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That's a real circlejerk argument. Obviously a diet consisting of nothing but a few items isn't good for you, but arguing that positive food choices made are irrelevant is plain stupid, processed foods down the line cause health issues and packing in a couple beers and boxes of candy on top of a decent diet makes it a good…
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as long as you hit your goal protein fat and carbs per day it doesn't matter how you space them out during the day so balanced meals shouldn't be too high on your priority list. Just make some steak or chicken or fish or another protein source, add some carbs rice pasta potatoes then if you're low on protein greek yogurt…
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I'd go up to maintenance or a slight deficit for a couple days, it might help break the plateau after you restart your deficit.
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there is no such thing as a get fit fast product.
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From your article "there is less clear consensus regarding the relative satiety values of carbohydrates and fats." Now I agree that protein has a higher satiety but I don't think there is one between carbs or fats as the article stated, even complex ones.
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please cite your research.
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my advice would be a lower body upper body split. Monday: Upper body Tuesday: Lower Body Wednesday: Off/cardio Thursday: Upper Body Friday: Lower Body Weekend: Off/cardio take an extra day off if you feel you're over training here's some more info http://www.bodybuilding.com/fun/four_day_training_split.htm
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It depends on how much weight you're using, I find anything past 400 on my deadlifts without padding destroys my wrists and skin. That being said, it's more preference otherwise.
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if you NEED sweetener use stevia.
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what are your goals?
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you'd have to pair rice with beans in order to get complete protein. Beans alone (not soy) are not complete proteins.
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you don't need 300g of protein. 0.87/lb at most.
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strong bro science. Lose fat and you'll see abs.
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Unless you're a professional athlete trying to make weight for a fight or event, which you're not. Don't use it.
