Replies
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The only time i use xanthum gum is to thicken my shake (frozen banana, protein powder, ice, water/almond milk).
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If you want to build muscle with minimal fat gains, eat at a caloric surplus (i.e. 200-300 above your maintenance calories per day) with weight training. Everyone is different with total daily calorie expenditure, so I recommend you experiment by trying 1721 calories a day and then adjust it accordingly to your weight…
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over 9000!
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Don't buy any of that stuff. Just find your daily maintenance calories and and eat around 80-95% of those calories to lose weight, depending on how fast you want to drop the weight. Just make sure you get enough protein and fats, then fill the rest with carbs.
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Sodium makes you gain water weight. Water weight isn't that awesome to have on your body lol. Your sodium intake is fine as it is now, just make sure you eat at a surplus and you should be gaining weight.
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I looked at your diary and my advice is you need to eat more fat. With your weight at 216, i recommend at least 50 grams of fat a day. Cutting out too much fat isn't going to help any faster.
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Depends on your goal. If your trying to lose weight, then yes.
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Hi Anu, How much are you eating daily and how much do you weigh? Could you be eating too much calories?
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How much do you weigh? How big is your refeed day compare to your regular day? I would just stick with bumping up calories every now and then and see how your weight react.
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Here are three things that helps me the most. Force yourself to eat something really nasty to turn off your appetite (this helps me the most). Don't buy food that you nibble on. Drink zero calorie drinks such as crystal light, diet soda, etc.
