how do you handle a family meal when you can eat a third of whats on the plate
greek yoghurt, cottage cheese, whey in milk. that is most of my protein and none of it needs chewing
#food-and-training 2026-04-12
Sunday47 messages11 participantstimes are UTC
Highlights from this day
- gorse_gains — coffee on an empty stomach with slowed gastric emptying is a rough combination. i eat something first now, still working it out 17:31
- blank_run — you will feel weaker while losing. whether you actually are is a different question and only numbers answer it, from memory 19:14
- oli_orals — genuinely, eat more. nobody here will congratulate you for 700 calories and we have all watched somebody get hurt by it 19:22
- blank_run — for the archive if you cannot eat it, drink it. that is the whole trick and it took me far too long to work out family meals i put a small amount on the plate and… 19:45
bioimpedance scales are a mood ring. they track how hydrated you are more than anything about fat, ill dig out the number
for the archive meal prep that survives early satiety, what actually works
1.6 per kg
how many grams of protein are people actually hitting at 80kg
add salt
i front load protein. 40 grams at breakfast because by the evening i cannot face any of it
im eating maybe 700 calories a day without trying and i know thats wrong, where do i start
i weigh my protein sources for a week every few months to recalibrate, because the estimates drift badly
what did people try for constipation food wise before reaching for pills
is 1.6 grams per kg the number everyone uses or did we make that up
if you are at 700 calories a day that is the thing to fix before anything else. please eat more
160 grams a day sounds enormous until you notice a chicken breast is 30 and a shake is 25
how do you eat enough when youre full after four bites
fibre from food first, psyllium if food is not doing it. i went straight to the sachets and regretted it
creatine has nothing to do with any of this and i still take it. five grams, cheap, well studied, i think
small portions six times a day is how i get to 130 grams on a bad week, from memory
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
anyone tracked their protein properly for a week and been shocked by the number
greek yoghurt, cottage cheese, whey in milk. that is most of my protein and none of it needs chewing, i could be wrong
1.6 grams per kg is the number most of us landed on. at 80kg that is 128 grams a day, thats just me
🧊7🔥7
genuine question i lift three times a week and my lifts dropped about ten percent while losing, then came back up
family meals i put a small amount on the plate and nobody comments anymore. that took about a year
genuine question coming back after 8 months, what did people change about food that stuck
alcohol hitting harder is one of the most consistent reports in this channel. two drinks feels like five, we shall see
a tin of tuna, a pot of yoghurt and a shake is 60 grams and about four minutes of work
liquid protein was the thing that fixed this for me. a shake is food, it is not a shortcut, not advice obviously
vial-b-0329-front.png
900 × 1200 · 509 KB · not retained in the public archive
*VendorInvestigate not the other one
ok so dexa or the bathroom bioimpedance thing, is the cheap one worth anything at all
alcohol hits me twice as hard now, has anyone else had that
📉5🧊1🤝1
the calorie floor question is the right one to ask. i would not go under 1200 without somebody keeping an eye on me
💀2📉1🔥1
coffee on an empty stomach with slowed gastric emptying is a rough combination. i eat something first now, still working it out
🧊6❤️3🧪16
at 90kg and 1.6 per kg you are looking at 144 grams. i have never once hit it on a bad appetite week
smaller containers
resistance training is not optional if you care what you look like at the end of this. my opinion, held strongly
two sessions a week
🔥2🤝15🙏16
greek yoghurt
you will feel weaker while losing. whether you actually are is a different question and only numbers answer it, from memory
| 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 |
genuinely, eat more. nobody here will congratulate you for 700 calories and we have all watched somebody get hurt by it
| 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 |
right so im lifting and losing and i cant tell if im getting weaker or just lighter
follow up cold food is easier. i eat a lot of things at fridge temperature now and i cannot explain why that helps
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 problemi cook normally and freeze it in small pots. the food is unchanged, the portion is the only difference
does the room think about protein per meal or per day
drink it if you cant eat it
👍3🧪3
protein first
🙏10❤️2💀18
for the archive if you cannot eat it, drink it. that is the whole trick and it took me far too long to work out
family meals i put a small amount on the plate and nobody comments anymore. that took about a year
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 problemnobody here is your dietitian. we can tell you what we eat and what happened afterwards
| 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 |
bioimpedance is a mood ring
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