i lift three times a week and my lifts dropped about ten percent while losing, then came back up
at 90kg and 1.6 per kg you are looking at 144 grams. i have never once hit it on a bad appetite week
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#food-and-training 2026-04-30
Thursday53 messages13 participantstimes are UTC
Highlights from this day
- identity_shift — update from 23 months ago: fixed my protein, the fatigue lifted, and i cannot prove those two are connected electrolytes made a real difference to my headaches, and a… 18:52
- quiet.hours — alcohol hits me twice as hard now, has anyone else had that 20:00
- gorse_gains — greek yoghurt, cottage cheese, whey in milk. that is most of my protein and none of it needs chewing 20:18
- vial_ledger — is cold food easier for anyone else or is that just me 22:22
front load it
electrolytes made a real difference to my headaches, and a pinch of salt in water goes a long way before you buy anything
drink it if you cant eat it
1.6 per kg
coming back to this how do you hit protein when literally nothing is appealing
you will feel weaker while losing. whether you actually are is a different question and only numbers answer it
right so whats a realistic calorie floor before it becomes an actual problem
160 grams a day sounds enormous until you notice a chicken breast is 30 and a shake is 25
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do i need creatine or is that a completely different hobby
please dont go lower
i cook normally and freeze it in small pots. the food is unchanged, the portion is the only difference
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 was wrong about protein for a year. i thought losing my appetite meant i should eat less. it does not
meal prep that survives early satiety, what actually works
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eat more please
i stopped counting calories and started counting protein, and one number is much easier than two
how many grams of protein are people actually hitting at 80kg
update from 23 months ago: fixed my protein, the fatigue lifted, and i cannot prove those two are connected
electrolytes made a real difference to my headaches, and a pinch of salt in water goes a long way before you buy anything
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right so liquid protein was the thing that fixed this for me. a shake is food, it is not a shortcut
did anyone get body composition measured before and after
coming back to this is a protein shake cheating or is it just food
does the room think about protein per meal or per day
bioimpedance is a mood ring
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
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if you cannot eat it, drink it. that is the whole trick and it took me far too long to work out
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fibre from food
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30 a sitting
protein per meal matters more than per day once you are eating tiny amounts. i aim for 30 grams a sitting
[edited]alcohol hits me twice as hard now, has anyone else had that
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right so im eating maybe 700 calories a day without trying and i know thats wrong, where do i start
prep in portions a third of the size you think you need. big containers go in the bin uneaten
two sessions a week
add salt
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greek yoghurt, cottage cheese, whey in milk. that is most of my protein and none of it needs chewing
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coffee on an empty stomach is making me feel awful, is that the drug or is that just coffee
a tin of tuna, a pot of yoghurt and a shake is 60 grams and about four minutes of work
dexa if you can
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the room is quite firm about eating enough and i think that is the best thing about this channel
dexa or the bathroom bioimpedance thing, is the cheap one worth anything at all
is 1.6 grams per kg the number everyone uses or did we make that up
anyone tracked their protein properly for a week and been shocked by the number
resistance training twice a week, is that enough to hold lean mass
i front load protein. 40 grams at breakfast because by the evening i cannot face any of it
how do you handle a family meal when you can eat a third of whats on the plate
21:06quiet.hours pinned a message to this channel
coming back after 25 months, what did people change about food that stuck
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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
1.6 grams per kg is the number most of us landed on. at 80kg that is 128 grams a day
is greek yoghurt actually as good as everyone in here says
im lifting and losing and i cant tell if im getting weaker or just lighter
is cold food easier for anyone else or is that just me
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how do you eat enough when youre full after four bites
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