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).
Jump in the discussion.
No email address required.
Notes -
I’m probably not going to do it but I’m curious as to what the diet would be to build muscle optimally.
Again, I recommend you don't skip protein shakes. They make the diet much easier to balance.
Without them, you have to fit 140 grams of protein into 2000 calories (if you eat regular food, it usually has a 1:1 protein to fat ratio, meaning that 140 grams of protein come with 140 grams of fat, that's 1820 calories alone, just 180 calories or 45 grams left for your extra carbs).
Two shakes a day provide you with 50 grams of protein and around 250 calories (50kcal for some sugar and fat), now you have to fit 90 grams of protein into 1750 calories, this means 1:1 PFR food takes up only 1170 calories, leaving you with 580 calories to spend on any food you like.
More options
Context Copy link
You probably don't need anywhere near that much protein. 0.82 g/lb ought to be enough for anyone.
https://www.strongerbyscience.com/the-three-laws-of-protein/
The 0.82g figure seems to be per pound, which is about 2g per kilogram, so 140g of protein would be what a 70kg person needs.
Yes, sorry, fixed.
140 g at 0.82 g/lb would be 170 lb or 77kg. I am assuming that 2rafa probably doesn't weigh that much (and if she does, it's arguable whether fat mass should be included in the calculations).
Turns out 2rafa has been Dana Shemesh all along.
More options
Context Copy link
More options
Context Copy link
More options
Context Copy link
More options
Context Copy link
Will look something like the above. Just larger than normal servings of lean protein, and every meal would have to be protein heavy.
More options
Context Copy link
More options
Context Copy link