update on the earlier thing i front load protein. 40 grams at breakfast because by the evening i cannot face any of it
#food-and-training 2026-01-31
Saturday41 messages8 participantstimes are UTC
Highlights from this day
- site_itch — bioimpedance scales are a mood ring. they track how hydrated you are more than anything about fat 21:05
- site_itch — resistance training is not optional if you care what you look like at the end of this. my opinion, held strongly 21:09
- apob_over_ldl — 1.6 grams per kg is the number most of us landed on. at 80kg that is 128 grams a day 21:30
Reminder for coelution_cai: dose day is today. Set 7 days ago.
sorry to jump in coffee on an empty stomach with slowed gastric emptying is a rough combination. i eat something first now, from memory
ok so im lifting and losing and i cant tell if im getting weaker or just lighter
creatine has nothing to do with any of this and i still take it. five grams, cheap, well studied
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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 one data point
is a protein shake cheating or is it just food
liquid protein was the thing that fixed this for me. a shake is food, it is not a shortcut
slightly off topic but is cold food easier for anyone else or is that just me
genuine question meal prep that survives early satiety, what actually works
[edited]how do you hit protein when literally nothing is appealing
follow up genuinely, eat more. nobody here will congratulate you for 700 calories and we have all watched somebody get hurt by it
bioimpedance scales are a mood ring. they track how hydrated you are more than anything about fat
| 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 |
creatine has nothing to do with any of this and i still take it. five grams, cheap, well studied
[edited]i cook normally and freeze it in small pots. the food is unchanged, the portion is the only difference
resistance training is not optional if you care what you look like at the end of this. my opinion, held strongly
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at 90kg and 1.6 per kg you are looking at 144 grams. i have never once hit it on a bad appetite week
sarcopenia at my age, is that a real risk if im losing 38 in 16 months
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
coffee on an empty stomach is making me feel awful, is that the drug or is that just coffee
whats everyone doing for fibre because im struggling badly with it
greek yoghurt
two sessions a week
coa-a-2601.pdf
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1.6 grams per kg is the number most of us landed on. at 80kg that is 128 grams a day
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does the room think about protein per meal or per day
a shake is food
two proper resistance sessions a week is what the room settled on. three if you can manage it
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a tin of tuna, a pot of yoghurt and a shake is 60 grams and about four minutes of work
the risk with fast loss is lean mass, and the two things that touch it are protein and resistance work
anyone tracked their protein properly for a week and been shocked by the number
eat more please
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Verification log updated: GL Biochem — evidence added, status unchanged.
drink it if you cant eat it
how do you eat enough when youre full after four bites
i lost 8 and about a fifth of it was lean by dexa, and that was with lifting the whole way through, ill dig out the number
if you cannot eat it, drink it. that is the whole trick and it took me far too long to work out
alcohol hitting harder is one of the most consistent reports in this channel. two drinks feels like five, n of 1 obviously
alcohol hits me twice as hard now, has anyone else had that
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i lift three times a week and my lifts dropped about ten percent while losing, then came back up
protein first
please dont go lower
did anyone get body composition measured before and after
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i stopped counting calories and started counting protein, and one number is much easier than two, not advice obviously