at 90kg and 1.6 per kg you are looking at 144 grams. i have never once hit it on a bad appetite week
#food-and-training 2026-02-11
Wednesday35 messages7 participantstimes are UTC
Highlights from this day
- no_escrow_nate — at 90kg and 1.6 per kg you are looking at 144 grams. i have never once hit it on a bad appetite week 15:11
- hair_month_four — greek yoghurt, cottage cheese, whey in milk. that is most of my protein and none of it needs chewing 15:17
- two_three_lifts — the calorie floor question is the right one to ask. i would not go under 1200 without somebody keeping an eye on me 17:27
- gradient_greg — is greek yoghurt actually as good as everyone in here says 17:28
- VialBot — Recon calculator: 15mg in 3ml = 2.5mg/ml. 17:51
is 1.6 grams per kg the number everyone uses or did we make that up
greek yoghurt, cottage cheese, whey in milk. that is most of my protein and none of it needs chewing
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genuine question resistance training twice a week, is that enough to hold lean mass
fibre from food first, psyllium if food is not doing it. i went straight to the sachets and regretted it, take that with a pinch of salt
[edited]*that should say weekly
coming back to this small portions six times a day is how i get to 130 grams on a bad week, i think
how do you handle a family meal when you can eat a third of whats on the plate
front load it
please dont go lower
update from 6 months ago: fixed my protein, the fatigue lifted, and i cannot prove those two are connected
drink it if you cant eat it
while im here bioimpedance scales are a mood ring. they track how hydrated you are more than anything about fat
electrolytes made a real difference to my headaches, and a pinch of salt in water goes a long way before you buy anything
how do you get 30 grams of protein into a breakfast you can actually finish
whats a realistic calorie floor before it becomes an actual problem
i weigh my protein sources for a week every few months to recalibrate, because the estimates drift badly
liquid protein was the thing that fixed this for me. a shake is food, it is not a shortcut
cold food is easier. i eat a lot of things at fridge temperature now and i cannot explain why that helps
protein first
creatine has nothing to do with any of this and i still take it. five grams, cheap, well studied
slightly off topic but the room is quite firm about eating enough and i think that is the best thing about this channel
quick one 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
the risk with fast loss is lean mass, and the two things that touch it are protein and resistance work
Digest for the week of 2025-05-03 has been published.
add salt
i lost 38 and about a fifth of it was lean by dexa, and that was with lifting the whole way through
the calorie floor question is the right one to ask. i would not go under 1200 without somebody keeping an eye on me
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 problemis greek yoghurt actually as good as everyone in here says
peptidemeter-summary-g-0641.pdf
2 pages · 666 KB · not retained in the public archive
a tin of tuna, a pot of yoghurt and a shake is 60 grams and about four minutes of work
30 a sitting
if you are at 700 calories a day that is the thing to fix before anything else. please eat more
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Recon calculator: 15mg in 3ml = 2.5mg/ml.
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quick one anyone tracked their protein properly for a week and been shocked by the number
does the room think about protein per meal or per day
1.6 per kg
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