I have been keeping a Sunday weekly average and a simple training note, and the mismatch is obvious. My dumbbell sessions are steady on Tuesday and Thursday, and I usually get 7,000 to 8,000 steps most days. Protein is the part that slips.
I aim for about 100 grams, but on lifting days I often finish around 65 to 75 because appetite stays quiet until late evening. I do not want to force a heavy meal at 9 p.m., and a shake feels like a chore some nights.
So I am trying to move more protein earlier: Greek yogurt at breakfast, chopped chicken in the fridge, edamame as a side.
It is not dramatic, just a small system I can repeat. For those who train regularly, what protein habit actually survives a low-appetite day for you?