I tracked honestly for two weeks and averaged 68g of protein against a target of about 120g. That gap is the whole problem and no meal plan I have found is written for it.
What I am after is whether the RDA is the wrong reference entirely during rapid weight loss, and what the actual target should be.
Practical detail welcome, however dull — the duller the better.
Short answer first, then the reasoning. Distribution matters less than total but it is not nothing. Roughly 25 to 40g per sitting with enough leucine to trigger synthesis, three or four times a day, is more effective than the same total in one enormous evening meal — and on a suppressed appetite the enormous evening meal is the one you will not finish anyway.
kate.chem said:Distribution matters less than total but it is not nothing.
Agreed on the target, with the caveat that reference weight and current weight are different numbers. Using current weight at the start of a large loss produces a target that is both unachievable and unnecessary.
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Browse GL Biochemmike.trainer_LA said:I tracked honestly for two weeks and averaged 68g of protein against a target of about 120g.
Same position here, arrived at the long way round. On a suppressed appetite the winning strategy is protein density per unit of volume, not per calorie. Isolate powders, Greek yoghurt and cottage cheese, egg whites, lean fish, and tinned tuna all deliver a lot of protein in a small physical volume. Front-load it: appetite is usually least suppressed in the first hours after waking and worst on the day or two after dosing, so get the majority in early in the day and early in the week.
Clinical perspective, offered as context rather than as advice.
DEXA scan update relevant to protein intake:
Scanned at months 0, 6, and 12. Here are the body comp numbers:
| Baseline | Month 6 | Month 12 | |
|---|---|---|---|
| Total mass | 284 lbs | 229 lbs | 211 lbs |
| Fat mass | 114 lbs | 84 lbs | 46 lbs |
| Lean mass | 152 lbs | 151 lbs | 158 lbs |
| Body fat % | 45% | 31% | 25% |
Lean mass preserved — actually GAINED 1-2 lbs thanks to progressive overload + 1.5g/kg protein. The protein intake discussion needs to include body comp data, not just scale weight.