a tin of tuna, a pot of yoghurt and a shake is 60 grams and about four minutes of work
#food-and-training 2026-05-10
Sunday55 messages13 participantstimes are UTC
Highlights from this day
- bac_water_bill — for the archive cold food is easier. i eat a lot of things at fridge temperature now and i cannot explain why that helps 10:18
- batch_bandit — ok so i lost 39 and about a fifth of it was lean by dexa, and that was with lifting the whole way through i lift three times a week and my lifts dropped about ten… 12:29
- VialBot — Channel stats, last 30 days: 92 messages from 45 members. 18:19
1.6 per kg
for the archive cold food is easier. i eat a lot of things at fridge temperature now and i cannot explain why that helps
🤝9🔥10
dexa if you can
electrolytes, is that just salt in water or do i need the sachets
📈5
*VendorInvestigate not the other one
greek yoghurt, cottage cheese, whey in milk. that is most of my protein and none of it needs chewing
i was wrong about protein for a year. i thought losing my appetite meant i should eat less. it does not
follow up dexa or the bathroom bioimpedance thing, is the cheap one worth anything at all
i stopped counting calories and started counting protein, and one number is much easier than two
the room is quite firm about eating enough and i think that is the best thing about this channel
i weigh my protein sources for a week every few months to recalibrate, because the estimates drift badly
how do you handle a family meal when you can eat a third of whats on the plate
you will feel weaker while losing. whether you actually are is a different question and only numbers answer it
| 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 |
front load it
[edited]the calorie floor question is the right one to ask. i would not go under 1200 without somebody keeping an eye on me, n of 1 obviously
sarcopenia at my age, is that a real risk if im losing 9 in 20 months
follow up protein per meal matters more than per day once you are eating tiny amounts. i aim for 30 grams a sitting
bioimpedance scales are a mood ring. they track how hydrated you are more than anything about fat
🙏6📈9
quick one how do you eat enough when youre full after four bites
if you cannot eat it, drink it. that is the whole trick and it took me far too long to work out
is greek yoghurt actually as good as everyone in here says
protein first
prep in portions a third of the size you think you need. big containers go in the bin uneaten
*Janoshik not the other one
how do you hit protein when literally nothing is appealing
❤️1
do i need creatine or is that a completely different hobby
nobody here is your dietitian. we can tell you what we eat and what happened afterwards
ok so i lost 39 and about a fifth of it was lean by dexa, and that was with lifting the whole way through
i lift three times a week and my lifts dropped about ten percent while losing, then came back up
🔥2🧪3🤝12
if you are at 700 calories a day that is the thing to fix before anything else. please eat more
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
site-rotation-map.png
1000 × 700 · 368 KB · not retained in the public archive
😂2
eat more please
30 a sitting
at 90kg and 1.6 per kg you are looking at 144 grams. i have never once hit it on a bad appetite week
while im here creatine has nothing to do with any of this and i still take it. five grams, cheap, well studied, i think
👀11🔥6✅6
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 risk with fast loss is lean mass, and the two things that touch it are protein and resistance work, someone check my working
how many grams of protein are people actually hitting at 80kg
coffee on an empty stomach with slowed gastric emptying is a rough combination. i eat something first now
what did people try for constipation food wise before reaching for pills
two proper resistance sessions a week is what the room settled on. three if you can manage it
🧊1
is 1.6 grams per kg the number everyone uses or did we make that up
resistance training is not optional if you care what you look like at the end of this. my opinion, held strongly, i think
smaller containers
family meals i put a small amount on the plate and nobody comments anymore. that took about a year
fibre from food
i front load protein. 40 grams at breakfast because by the evening i cannot face any of it
160 grams a day sounds enormous until you notice a chicken breast is 30 and a shake is 25
a shake is food
[edited]👀1🙏3
liquid protein was the thing that fixed this for me. a shake is food, it is not a shortcut
anyone tracked their protein properly for a week and been shocked by the number
the room is quite firm about eating enough and i think that is the best thing about this channel, take that with a pinch of salt
fridge-temps.csv
187 rows · not retained in the public archive
thats too few calories
add salt
meal prep that survives early satiety, what actually works
drink it if you cant eat it
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 problemim lifting and losing and i cant tell if im getting weaker or just lighter
cold food is easier. i eat a lot of things at fridge temperature now and i cannot explain why that helps
Channel stats, last 30 days: 92 messages from 45 members.
📈9📉9