at 90kg and 1.6 per kg you are looking at 144 grams. i have never once hit it on a bad appetite week
#food-and-training 2025-06-12
Thursday28 messages5 participantstimes are UTC
Highlights from this day
- cold_pack_carla — 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 the calorie floor question is the right one to… 18:04
- tail_factor — does the room think about protein per meal or per day 18:05
- bench_notes — i stopped counting calories and started counting protein, and one number is much easier than two, not advice obviously 18:21
- see_a_clinician — sorry to jump in if you cannot eat it, drink it. that is the whole trick and it took me far too long to work out resistance training is not optional if you care what… 19:18
- see_a_clinician — how much lean mass did people lose and how did they even know 19:34
thats too few calories
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sarcopenia at my age, is that a real risk if im losing 3 in 18 months
did anyone get body composition measured before and after
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
the calorie floor question is the right one to ask. i would not go under 1200 without somebody keeping an eye on me
does the room think about protein per meal or per day
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i stopped counting calories and started counting protein, and one number is much easier than two, not advice obviously
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the room is quite firm about eating enough and i think that is the best thing about this channel
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
dexa if you can
fibre from food first, psyllium if food is not doing it. i went straight to the sachets and regretted it
im eating maybe 700 calories a day without trying and i know thats wrong, where do i start
family meals i put a small amount on the plate and nobody comments anymore. that took about a year
eat more please
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 problemthe risk with fast loss is lean mass, and the two things that touch it are protein and resistance work
front load it
while im here is greek yoghurt actually as good as everyone in here says
if you are at 700 calories a day that is the thing to fix before anything else. please eat more
fibre from food
sorry to jump in if you cannot eat it, drink it. that is the whole trick and it took me far too long to work out
resistance training is not optional if you care what you look like at the end of this. my opinion, held strongly
*that should say weekly
bioimpedance scales are a mood ring. they track how hydrated you are more than anything about fat, not advice obviously
how much lean mass did people lose and how did they even know
| 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 |
1.6 grams per kg is the number most of us landed on. at 80kg that is 128 grams a day
whats everyone doing for fibre because im struggling badly with it
greek yoghurt
i weigh my protein sources for a week every few months to recalibrate, because the estimates drift badly