greek yoghurt, cottage cheese, whey in milk. that is most of my protein and none of it needs chewing
#food-and-training 2025-06-19
Thursday43 messages8 participantstimes are UTC
Highlights from this day
fibre from food first, psyllium if food is not doing it. i went straight to the sachets and regretted it
right so nobody here is your dietitian. we can tell you what we eat and what happened afterwards
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is greek yoghurt actually as good as everyone in here says
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i front load protein. 40 grams at breakfast because by the evening i cannot face any of it
verify_or_dontgreek yoghurt, cottage cheese, whey in milk. that is most of my protein and none of it…
the room is quite firm about eating enough and i think that is the best thing about this channel
did anyone get body composition measured before and after
does the room think about protein per meal or per day
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
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 problemresistance training is not optional if you care what you look like at the end of this. my opinion, held strongly
how much protein is enough. i keep seeing numbers that are three times apart
because people quote per day instead of per kilo, and per kilo of what is also an argument
1.6 g/lb is what i was told
*g/kg not g/lb. that would be a horrifying amount of chicken
that would be about 5000 calories of chicken, yes
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the range you see in the literature for preserving lean mass in a deficit is roughly 1.2 to 1.6 g/kg, higher in older adults
per kilo of body weight if youre near a healthy weight. per kilo of a reasonable target weight if youre carrying a lot
why target weight
because scaling protein to 140kg of body mass gives you a number nobody can eat, and adipose tissue isnt what youre feeding
worked through for a hypothetical member at 118 kg aiming for 85
body weight 118 kg
target weight 85 kg
at 1.2 g/kg target 102 g/day
at 1.6 g/kg target 136 g/day
vs naive scaling to actual body weight:
at 1.6 g/kg actual 189 g/day <- not happening on 900 kcal of appetite
practical floor most people here land on: ~110-130 g/day
split across 3 feeds so none of them is a mountainthe last two lines are the actual answer
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and the same thing as a table because someone always asks for a table
| Target weight | 1.2 g/kg | 1.4 g/kg | 1.6 g/kg |
|---|---|---|---|
| 60 kg | 72 g | 84 g | 96 g |
| 70 kg | 84 g | 98 g | 112 g |
| 80 kg | 96 g | 112 g | 128 g |
| 90 kg | 108 g | 126 g | 144 g |
| 100 kg | 120 g | 140 g | 160 g |
i am nowhere near the bottom of that table
nobody is in the first two months. thats not a failure, its an appetite problem
so what do i do about it
front load. eat the protein first while you still can. i lost the ability to finish a plate around week 6
protein first, then vegetables, then whatever else fits. the order genuinely matters when your stomach closes early
protein first is the single most repeated line in this channel and its repeated because it works
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the reason we bang on about it is sarcopenia risk with fast loss
the faster you lose, the larger the share that can come from lean tissue, and in older adults thats not a cosmetic issue, its a falls-and-frailty issue
im 34, does that apply to me
less urgently. but you will be 64 with whatever muscle you defended in your 30s
well that reframed my afternoon
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worth saying since this comes up weekly — nobody here is a dietitian on the clock. if you have kidney disease the protein conversation is a different conversation and its one for your clinician
correct and important. the 1.6 numbers assume normal renal function
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shakes count, before anyone asks
a shake you can finish beats a chicken breast you cant
coming back to the 1.2 to 1.6 range — is there a point where more stops helping
for lean mass preservation in a deficit the returns flatten somewhere north of 1.6 in most of the literature. past about 2 g/kg youre mostly buying expensive urine
expensive urine is going in the pinned glossary
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i average 118g and thats after two years of trying. it took a year to get consistent
a year??
a year. this stuff is slow and nobody says that either