#food-and-training 2026-02-03

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

nobody here is your dietitian. we can tell you what we eat and what happened afterwards
cold food is easier. i eat a lot of things at fridge temperature now and i cannot explain why that helps

creatine has nothing to do with any of this and i still take it. five grams, cheap, well studied

what did people try for constipation food wise before reaching for pills
i weigh my protein sources for a week every few months to recalibrate, because the estimates drift badly

*week 6 not week 8

small portions six times a day is how i get to 130 grams on a bad week

quick one the risk with fast loss is lean mass, and the two things that touch it are protein and resistance work

smaller containers

while im here the room is quite firm about eating enough and i think that is the best thing about this channel

sarcopenia at my age, is that a real risk if im losing 24 in 15 months

how much lean mass did people lose and how did they even know

cold food is easier

resistance training twice a week, is that enough to hold lean mass

update from 7 months ago: fixed my protein, the fatigue lifted, and i cannot prove those two are connected

at 90kg and 1.6 per kg you are looking at 144 grams. i have never once hit it on a bad appetite week