i front load protein. 40 grams at breakfast because by the evening i cannot face any of it
#food-and-training 2025-09-10
Wednesday34 messages9 participantstimes are UTC
Highlights from this day
- dexa_or_bia — resistance training twice a week, is that enough to hold lean mass 22:41
- peak_split — small portions six times a day is how i get to 130 grams on a bad week, someone check my working 23:02
- endotoxin_ed — alcohol hits me twice as hard now, has anyone else had that 23:23
- gus_charts — if you cannot eat it, drink it. that is the whole trick and it took me far too long to work out 23:33
30 a sitting
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 problemplease dont go lower
dexa if you can
thats too few calories
coming back after 20 months, what did people change about food that stuck
160 grams a day sounds enormous until you notice a chicken breast is 30 and a shake is 25
at 90kg and 1.6 per kg you are looking at 144 grams. i have never once hit it on a bad appetite week
you will feel weaker while losing. whether you actually are is a different question and only numbers answer it
anyone tracked their protein properly for a week and been shocked by the number
[edited]resistance training twice a week, is that enough to hold lean mass
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unrelated but resistance training is not optional if you care what you look like at the end of this. my opinion, held strongly
the calorie floor question is the right one to ask. i would not go under 1200 without somebody keeping an eye on me
two proper resistance sessions a week is what the room settled on. three if you can manage it
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prep in portions a third of the size you think you need. big containers go in the bin uneaten
does the room think about protein per meal or per day
is cold food easier for anyone else or is that just me
a tin of tuna, a pot of yoghurt and a shake is 60 grams and about four minutes of work
how do you get 30 grams of protein into a breakfast you can actually finish
small portions six times a day is how i get to 130 grams on a bad week, someone check my working
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follow up electrolytes made a real difference to my headaches, and a pinch of salt in water goes a long way before you buy anything
cold food is easier
fibre from food first, psyllium if food is not doing it. i went straight to the sachets and regretted it, anyway
two sessions a week
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is greek yoghurt actually as good as everyone in here says
alcohol hits me twice as hard now, has anyone else had that
| 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 |
slightly off topic but how much lean mass did people lose and how did they even know
if you cannot eat it, drink it. that is the whole trick and it took me far too long to work out
fridge-temps.csv
669 rows · not retained in the public archive
cold food is easier. i eat a lot of things at fridge temperature now and i cannot explain why that helps
family meals i put a small amount on the plate and nobody comments anymore. that took about a year
fibre from food
protein first
for the archive i cook normally and freeze it in small pots. the food is unchanged, the portion is the only difference