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The notion that fasting improves health via autophagy is the speculative part. It's just another fitness bandwagon until we see some objective evidence.

You should be worried about muscle loss or...

Ideally you would break protein up into roughly equal sized feedings about 3 or 4 hours apart. So about 3-5 of those per day. Pre or post workout timing is not that important since protein synthesis...

If progressive overload is happening, you have nothing to worry about.

Quads can't hip thrust... they are hip flexors (one head is anyway) and knee extensors. A hip thrust is a hip extension....

You are using "feel" as an indicator which is unreliable. All it really means is that you aren't slowing down / holding the positions which increases "feel" but doesn't necessarily increase muscle...

Yep, it's called the ileal brake IIRC.

Tends to only happen with large meals. For the most part, speed of digestion is not something to worry about unless you are diabetic - then you might worry...

At that weight, if you are average height, you would need to be pretty muscular to have definition. So you do need to lose some fat. But muscle gain may also be necessary. There isn't going to be a...

I see you deleted your previous thread, so I have unlocked this one.

No, it's not harder dieting a second time, it should be easier.

You may not be able to maintain very low levels of BF%....

^ This

You can expect the movement to seem much harder if you aren't used to doing it. Motor pathway learning has a lot of catching up to do.

And you should be able to setup and unload without...

This is mostly speculation - there no solid evidence.

However, there is solid evidence that protein timing is important so if you don't want to lose muscle, at least aim to get a shake in during...

It actually doesn't matter that much which you do next... You probably don't need to "bulk" - very few people actually do (only very skinny chronic under-eaters) to gain muscle. You could eat at...

Oh boy.

Let this be a lesson not to take anything off the internet at face value...

I can't believe we now have broscience about percentages :D

How much creatine is in one serving? I expect most of that powder is not creatine - it's carbs and protein and whatnot.

The general answer is that if you take more than you need, you'll just pee...

No, that's not exactly what I was saying - I think you might be miscounting so your calories are actually higher than 2000. So you need to make a reduction from whatever it actually is.

If you...

What is your height and weight OP? I too find it hard to believe that you aren't losing weight on 2k calories - most likely cause is miscounting.

Your calorie requirements can adapt a small amount...

Fortunately it's very simple and much of what you are doing is not necessary to achieve your goal. Focus only on the things that actually make a difference.

Firstly, set you goal. It sounds like...

You seem very sure about what your BF% is but that is the most difficult thing to measure. If you gained 5 lbs and went from 16-19% - it would have had to be 5.5lbs of fat and a loss of 0.5lbs muscle...

How many do you need to create a stimulus? This is an individual thing. I can quote averages to you: for hypertrophy novices tend to need 8-14 sets per week, more advanced lifters need more.

As always, the answer to this question is not how many times a week but total weekly volume.

If you do 3 sets twice a week, that's more or less the same as doing 2 sets 3 times a week...
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I notice this too. If it's fat that's been put on recently, it seems easy to lose. But 'old' fat seems more stubborn...

Guessing here - but BMR is mostly based on total amount of tissue - muscle being more active than fat. So I would expect low variance in BMR

TDEE however, includes daily activity would could vary...