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Maybe a small piece of the puzzle, but how often and in what quantity do you snack on nuts?
also wondering if there is something in the protein supplement to which you might be sensitive?
As I ate the oysters with their strong taste of the sea and their faint metallic taste that the cold white wine washed away, leaving only the sea taste and the succulent texture, and as I drank their cold liquid from each shell and washed it down with the crisp taste of the wine, I lost the empty feeling and began to be happy and to make plans.
45 seconds is too long for all out sprint. Shorten the time pd to 3o seconds and go all out. Also, everyday is too much. You need to recover longer so you can put more effort into your work. It sounds like you are over training.
You won't lose muscles mass from IF if you eat heavily during your eating block. Great that you don't believe in spot reduction as it doens't work. What really works more high intensity (CrossFit-like) metabolic workouts. Let me know if you want to try some and I'll program some really metabolic stimulating WODs for you.
For me the smallest amount of beer or wine go straight to my belly. After cutting out both for the most part my stomach fat just started disappearing. However, the love handles are still hanging in there:-(