Picrel or download convict conditioning (it's a book).>>62016182
Doesn't matter (unless you're under 10% bf) but you can do that. If you just go with average you might feel a little hungrier during weekdays and satiated during weekends.>>62018541
More than 15, if I was going to guess exact, probably around 18.>>62020370
Then just don't start for the next week. I've tried keto and "keto flu" isn't that bad, but the first time I've tried it wasn't enjoyable for sure. If you want to be at peak performance don't do it.>>62020564
Creatine, Vitamin D if you're not getting enough sun, maybe omega oils (look sticky), coffeine (up to personal preference), maybe some vitamin supplements if you're sure you're not getting them from diet, maybe zinc. Others are a scam or non-essential on normal diet.>>62020869
Milk, nuts, any additional snacks that you like that will trick your brain into thinking it's fine. I just eat my regular meals and then load with carbs that I like (2 regular snickers bars are 500 kcal worth) or milk/nuts.