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IF is just a meal timing protocol that might offer more satiety as opposed to having several meals a day which might make one more hungry, that is all, it's not magic; and you can still gain weight...

Anything above 70% is worth it but, yes, the higher the percentage the better. However, you should avoid dark chocolate with any form of milk because there are some studies that show milk binds to...

On Monday I'll be back at the gym and will see if the symptoms come back. Thanks for your response m8, and the others as well.

It's usually 120/80 - and it might be blood sugar rather than pressure - but I think it has do with the chocolate because I've been consistent with my diet and that was the only thing I changed, the...

Quick question - I usually eat 4 squares of dark chocolate every day, I've been training fasted for over a year and everything is going well, however, yesterday I ate an entire bar with nothing in my...

Then eat them.



no.

I'd say eat legumes and grains, but that would probably be just me.



So does protein.



not really - just enjoy the meat

Well, if they are both lean as you say, and they are losing weight, then they aren't eating enough.

Up the carbs.

You thought wrong - and I join Derpamix in saying 350g carbs every day, a considerable part being "white"

You can't choose where to lose fat. To lose fat, wherever it may be, you have to be in a deficit.

If the amount of calories is the same then the results in terms of body composition will be the same.

True, one needs sufficent amount of protein as well as a proper exercise program to gain muscle but you'll still have to be in a surplus to gain it or fat for that matter.

Well, it's true, macros will vary depending on the individual, as well as type of training but a calorie surplus or deficit will determine whether you get fat / muscle or the opposite.

Just avoid high omega 6 foods like oils. If you can't afford grass fed meat then eat what you can get - that's what I do. To answer your second question, calories affect body compostion not specific...

Yes.

Fat has the most calories per gram than any other macro, so it'll always be high.

Well a 16 hr fast is fine if you feel fine with it, I just asked because fasting for 36 hrs regularly might compromise your muscle mass and you wouldn't want that. Regarding being in ketosis to...

How often do you fast and for how long?

Why?



How?

If you are happy with your weight then eat the amount needed to keep that weight.

Surprising.

I completely neglected that part - this as well.

Well, in a surplus you'll be gaining both muscle and fat but the amount of fat I'm gaining is relatively small to the amount of muscle since my surplus is only about 15-20% of my TDEE. If you are...

Well, in my opinion, you should find the time to gain muscle if you want to get leaner - bulk and cut basically - In my case, I'm only 5'6, 138 lbs and lifting 3 times a week - and eating about 2800...

No such thing. You're just miscalculating your caloric intake. How much do you weigh and how tall are you?

You can accomplish exactly that by eating plenty of carbs + you'll benefit more since carbs are more efficient in sustaining your workout - ketosis is unnecessary unless you suffer from epilepsy or...