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@ginger1108 This blogpost answers a lot of your questions: https://www.strongerbyscience.com/creatine/ Get plain ole creatine monohydrate (I've never looked for capsules). Take 5g/day. No loading phase needed.

@markdavidverghese It is possible for beginner lifters or those who have excess body fat (overweight/obese) to build muscle during a calorie deficit. It's unlikely that those with longer training history or who are already fairly lean will gain muscle in a deficit. You can certainly gain...

@clevelandfinest216 I think most people eat at maintenance when doing a "recomp." They stay the same weight and lose fat and build muscle simultaneously over that time.

@truthinlove No clue. Why not slowly increase your protein and see how that goes?

@jeremiahk Wear a face mask at work?

@dcyshy How long have you been eating 2200 calories/day? How much weight have you lost? Knowing those things will allow you and others to calculate your actual calorie deficit. I find that prioritizing protein and getting a decent amount of fiber helps keep me satiated.

@grampster For optimizing muscle gain, the recommendation is 1.6-2.2g/kg of lean mass (which might be close to total Bodyweight for lean people). That equates to ~0.7-1g/lb.

@jeremiahk Wearing a mask seems easier than getting monthly colds. You could use a reusable cloth mask. They may not be as effective at blocking pathogens, but they'd probably be better than no mask.

@mariposaazul I know. I said that so that OP knows they shouldn’t go below that amount.

@firemist I would just start by tracking what you eat for a couple weeks without trying to change anything, no shame or judgment, which means even if you binge or stress eat, track everything. If you maintain your weight, then the calories you ate over that period are your maintenance calories...

@kenhui See how it works for you. Eat at least 0.36g/lb which is recommendation for sedentary adults.

@firemist Based on your example food menu, you’d only be eating about 1200 calories at most, without any stress eating. Have you been tracking calories? If so, what’s your average intake over the past month? I think you’re going to have to be honest about how much you’re eating and get to the...

@ortho What role do back squats have in your exercise routine? If you're focused on hypertrophy (muscle growth), there are plenty of other exercises that can get you that. I would take a break from back squats. Sounds like they're stale for you and you're really frustrated with them. Perhaps...

@sandraovercomer I’m a big woman and even if I shoot for 1.6kg/g of lean mass, I’d need 110g of protein. That’s easy enough for me to get now without any protein powders, but it still requires being intentional about having a higher protein source at every meal, such as tofu or seitan, and I...

@tenayshus Congrats on the 45lb loss!! Ultimately, if your goal is fat loss, you need to eat in a calorie deficit. If you haven't seen any change in the past 5-6 months on the scale, with measurements, or photos, then you're not eating in a calorie deficit. Have you been tracking your...