two sessions a week
#food-and-training 2026-04-13
Monday52 messages10 participantstimes are UTC
Highlights from this day
- lisbon_lot — is greek yoghurt actually as good as everyone in here says 19:51
- eat_more_please — quick one greek yoghurt, cottage cheese, whey in milk. that is most of my protein and none of it needs chewing 21:12
- seizure_letter — protein per meal matters more than per day once you are eating tiny amounts. i aim for 30 grams a sitting 21:53
the room is quite firm about eating enough and i think that is the best thing about this channel
two proper resistance sessions a week is what the room settled on. three if you can manage it
30 a sitting
small portions six times a day is how i get to 130 grams on a bad week, n of 1 obviously
i front load protein. 40 grams at breakfast because by the evening i cannot face any of it, thats just me
if you are at 700 calories a day that is the thing to fix before anything else. please eat more
how much lean mass did people lose and how did they even know
what did people try for constipation food wise before reaching for pills
did anyone get body composition measured before and after
160 grams a day sounds enormous until you notice a chicken breast is 30 and a shake is 25
🔥10
while im here im eating maybe 700 calories a day without trying and i know thats wrong, where do i start
how many grams of protein are people actually hitting at 80kg
🤝8
protein first
bioimpedance is a mood ring
electrolytes made a real difference to my headaches, and a pinch of salt in water goes a long way before you buy anything
the calorie floor question is the right one to ask. i would not go under 1200 without somebody keeping an eye on me
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
is greek yoghurt actually as good as everyone in here says
🎉7❤️1👀9
a shake is food
1.6 grams per kg is the number most of us landed on. at 80kg that is 128 grams a day, still working it out
i lift three times a week and my lifts dropped about ten percent while losing, then came back up
genuinely, eat more. nobody here will congratulate you for 700 calories and we have all watched somebody get hurt by it
prep in portions a third of the size you think you need. big containers go in the bin uneaten
update from 1 months ago: fixed my protein, the fatigue lifted, and i cannot prove those two are connected
please dont go lower
smaller containers
alcohol hits me twice as hard now, has anyone else had that
family meals i put a small amount on the plate and nobody comments anymore. that took about a year
bioimpedance scales are a mood ring. they track how hydrated you are more than anything about fat
the risk with fast loss is lean mass, and the two things that touch it are protein and resistance work
do i need creatine or is that a completely different hobby
❤️1📈8
greek yoghurt
add salt
drink it if you cant eat it
at 90kg and 1.6 per kg you are looking at 144 grams. i have never once hit it on a bad appetite week
two proper resistance sessions a week is what the room settled on. three if you can manage it
quick one greek yoghurt, cottage cheese, whey in milk. that is most of my protein and none of it needs chewing
🧊12
1.6 per kg
cold food is easier
dexa if you can
right so coffee on an empty stomach with slowed gastric emptying is a rough combination. i eat something first now
thats too few calories
electrolytes, is that just salt in water or do i need the sachets
coffee on an empty stomach is making me feel awful, is that the drug or is that just coffee
you will feel weaker while losing. whether you actually are is a different question and only numbers answer it
a tin of tuna, a pot of yoghurt and a shake is 60 grams and about four minutes of work
sarcopenia at my age, is that a real risk if im losing 22 in 4 months
i was wrong about protein for a year. i thought losing my appetite meant i should eat less. it does not
for the archive is a protein shake cheating or is it just food
creatine has nothing to do with any of this and i still take it. five grams, cheap, well studied
protein per meal matters more than per day once you are eating tiny amounts. i aim for 30 grams a sitting
🤝6😂11🙏8
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