electrolytes, is that just salt in water or do i need the sachets
#food-and-training 2026-03-12
Thursday50 messages10 participantstimes are UTC
Highlights from this day
- month_six_me — i front load protein. 40 grams at breakfast because by the evening i cannot face any of it 17:50
- forty_units — im lifting and losing and i cant tell if im getting weaker or just lighter 20:12
- knees_first — im eating maybe 700 calories a day without trying and i know thats wrong, where do i start 21:11
the calorie floor question is the right one to ask. i would not go under 1200 without somebody keeping an eye on me
the risk with fast loss is lean mass, and the two things that touch it are protein and resistance work
meal prep that survives early satiety, what actually works
bioimpedance scales are a mood ring. they track how hydrated you are more than anything about fat, ill dig out the number
*Medutest not the other one
Reminder for meal_prep_mick: dose day is today. Set 4 days ago.
thats too few calories
[edited]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, happy to be corrected
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do i need creatine or is that a completely different hobby
*that should say weekly
how much lean mass did people lose and how did they even know
weights-monthly.csv
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resistance training is not optional if you care what you look like at the end of this. my opinion, held strongly
small portions six times a day is how i get to 130 grams on a bad week
eat more please
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i front load protein. 40 grams at breakfast because by the evening i cannot face any of it
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how do you get 30 grams of protein into a breakfast you can actually finish
cold food is easier
coa-kp-0925.pdf
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for the archive dexa or the bathroom bioimpedance thing, is the cheap one worth anything at all
i lost 46 and about a fifth of it was lean by dexa, and that was with lifting the whole way through
anyone tracked their protein properly for a week and been shocked by the number
quick one is a protein shake cheating or is it just food
how do you eat enough when youre full after four bites
a tin of tuna, a pot of yoghurt and a shake is 60 grams and about four minutes of work
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front load it
how do you hit protein when literally nothing is appealing
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liquid protein was the thing that fixed this for me. a shake is food, it is not a shortcut
1.6 per kg
i was wrong about protein for a year. i thought losing my appetite meant i should eat less. it does not
slightly off topic but protein per meal matters more than per day once you are eating tiny amounts. i aim for 30 grams a sitting, thats just me
30 a sitting
add salt
fridge-temps.csv
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electrolytes made a real difference to my headaches, and a pinch of salt in water goes a long way before you buy anything
im lifting and losing and i cant tell if im getting weaker or just lighter
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bioimpedance is a mood ring
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creatine has nothing to do with any of this and i still take it. five grams, cheap, well studied
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i weigh my protein sources for a week every few months to recalibrate, because the estimates drift badly
1.6 grams per kg is the number most of us landed on. at 80kg that is 128 grams a day, n of 1 obviously
family meals i put a small amount on the plate and nobody comments anymore. that took about a year
at 90kg and 1.6 per kg you are looking at 144 grams. i have never once hit it on a bad appetite week
what did people try for constipation food wise before reaching for pills
the room is quite firm about eating enough and i think that is the best thing about this channel
please dont go lower
genuinely, eat more. nobody here will congratulate you for 700 calories and we have all watched somebody get hurt by it
a shake is food
how many grams of protein are people actually hitting at 80kg
greek yoghurt
im eating maybe 700 calories a day without trying and i know thats wrong, where do i start
| 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 |
drink it if you cant eat it