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PaperclipPerfector  3mo ago (text post)   2108 thread views

Wellness Wednesday for January 24, 2024

The Wednesday Wellness threads are meant to encourage users to ask for and provide advice and motivation to improve their lives. It isn't intended as a 'containment thread' and any content which could go here could instead be posted in its own thread. You could post:

  • Requests for advice and / or encouragement. On basically any topic and for any scale of problem.

  • Updates to let us know how you are doing. This provides valuable feedback on past advice / encouragement and will hopefully make people feel a little more motivated to follow through. If you want to be reminded to post your update, see the post titled 'update reminders', below.

  • Advice. This can be in response to a request for advice or just something that you think could be generally useful for many people here.

  • Encouragement. Probably best directed at specific users, but if you feel like just encouraging people in general I don't think anyone is going to object. I don't think I really need to say this, but just to be clear; encouragement should have a generally positive tone and not shame people (if people feel that shame might be an effective tool for motivating people, please discuss this so we can form a group consensus on how to use it rather than just trying it).

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For those who lift weight, how do you get your protein? Trying to get 100+ grams of protein in a day seems like so damn much, even with a protein shake and eggs etc.

What is your typically set of meals/snacks to boost your macros?

I'm a vegetarian. In the morning I have some Greek yogurt with protein powder and almond butter for about 73 g protein. Then I usually have about half a brick of tofu for lunch (20g). Between snacks and dinner on top of that it's easy to cross 100g.

Yeah I gotta get some greek yogurt apparently.

Just for completeness, it's probably worth mentioning that it's possible it is slightly more optimal to break up protein feeding into smaller boluses. This paper for example recommends four 0.4 g/kg/meal servings. For someone at 80 kg that puts the recommend size at 32 g.

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