the risk with fast loss is lean mass, and the two things that touch it are protein and resistance work
#food-and-training 2026-03-15
Sunday60 messages11 participantstimes are UTC
Highlights from this day
- marrow.mod — two proper resistance sessions a week is what the room settled on. three if you can manage it 00:40
- endotoxin_ed — how do you hit protein when literally nothing is appealing 02:44
- VialBot — Digest for the week of 2025-08-09 has been published. 03:08
- amylin_amy — resistance training twice a week, is that enough to hold lean mass 03:51
- marrow.mod — at 90kg and 1.6 per kg you are looking at 144 grams. i have never once hit it on a bad appetite week 07:12
160 grams a day sounds enormous until you notice a chicken breast is 30 and a shake is 25
two proper resistance sessions a week is what the room settled on. three if you can manage it
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genuinely, eat more. nobody here will congratulate you for 700 calories and we have all watched somebody get hurt by it
update on the earlier thing update from 10 months ago: fixed my protein, the fatigue lifted, and i cannot prove those two are connected
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
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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 room is quite firm about eating enough and i think that is the best thing about this channel
a shake is food
front load it
30 a sitting
for the archive coming back after 3 months, what did people change about food that stuck
nobody here is your dietitian. we can tell you what we eat and what happened afterwards
alcohol hits me twice as hard now, has anyone else had that
how do you hit protein when literally nothing is appealing
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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
i weigh my protein sources for a week every few months to recalibrate, because the estimates drift badly
for the archive is greek yoghurt actually as good as everyone in here says
if you cannot eat it, drink it. that is the whole trick and it took me far too long to work out
im lifting and losing and i cant tell if im getting weaker or just lighter
Digest for the week of 2025-08-09 has been published.
how do you get 30 grams of protein into a breakfast you can actually finish
03:24marrow.mod pinned a message
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
coming back to this dexa or the bathroom bioimpedance thing, is the cheap one worth anything at all
creatine has nothing to do with any of this and i still take it. five grams, cheap, well studied
resistance training twice a week, is that enough to hold lean mass
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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
[edited]eat more please
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what did people try for constipation food wise before reaching for pills
i cook normally and freeze it in small pots. the food is unchanged, the portion is the only difference
is 1.6 grams per kg the number everyone uses or did we make that up
right so family meals i put a small amount on the plate and nobody comments anymore. that took about a year, for what its worth
1.6 grams per kg is the number most of us landed on. at 80kg that is 128 grams a day
if you are at 700 calories a day that is the thing to fix before anything else. please eat more
prep in portions a third of the size you think you need. big containers go in the bin uneaten
alcohol hitting harder is one of the most consistent reports in this channel. two drinks feels like five
anyone tracked their protein properly for a week and been shocked by the number
*week 6 not week 2
please dont go lower
genuine question whats a realistic calorie floor before it becomes an actual problem
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bioimpedance scales are a mood ring. they track how hydrated you are more than anything about fat, your mileage will differ
small portions six times a day is how i get to 130 grams on a bad week
fibre from food
two sessions a week
at 90kg and 1.6 per kg you are looking at 144 grams. i have never once hit it on a bad appetite week
| 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 |
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how do you handle a family meal when you can eat a third of whats on the plate
coming back to this coffee on an empty stomach is making me feel awful, is that the drug or is that just coffee
liquid protein was the thing that fixed this for me. a shake is food, it is not a shortcut
greek yoghurt, cottage cheese, whey in milk. that is most of my protein and none of it needs chewing
*that should say weekly
electrolytes, is that just salt in water or do i need the sachets
greek yoghurt, cottage cheese, whey in milk. that is most of my protein and none of it needs chewing
fibre from food first, psyllium if food is not doing it. i went straight to the sachets and regretted it
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quick one drink it if you cant eat it
cold food is easier. i eat a lot of things at fridge temperature now and i cannot explain why that helps
ok so the calorie floor question is the right one to ask. i would not go under 1200 without somebody keeping an eye on me, happy to be corrected
i stopped counting calories and started counting protein, and one number is much easier than two
thats too few calories
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you will feel weaker while losing. whether you actually are is a different question and only numbers answer it