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If you want to go out and eat just work it into your macros. You can eat egg whites and oats for breakfast and chicken breast and veggies for lunch and throw in a cottage cheese snack and still be under 1k calories. Those are solid macros and you'll have room left to throw down some dirty food as long as you don't over do…
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Yeah it's normal. Just an increase in blood and tissue repair. As long as you're eating healthy you don't need anything for recovery. The only supplement that that actually works is creatine.
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I have seen my weight fluctuate by 10 pounds in a day. That's just water. I only weigh once a week because you can get a more reliable sense of a trend as long as you're consistent with your diet. If you know for a fact that you are low in your caloric deficit and still can't lose weight then I would consider resetting…
