pots. the food is unchanged, the portion is the only difference
#food-and-training 2025-11-24
Monday49 messages13 participantstimes are UTC
Highlights from this day
- see_a_clinician — anyone tracked their protein properly for a week and been shocked by the number 22:01
- panel_before_after — nobody here is your dietitian. we can tell you what we eat and what happened afterwards 22:09
- VialBot — Assay note: QYB lot H-2814 reported at 96.8% of label content. 22:48
- font_forensics — greek yoghurt, cottage cheese, whey in milk. that is most of my protein and none of it needs chewing 23:27
- dez_domains — i lift three times a week and my lifts dropped about ten percent while losing, then came back up alcohol hitting harder is one of the most consistent reports in this… 23:44
bioimpedance scales are a mood ring. they track how hydrated you are more than anything about fat
please dont go lower
dexa or the bathroom bioimpedance thing, is the cheap one worth anything at all
fibre from food first, psyllium if food is not doing it. i went straight to the sachets and regretted it
coming back after 8 months, what did people change about food that stuck
front load it
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how much lean mass did people lose and how did they even know
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liquid protein was the thing that fixed this for me. a shake is food, it is not a shortcut, not advice obviously
anyone tracked their protein properly for a week and been shocked by the number
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 problemim lifting and losing and i cant tell if im getting weaker or just lighter
bioimpedance is a mood ring
nobody here is your dietitian. we can tell you what we eat and what happened afterwards
| 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 |
if you are at 700 calories a day that is the thing to fix before anything else. please eat more
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160 grams a day sounds enormous until you notice a chicken breast is 30 and a shake is 25
drink it if you cant eat it
the room is quite firm about eating enough and i think that is the best thing about this channel
how do you hit protein when literally nothing is appealing
is 1.6 grams per kg the number everyone uses or did we make that up
1.6 per kg
family meals i put a small amount on the plate and nobody comments anymore. that took about a year
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is cold food easier for anyone else or is that just me
smaller containers
[edited]coming back to this alcohol hitting harder is one of the most consistent reports in this channel. two drinks feels like five
genuinely, eat more. nobody here will congratulate you for 700 calories and we have all watched somebody get hurt by it, for what its worth
you will feel weaker while losing. whether you actually are is a different question and only numbers answer it
creatine has nothing to do with any of this and i still take it. five grams, cheap, well studied
dexa if you can
Assay note: QYB lot H-2814 reported at 96.8% of label content.
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thats too few calories
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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, thats just me
[edited]you will feel weaker while losing. whether you actually are is a different question and only numbers answer it
at 90kg and 1.6 per kg you are looking at 144 grams. i have never once hit it on a bad appetite week
do i need creatine or is that a completely different hobby
does the room think about protein per meal or per day
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i was wrong about protein for a year. i thought losing my appetite meant i should eat less. it does not
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the calorie floor question is the right one to ask. i would not go under 1200 without somebody keeping an eye on me
fibre from food
two sessions a week
a shake is food
i stopped counting calories and started counting protein, and one number is much easier than two
prep in portions a third of the size you think you need. big containers go in the bin uneaten, thats one data point
greek yoghurt, cottage cheese, whey in milk. that is most of my protein and none of it needs chewing
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 problemi front load protein. 40 grams at breakfast because by the evening i cannot face any of it, your mileage will differ
update from 1 months ago: fixed my protein, the fatigue lifted, and i cannot prove those two are connected, we shall see
im eating maybe 700 calories a day without trying and i know thats wrong, where do i start
cold food is easier. i eat a lot of things at fridge temperature now and i cannot explain why that helps
protein per meal matters more than per day once you are eating tiny amounts. i aim for 30 grams a sitting
i lift three times a week and my lifts dropped about ten percent while losing, then came back up
alcohol hitting harder is one of the most consistent reports in this channel. two drinks feels like five