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Ask yourself what are you looking to get out of being coached. Do you want to be given a diet and training plan and will do it no questions asked, or do you want them to explain the changes being...

Honestly, to find out what really works for you, you need to experiment a bit with sodium, water, and carbs, and their timing. I prefer to keep sodium and water very high and not cut it out at all....

You're definitely on the right track and have made great progress on your own, that's really great! One thing I want to mention before I get to your other questions is that a coach isn't going to...

"because the gym is shut and I don't make meal plans for those 2 days, and eat whatever." This doesn't sound like following your macros to a T. And typically you'd want to reduce calories on off days...

you say 2800-2900-3200 cals a day.... the difference between them, that adds up. you arent staying strict enough with your calorie intake, hence the weight gain. remember, 1g carbs holds 3g water, so...

How heavy are you going with the weights per set and what is your rest periods like? That's some low volume, so to do more work and keep intensity high, you'll want to keep weights heavy and use...

1st off, you're starting with a great base, if you can keep muscle mass, you're going to look very good once you're lean. Protein looks ok, but I would suggest moving something around between...

You don't want moisturized skin when going in to get your spray tan. The spray company I use tells their clients to use sugar/salt and hand soap to exfoliate and then baking soda and hand soap to dry...

I am going to guess that you think you're eating 3-4k cals, but in reality its closer to 2000. Your training programming may also not be as effective as you think it may be.

Not going to happen. The fastest I'd recommend is 2lb a week, and even that is steep. Now, water weight, yes i could help you do about 12lb of water, but that's only temporary.

Increase carbohydrate intake. Plenty of people are ready even a month out. Up your carbs, and re-introduce more calories. You can go up in cals and still stay lean leading into a show if you're truly...

I'm going to be straight with you, 1700 calories is a good target number to hit for calories while dieting. Too many girls diet on sub 1200 calories and it's not a good way to go about it. Now as for...

TUDCA >>>

but that's only if you are really stressing your liver. Otherwise it's potentially damaging.

steel cut oats arent the only carb source out there. bagels, pop tarts, english muffins, pasta, ezekial bread (good protein too), literally any bread you can think of. You just need to find carb...

Junk food has high carbs, like you've stated, but you're forgetting the fats and sodium that are included in those that are not in "clean" carbs. Those are two variables that are hugely important in...

170g protein seems a little high for someone your weight, you could consider lowering it a bit. Getting definition in your quads is really just a matter of getting lean enough. Your meals look ok, if...

Stay lean if you can, getting peeled is what is going to separate you from the rest. I like to have my physique guys hit legs 2x a week and hit traps and calves a lot harder. Pose Pose Pose Pose....

Ive done the NPC, INBF/WNBF, and OCB. All are great organizations. For me, there just aren't enough INBF or OCB shows in my area to stick with comepeting in that organization. I like to be able to...

There is nothing wrong with being stage ready a few weks out. I actually prefer it. You won't be as nervous, and you can really get detailed as to how your body responds to nutrients. Keep on...

You don't feel hungry because after fasting for a while, you lose those hunger pains that you got initially. The problem is most likely your diet. 10lbs in two weeks is not 10lbs of fat or muscle....