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It isn't a lot and you don't need to factor it in. Perhaps 1-200 calories over and above normal activities.

You are making guesses anyway, it doesn't really make any practical difference to just...

It's always faster at the start when part of what you are losing is water and glycogen. I would expect only 0.5kg of actual fat tissue per week on average at 2000 cals for an average male. So your...

I replaced hack squats with lunges just recently. Guess I'm some sort of extremist lunge zealot. Ah well, the first step is admitting it...

It really damages your gains big time

because doing it usually means you get thrown out of the gym :(

You don't get the instant weight reduction from loss of glycogen like you do on low carb - that's probably the issue here. Underlying fat loss will be the same if the calorie deficit was the same.

Never heard that before.

I lunge. I squat.

Its high because of lack of muscle, not too much fat.

What matters is calories and macros so that's what you need to work out. The other details are peripheral to that - and it looks like you are trying to do the "6 meal a day" thing which is not...

It isn't useless, you just need to have a bit more of it - and to mix different sources to get the same total

Why are some people incapable of nuance, everything has to be TRUE or FALSE [/rant]

In approximate order of highest protein g / calorie:
1. protein powder - 21g/100cals
2. lean meat - 10-18g
3. high protein beans and lentils - 7-9g
4. fatty meat - 4-10g
5. eggs - 8g
6. low fat...

Maybe but you need to be prepared to gain a little fluff or bloat along the way. If you keep trying to avoid this, it can be counterproductive.

No

What is 1.6 x 90?

Anything over 1.6 grams of protein per kg of bodyweight is optimal.

You don't necessarily need a calorie surplus to gain muscle. Try at maintenance first - then add calories slowly if you don't...

I would try to gain muscle at this point. You can aim to do this while keeping your weight level or maybe very slowly gaining mass.

I wouldn't recommend cutting for where you are now. As you say,...

It's up to you to decide if you want to lose weight or not...

There is only one way to do it though - eat less calories than your burn and do some resistance training to prevent muscle loss and...

I'm betting that the issue is that you hate getting a little bloated or gaining some fluff. This will hold you back from gaining muscle - we've seen this hundreds of times.

Gotta break eggs to...

It would be better to get more if you can. Why are you so insistent on eating 90g of protein? You are going to be working hard in the gym so why would you risk undermining that effort by not getting...

Apart from everything else, it's kind a of a waste of calories. Eat some kind of healthy whole food instead. Salesmen will tell you that it will be digested fast - but there is no evidence that speed...

Only if you are very low on calories and carbohydrates specifically. In real world situations, this rarely happens, you usually have some residual food in your system. Weight training is not...

You don't need to spike insulin. That idea is greatly overhyped. There is already an insulin reaction just from ingesting protein.

Especially if you feel bad afterwards - that's the opposite of...