nobody here is your dietitian. we can tell you what we eat and what happened afterwards
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#food-and-training 2026-02-21
Saturday54 messages9 participantstimes are UTC
Highlights from this day
- ten_of_ten — anyone tracked their protein properly for a week and been shocked by the number 18:38
- knees_first — a tin of tuna, a pot of yoghurt and a shake is 60 grams and about four minutes of work, i think 19:26
- knees_first — sorry to jump in im lifting and losing and i cant tell if im getting weaker or just lighter family meals i put a small amount on the plate and nobody comments… 19:31
- ten_of_ten — the calorie floor question is the right one to ask. i would not go under 1200 without somebody keeping an eye on me 20:31
- ten_of_ten — cold food is easier. i eat a lot of things at fridge temperature now and i cannot explain why that helps 21:04
anyone tracked their protein properly for a week and been shocked by the number
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drink it if you cant eat it
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a shake is food
greek yoghurt, cottage cheese, whey in milk. that is most of my protein and none of it needs chewing
1.6 per kg
genuinely, eat more. nobody here will congratulate you for 700 calories and we have all watched somebody get hurt by it
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is a protein shake cheating or is it just food
the risk with fast loss is lean mass, and the two things that touch it are protein and resistance work
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how do you handle a family meal when you can eat a third of whats on the plate
slightly off topic but 1.6 grams per kg is the number most of us landed on. at 80kg that is 128 grams a day
[edited]does the room think about protein per meal or per day
greek yoghurt
[edited]bioimpedance scales are a mood ring. they track how hydrated you are more than anything about fat
im eating maybe 700 calories a day without trying and i know thats wrong, where do i start
add salt
fibre from food first, psyllium if food is not doing it. i went straight to the sachets and regretted it
a tin of tuna, a pot of yoghurt and a shake is 60 grams and about four minutes of work, i think
| 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 |
sorry to jump in im lifting and losing and i cant tell if im getting weaker or just lighter
family meals i put a small amount on the plate and nobody comments anymore. that took about a year
electrolytes made a real difference to my headaches, and a pinch of salt in water goes a long way before you buy anything, ymmv
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is cold food easier for anyone else or is that just me
smaller containers
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i lost 28 and about a fifth of it was lean by dexa, and that was with lifting the whole way through
the room is quite firm about eating enough and i think that is the best thing about this channel
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
coffee on an empty stomach is making me feel awful, is that the drug or is that just coffee
meal prep that survives early satiety, what actually works
you will feel weaker while losing. whether you actually are is a different question and only numbers answer it
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what did people try for constipation food wise before reaching for pills
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whats everyone doing for fibre because im struggling badly with it
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fibre from food
i stopped counting calories and started counting protein, and one number is much easier than two
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resistance training twice a week, is that enough to hold lean mass
the calorie floor question is the right one to ask. i would not go under 1200 without somebody keeping an eye on me
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how much lean mass did people lose and how did they even know
unrelated but i front load protein. 40 grams at breakfast because by the evening i cannot face any of it
creatine has nothing to do with any of this and i still take it. five grams, cheap, well studied
dexa if you can
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thats too few calories
please dont go lower
quick one coffee on an empty stomach with slowed gastric emptying is a rough combination. i eat something first now
cold food is easier. i eat a lot of things at fridge temperature now and i cannot explain why that helps
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family meals i put a small amount on the plate and nobody comments anymore. that took about a year
protein first
if you are at 700 calories a day that is the thing to fix before anything else. please eat more
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sarcopenia at my age, is that a real risk if im losing 12 in 4 months
bioimpedance is a mood ring
alcohol hits me twice as hard now, has anyone else had that
i cook normally and freeze it in small pots. the food is unchanged, the portion is the only difference
how do you eat enough when youre full after four bites
Batch lookup H-2814: 6 independent reports on file, earliest 2025-06-29.
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for the archive two proper resistance sessions a week is what the room settled on. three if you can manage it
160 grams a day sounds enormous until you notice a chicken breast is 30 and a shake is 25
eat more please
ok so coming back after 8 months, what did people change about food that stuck
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