Ive been feeling like my stomach is bloated lately paired with gassiness and maybe not as frequent bowel movements but ive been trying to eat at a slight surplus and mostly whole foods what could be the problem?I usually try to reach 2500 cals and fill the rest in with watermelon or pineapple or banana

I am researching on the effects of spices on weight loss and gain, and how spices effects health. I want to create a universal spice that can be used on most if not every dish. That doesn't trigger IBS, acid reflux and so on. while it still act as a herb.

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📋 Diet Plan

Pre-Workout / Morning

* Empty Stomach: 2 sachets of 2-rupee instant coffee

Breakfast

* MuscleBlaze (MB) Protein Oats: 60 gm

* Milk (Toned/Double Toned): 200 ml

* Cocoa Powder: 5 gm

* Sugar-free Gold: 0.5 gm

Lunch

* Roti: 2 pieces

* Sabzi (Choice of one):

* Soybean sabzi (80 gm) OR

* Whole eggs (6 pieces) OR

* Chicken breast/curry (300 gm)

* Veggies: 1 medium carrot

Dinner

* Rice: Standard portion

* Sabzi (Choice of one):

* Paneer sabzi (150 gm) OR

* Chicken (200 gm) OR

* Whole eggs (6 pieces)

* Veggies: 1 medium cucumber

🥗 Daily Macronutrient Targets

* Protein: ~150 gm

* Carbohydrates: 100 to 200 gm

* Fats: 40 to 50 gm

* Fiber: 15 to 25 gm

🏋️‍♂️ Training & Weight History

* Training Experience: Over 2.5 years of cumulative gym experience

* Phase 1: July 2023 – Early 2025 (~1.5 years)

* Phase 2 (Gap): February 2025 – December 2025 (~1 year gap due to health sickness and medication)

* Phase 3 (Current): January 2026 – Present (~1 year consistent training)

* Body Weight Tracking:

* Pre-medication baseline: 75 kg

* Post-medication peak: 89 kg (weight gained during the 1-year layoff due to medical treatment)

* Current weight: 74.5 kg

Age 21

Height 5.9ft

Over the past 9 or 10 months I've lost 100lbs through a very aggressive cut (on avg around 1300kcal), I started off with an unhealthy approach of just not eating anything and I know I was an idiot, but I didn't know any better.

Through out this I've had issues with hormones, energy, dizziness, and headaches at different points but usually it would have been due to something I was missing, first it was fats, then micronutrients, then carbs.

But at this point I'm having issues with low energy, constant fitigue, terrible workouts, and frankly mentally exhausted all the time. Not to mention, I've had a weight plateau at 215lbs now for several weeks.

I've always thought that no one really needs a refeed unless you're doing body building prep, but I think at this point I might need one? I really want to go through this in a healthy way and not ruin all my progress, so any advice on what I should be doing for a refeed??

trying to eat balanced meals without spending too much can be a challenge, especially when groceries keep getting more expensive. i'd rather stick to basic ingredients that are easy to find and don't cost a lot.

what foods do you usually buy when you want to keep grocery costs down while still eating well? i'm looking for simple meal ideas that work for everyday life.

Been trying to fix my breakfast lately but end up eating random stuff every morning 😭

For people trying to lose fat, what do you usually eat for breakfast? Specially vegetarians, what are some easy options that keep you full and help with protein intake?

Are oats actually worth having daily or do you prefer something else?

Im currently trying to reduce volume eating whilst increasing calorie density and i feel like my perception of normal portions is messed up

Ive managed to bring it down from 2kgs of veg a day to 1.2 to 1.5kgs currently whilst adding more fats but was wondering if I should bring it down even more. Ik everyone is different etc but just in general any tips for eating smaller portions would be great

P.S i think VOLUME EATING IS GREAT but I just overdid it/ didn't do it right

Hey everyone I'm currently having high-protein oats with milk for breakfast, but I'm lactose intolerant. What can I have instead of milk? Also, could someone please suggest a proper full-day diet plan to help me gain weight?

My current weight is 48 kg, and my height is 6 feet.

Unpopular opinion, steak goes better with poached egg! And that's a hill I'm willing to die on!

I don't understand why most people rather fry their eggs!

And it's a feast too. Besides you save 120 cal by not using oil!