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I would just keep it simple in your case brother. If you know your macros, then just break it down into however many meals is convenient for you.
For example 140g Protein / 3 meals = 45g per...

Dr. John Berardi did something similar to this for an extended period of time. Research John Berardi intermittent fasting and see what you find. He incorporated something similar where he would...

Nutrition data will vary from source to source, but give or take, I always measure everything after cooking. 1 cup of cooked brown or white rice yields about 40-45 grams of carbs, or around 170...

These are just my basic recommendations, but for a nice gradual cut I like to start with about a 20% calorie deficit (if your maintenance is around 2500, start cals at about 2000 daily. Set protein...

I personally will take in a couple hundred more calories on training days, mostly from carbs. However, I do employ flexible dieting. I'll get the majority of my macros from your typical "bro"...

I've read dozens of articles on protein consumption over the years. From everything I can gather, there's no reason to exceed 1g-1.5g per pound of body weight for any natural athlete. Studies show...

Definitely agreed. Its possible you were restricting your calories too severely for an extended period, and your hunger hormones got the best of you. When cutting, slow and steady is best. This...

If you have worked out consistently in the past, muscle memory will take care of itself. My suggestion would be to run some basic calculations for your maintenance macros ( I like the iifym.com...

Depending on how much you are eating, its possible you could be getting too much fiber, especially if your consuming oats primarily as your carb source. There are dozens and dozens of foods you can...

I love me some raw cocoa powder!! I throw 1-2 tbsp in my coffee every morning for some awesome mocha flavor. And plus antioxidants and fiber, you just can't lose, BOOM!

I would need to see some basic stats for height and weight. But for anyone, even a female, 1300 calories per day is far too low. If you have been eating that amount of calories for an extended...

If you are trying to gain, you must be in a consistent caloric surplus. The post below yours is spot on. Set your protein carbs and fat accordingly, and monitor your body weight as well as your...

With diminishing results and nothing for two weeks, IMO, a diet break is in order. I would suggest bringing your calories back up to maintenance for a week or two, perhaps along with a reduction in...

Berries + FF greek yogurt + whey protein + PB2 for the win. If you want more volume, add some stiffened egg whites and xantham gum to the mix!

I definitely agree with the two posts below your original. First off, if your goal is fat loss, you need to do some basic calculations to figure out your tdee, and reduce your calories by 15-20%...

I've been rocking instant packs of grits and cream of wheat. About 20g of carbs per pack and they mix decent into shakes if you need to be quick. Also I love me some wheat thins! Great for a side...

I love your channel and will definitely keep subscribing! Keep up the great work and I look forward to new recipes every week! thanks

It depends a little bit as far as where you live at, groceries in California are around 20% more. But I would usually spend about $70.00 per week at the grocery store getting all the staples for...

This is a good thing IMO. Your metabolism is very efficient at this point. I would continue to add around 200 calories every 1-2 weeks until you see the scale move some. At the same time though,...

It doesn't matter too much as long as you are counting consistently. For example, I've always counted my meat portions after cooking. As long as you count it the same every time, before or after...