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Slight calorie deficit, meet or exceed macro minimums given by the sticky threads. Mostly whole or minimally processed foods for health reasons. That's it.

Because you probably are not at the same bodyfat level. What method did you use to measure it?

Presumably you are losing weight on only 2k calories? This is not a good muscle gain environment.

Would be useful to know your level - what are your max effort lifts in some of the major compound...

How long is a piece of string?

All I can tell you is that if you lost muscle mass from not training an area - it will come back faster than the first time you built that muscle. How much faster -...

Yes, it's more likely to be lactose - or perhaps an additive like a sugar alcohol based artificial sweetener can upset some people's guts.

The idea that protein is bad for the kidneys is a common misconception. There are people with existing kidney conditions that are advised to limit their protein intake - but that is not the same as...

He can't do it anyway because of equipment.

But reading between the lines, he isn't talking about specific injuries, more like the soreness response from training for the first time - probably too...

I am not clear over what period of time you gained 3kg but it sounds like you need to eat more - and eat plenty of healthy fats - that will probably sort out any hormonal issues.

What about stopping training without stopping supplements? Or vica versa. Training could be putting you into a calorie deficit which is causing stress. So could reducing carbs.

I doubt it's anything to do with creatine. And it would be very obvious to you if you were really overtraining, not many people actually do, especially if they think it's "not that intense".

Did...

Not if you are trying to gain weight - that will just burn off extra calories unnecessarily.

You can do something like All Pros routine with just a barbell.

Usually when people say 'conditioning' they mean cardiovascular training. But that doesn't seem to be what you want.

I understand the issue - you need to be more robust to injury. Part of it is...

Body recomp can be inefficient and can actually take longer than bulk and cut. Just remember that 'bulk' doesn't mean piling the weight on unless you are very skinny and underweight, it's more like a...

You likely will not get there in one phase. If you want to be around 195lbs, you might never get enough muscle (as a natural) to look lean. You probably need to set your target weight lower. More...

Looks like textbook slow weight gain OP.

I do find it harder to control weight gain. If I decide to cut which I hate doing, I get into a 'mode' where I am just eating roughly the same each day and...

Just from google: foods rich in potassium: potatoes, sweet potatoes, avocados, turkey, dried apricots, leafy greens, dried peas and beans

Fits with my general advice to aim for meat, eggs,...

Are you dieting? Being in a calorie deficit can affect your mood negatively. Or perhaps you are in need of a deload.

Not sure what you want us to do. If she won't listen to a doctor, why would she listen to randoms from the internet?

I take creatine and I'm pretty confident it's not harmful in any way. That's...

Eat the foods that provide your body with the nutrients you need - but reduce total calories consumed so that you are in a deficit.

Keto is not magic and certainly not worth missing out important...