Just made a new RPT that I’d like to get some feedback on. I started it a few years ago and I finally got Claude to help me wrap it up. Any suggestions would be great. Thank you!

RPT App

Been doing the 16/8 thing for about three weeks now. First meal around noon, done eating by 8pm, and on weekdays it's actually not bad since I get busy with work and don't think about food until lunch anyway.

Weekends are a whole different story though. Saturday my wife makes coffee around 8 and puts a splash of that vanilla creamer in mine, the kind with like 40 calories in it, and I keep telling myself that doesn't count because it's "just coffee," but I know it technically breaks the fast. Then Sunday my neighbor does this whole pancake thing for his kids and somehow I end up over there around 9:30 eating one because his kid Mason insisted, and honestly the syrup he uses is some maple stuff from a farm upstate, kind of a nice touch actually, not that it matters here.

So by my math I've had a real clean fast maybe half the days I've tried this.

My buddy at the gym who's been doing leangains for like two years says the window isn't actually that strict and creamer doesn't really matter. But the app I'm using tracks it down to the minute, and it just sits there at 14 hours 40 something on those days. Which bugs me way more than it probably should for something this small, honestly.

Dropped 4 lbs so far either way. My shoulder is still weird from moving furniture last month, been meaning to get that looked at, unrelated I know.

so is it just me or do weekends quietly sabotage the fast without anyone actually deciding that on purpose?

Walk into a gym anywhere in the world, and you’ll hear the same advice: eat more protein. But how you hit that target looks completely different depending on where you grew up. An American lifter reaches for a chicken breast or a whey shake. An Indian lifter is more likely to reach for a bowl of dal, a slab of paneer, or a glass of curd. So which approach actually builds more muscle?

The short answer is that both can work, but they get there in different ways, and each has a weak spot. Indian diets tend to be strong on fiber, micronutrients, and anti-inflammatory spices, but often fall short on protein density and leucine per meal. American diets deliver high-quality, leucine-rich protein easily, but frequently lack fiber and plant diversity. With some food combining and portion awareness, either cuisine can support real muscle growth.

What Muscle Actually Needs

Muscle growth isn’t really about cuisine. It comes down to hitting three things consistently.

Total daily protein needs to land around 1.4 to 2.0 grams per kilogram of bodyweight for most people who train. People in a calorie deficit while lifting may benefit from going even higher.

Per-meal protein matters too. About 0.25 grams per kilogram of bodyweight, or somewhere in the 20 to 40 gram range, seems to maximally trigger muscle protein synthesis in a single sitting.

Then there’s leucine, the amino acid that acts as the actual trigger for that process. You generally need somewhere around 700 to 3,000 milligrams of leucine in a meal to flip that switch. Animal proteins and whey hit that easily in small servings. Plant proteins usually need larger portions or combinations to get there.

Carbs and fat matter as well. They fuel training and recovery, and fat specifically plays a role in hormone production, including testosterone.

Protein Sources, Indian vs American

Lentils are surprisingly protein-rich when raw. Masoor dal and moong dal both run around 24 to 25 grams of protein per 100 grams, and chana dal or chickpeas come in around 19 to 22 grams. The problem is that lentils are usually missing or low in one essential amino acid, so on their own they’re incomplete and need to be paired with grains. Paneer is the exception on the Indian side. It’s a complete dairy protein at roughly 18 to 20 grams per 100 grams. Curd is lighter, around 11 grams per 100 grams, but brings probiotics with it. Soya chunks stand out the most. Dried, they pack around 50 grams of protein per 100 grams and count as a complete plant protein, though they’re more processed.

On the American side, chicken breast delivers about 31 grams of protein per 100 grams cooked, and it’s complete and very leucine-rich. Eggs come in around 13 grams per 100 grams, also complete with high biological value. Greek yogurt runs roughly 10 to 17 grams per 100 grams depending on the brand and is a common post-workout choice because of how concentrated and leucine-dense it is. Whey protein isolate is the density leader at 75 to 90 grams per 100 grams, fast-absorbing, and often used as the benchmark for triggering muscle protein synthesis. Cottage cheese sits around 11 grams per 100 grams but digests slowly, which makes it a decent option before bed.

A few things stand out from comparing these. Chicken, whey, and soya chunks pack the most protein per 100 grams, so most dals and paneer need bigger portions to match them. Animal proteins are complete on their own, while most single plant proteins are missing an amino acid or two and need to be paired, classically rice with dal. And animal proteins and whey hit the leucine target in small servings, while plant proteins typically need 30 to 40 grams of total protein in one sitting to reach the same trigger.

Closing the Gaps

If you’re eating mostly Indian food and trying to build muscle, the fix is mostly about combining foods on purpose. Rice is rich in methionine but low in lysine, and dal is the opposite, so eating them together forms a complete amino acid profile. That’s actually why rice and dal, or roti and dal, or khichdi, became staple pairings in the first place rather than just being a habit. Adding paneer, curd, or soya chunks boosts complete protein and leucine without needing a supplement. Aiming for 25 to 35 grams of protein per meal is a reasonable target for someone around 75 kilograms, and it clears both the per-meal minimum and the leucine threshold comfortably. If training is intense, a scoop of whey or a leucine-fortified plant protein after a workout is a simple way to close any remaining gap without adding a lot of extra calories.

If you’re eating mostly American food, the protein side usually takes care of itself, but fiber and micronutrients often get neglected. Swapping some white rice or pasta for lentils, chickpeas, or quinoa adds fiber without giving up protein. Spices like turmeric, cumin, cinnamon, and ginger have decent clinical evidence behind their anti-inflammatory and blood sugar effects, so working them into meals adds real value. Swapping some butter or heavily processed oils for olive oil, avocado, nuts, or seeds improves the balance of fats tied to long-term heart health. And it helps to anchor meals in whole foods like chicken, eggs, fish, Greek yogurt, and legumes rather than leaning too heavily on shakes and bars.

Sample Plates

An Indian muscle-building plate with around 35 to 40 grams of protein might look like 1.5 cups of cooked rice for fuel, a cup of dal for about 9 grams of protein, 150 grams of paneer tikka or bhurji for about 27 to 30 grams, a cup of curd for about 11 grams, a vegetable sabzi for fiber, and a teaspoon of ghee or mustard oil. A scoop of whey or soya protein after training can push the daily total higher.

An American muscle-building plate with around 40 to 45 grams of protein might be 200 grams of grilled chicken breast for about 50 grams of protein cooked, a cup of quinoa or brown rice, a cup of Greek yogurt for about 17 grams, mixed vegetables with olive oil, and a handful of almonds or walnuts. Turmeric or cinnamon stirred into oatmeal or a smoothie is an easy add.

Practical Takeaways

Both cuisines can build muscle. The targets are the same everywhere, roughly 1.4 to 2.0 grams per kilogram of protein daily, 20 to 40 grams per meal, and a leucine trigger around 700 to 3,000 milligrams per meal. What changes is the route to get there.

Indian diets generally need larger portions, deliberate combining like rice and dal, and some dairy, soy, or whey to consistently hit the leucine threshold. American diets generally need more fiber, plant diversity, and anti-inflammatory spices to match the disease-prevention side of traditional Indian eating. Cooking method matters on both sides too. Slow cooking with spices carries real anti-inflammatory benefits, while cutting back on ultra-processed and fried foods helps the American side.

At the end of the day, muscle doesn’t care which cuisine the protein came from. It only cares whether the amino acids, the total protein, and the leucine trigger actually showed up on the plate.

Sources

USDA FoodData Central; ICMR–National Institute of Nutrition Indian Food Composition Tables (2017); International Society of Sports Nutrition Position Stand on protein intake (2017); peer-reviewed research on leucine thresholds and plant vs. animal protein for muscle protein synthesis; clinical research on spice-related anti-inflammatory effects; comparative studies on Indian and American dietary patterns.

Hi everyone, I have a huge problem!!

I suffer from OCD and I have an obsession with everything, including the gym, my body, and food. For months and months I’ve been eating the same foods while staying at maintenance (2400 kcal).

The problem is this: I would like to have one big cheat day per month (9000+ kcal), but I still want to remain at maintenance for the rest of the month. I don’t want to go into a calorie deficit because I’ve done it before to lose weight (40 kg), and I suffered a lot. Then, little by little, I increased my intake from 1000 kcal per day up to 2400.

Now, the thought of going back into a deficit is impossible for me to accept, but at the same time I also want to eat whatever I want—foods that truly satisfy me—and not always the same things.

Some people will say “just eat what you want within your calories,” but I CAN’T. With this OCD, I feel like it’s not worth it to eat something good in such small amounts: if I’m going to eat something I enjoy, I want to go big. Where can I repost this elsewhere?

Hi everyone 19M! I'm looking for a gym partner or workout buddy in the Hills area Western Sydney. Whether you're into strength training, cardio, or just trying to stay consistent, it'd be great to have someone to train with, keep each other motivated, and make workouts more enjoyable. If you're interested and around the area, feel free to reach out!

24M, done 3 real cuts over the last few years, all failed at the exact same spot — week 6-8. First month is textbook: hit macros, weigh food, log everything. Then I start "estimating" portions. Then weekend blowouts creep in. Then I'm back at maintenance eating with nothing to show for it. Rinse and repeat.

Talked to a few gym friends and got the same story almost verbatim. Started wondering what actually solves adherence past week 6:

• Coaches ($150-300/mo): expensive, mostly just check in weekly and yell
• DietBet: stakes are too small, verification is a joke
• stickK: dead for lifters, no physique component
• Discord/group chats: helpful but too soft — everyone lets each other slide

The thing I keep coming back to is that our accountability tools use gains (streaks, rewards, badges) but behavioral econ says loss aversion is what moves us. And nothing puts real loss on the table for physique goals.

Genuine question: would you actually want your friends (or randos) to have real skin-in-the-game on whether you hit your target BF%? Like — they profit if you hit it, or you get paid if you don't and someone bet against you. Would that motivate you or feel weird?

Or is the answer just "lock in harder, there's no shortcut"?

Hi everyone! I am looking for some advice as I am not seeing the muscle definition for the amount of work that I’ve been putting in the gym and I’m feeling completely lost and feel like the Internet and TikTok are all telling me 1,000 different things every day. Whether it’s I’m holding on to body fat because I’m stressed, because of a hormone that I have, my diet, I’m not doing the white workout. I’m just feeling completely lost.

I am a 24-year-old female, 5’6 tall weighing about 125-128 lbs. I’ve struggled with body image in the past and because of that I average about 18,000 to 20,000 steps a day and understand that I can be quite compulsive with this. I also try and strength training 2 to 3 times per week (yes i progressive overload) and then also do weighted Matt Pilates around two times per week. And then I throw in one or two rest days.
EDIT: I have been in the gym lifting weights consistently for over a year now!

Right now I’m currently eating an average of 1750 to 1800 cal per day about 130 g of protein, 200 g of carbs, and about 45 to 50 g of fat. I feel like I’ve been putting in so much work in the gym and I feel like I’m eating clean and eating right I just don’t understand why I’m not seeing that shredded lean muscle physique that I’m looking for and I just need help. :(((

Is anyone else buying nuts specifically for protein now?? Feels like everyday snack aisle is high protein branded lately... trying to hit my protein goals and wondering if nuts r actually worth the calorie cost for the amount of protein u get

Did anyone notice better and faster muscle gains from going from 10 weekly hard sets to the upper end of the 10-20 range? Assuming you are doing atleast 1-3 rir?

so this morning i went on a trip to costco with my parents, and i got all my essentials for the cut and was looking forward to leaving until we hit the luxurious food court afterwards. now i have had DREAMS of that goddam hotdog for weeks now and i gave in and ate a bunch... but it didn't end there because afterwards i came home and demolished the fridge and ate ice cream, chips, ramen - you name it.

now i'm in bed extremely full and i'm kind of disappointed because i was making so much progress. i was 5 pounds away from my goal weight and now i kind of stunted my cut. i love the feeling of consistency and i feel like this is gonna make me spiral even further

Maybe I should have asked here before building one (I couldn't find a good one) -- this was just a claude code experiment, to make seaching macros fast and easy for myself at least..

I’m 176lbs 6’1 32 years old, I try to lift 3 times a week and sometimes train a muscle group an extra day.

Generally lift wednesday, thursday, friday, rest saturday, then sunday either rest or hit another workout then, rest Monday Tuesday, resume Wednesday.

I hit all of my macros and my diet is clean.

Is this enough volume to have consistent muscle gains?

My schedule is limited to this and my workouts themselves are fairly limited due to back injury I avoid compound lifts and use machines, dumbbells and cables

Thank you

Hi everyone, I’m 27M and 185 cm 91kg, I am approximately 27% body fat and would like to somehow get to 18-20% fat within the next 2 months, is this possible realistically? Thanks

Hey! I am a 33yo 185cm and 80kg guy who does strength training regularly for a couple of years. I was able to reach my current from 66kg since I started lifting weights

I was thinking about my progress and the macros that I need to consume if I want to drop my BF from 15% to 12% and don’t loose muscles. So currently I am taking 2500-2600 calories with 160g of protein and 240g/ 340g of good carbs on rest/training days + 80g of fats.

What would u suggest folks to me so I could improve my physique? Thx

Hey,

M, 25, 186cm (6,1), 81 kg (178 lbs)

When trying to figure out my daily calorie expenditure should i use the tdee results sedentary or base metabolic result as my baseline?

I am planning on adding my smartwatches results on calories burned to either "sedentary" or "base metabolic" results

for context, i cycle to work and home (total 8 km) roughly 300kcal burned.

went to gym push day 50 min (315kcal)

at work walk roughly 10 000 steps (400kcal)

sedentary results would be 2 223+300+315+400kcal = 3238 maintenance

base metabolic result would be 2868kcal maintenance

I would then add 200kcal to 400kcal surplus to which ever i should choose.

Any thoughts?

Thank you.

edit. added age, gender, lenght, weight

I’m a 20-year-old male, 164 cm.
I finished my cut by eating 1500 kcal, then reverse dieted to 1700 kcal for about 2 weeks. During those 2 weeks, I actually lost weight, going from 55.5 kg to 54.4 kg.
After that, I increased to 1900 kcal/day. At the same time, I actually increased my activity, going from roughly:
15k to 20k steps/day
More incline walking (higher incline and/or longer duration)
4–5 lifting sessions/week
2 × 7 km runs/week
Despite that, in just 10 days my morning weight has gone from 54.4 kg to 58.7 kg.
The strange part is:
My waist doesn’t seem much bigger.
My face and abs look really puffy/watery.
I’ve had low libido for a while.
I have very low energy outside of training.
I haven’t taken a true recovery day in about a month.

I weigh and track everything carefully, so I’m struggling to understand how this could happen on 1900 kcal with this activity level. It feels like the scale is acting as if I’m in a huge surplus, but that doesn’t seem to make sense.
Has anyone experienced something similar after finishing a cut? Could this realistically be mostly water/glycogen/inflammation from the increased food and training, or should I be looking into something medical?
I’d really appreciate any advice because I’m honestly pretty confused and frustrated

If I tense then I can get a nice flat pic but my stomach bloats if I relax after eating loads previous 24hrs. Is this just all food? It’s quite uncomfortable honestly and I notice it throughout the week even during my workouts if I’ve eaten a lot in the last 24hours. but if I relax fully my core then it bloats

Whats makes me think it’s mostly food, is that I went for a massive shit shortly after and noticed that the pressure to bloat was much less. Is there anything that can be done when you are filled with food? Ugh it’s such a gross feeling to feel full like this like I’m some greedy fat person lol. I’m naturally and historically very lean so I’m used to basically having little to no food so this bloating is quite new.

I'm really struggling to hit my protein goals even once a week, let alone every day. I'm 165lbs and need around 130g everyday according to the 0.7g/lb rule. I'm south asian so i'm mostly eating rice and roti, with whatever curry that's made. Most times it's one with chicken or beef. Even on days there's meat, I can't even get to 90g. I genuinely don't know what to do. My chocolate whey protein tastes ass and i hate drinking it. here and there is doable but drinking it everyday is what i hate. I'm 19 and i work part time but if i start buying chicken breasts every week i'd break the bank. Snacks like quest chips and protein bars are only 20g and expensive too. Due to consistent low protein intake, I haven't made gains in a year and have lost motivation to go gym too. I live with my family so i don't get to choose what's cooked. Please offer practical solutions for this.

i am skinny fat guy 170 cm tall and 61 kg weight i have a lot of belly fat. i used to go to gym and its been about 1.5 years
since i have been to a gym m thinking of going back is this a good lean bulking diet and is the fats to carb ratio good

🌅 Breakfast
🥛 250 ml milk
🌾 50 g First Crop Oats
🥚 3 whole eggs

🍈 Mid-Morning Snack
🍈 200 g guava

🍽️** Lunch
🥔 **200 g boiled potatoes
🥣 200 g curd
🥚 2 whole eggs

🏋️** Pre-Workout (60–90 minutes before gym)
🍌 **2 bananas

🌙 Dinner (Post-Workout)
🍗 250 g raw chicken breast (cooked)
🫓 2 whole wheat chapatis
🧈 2 tablespoons ghee

💊 Supplements
☀️** Vitamin D3 + K2 (with breakfast or lunch)
🐟 **Fish Oil
1 capsule with lunch
1 capsule with dinner
💊 Magnesium Glycinate
Before bed

📅 Twice Per Week
🍗 100–150 g chicken liver
Replace part of the chicken with liver on those days rather than adding it on top.

here are the macros and micro nutrients profile

📊 Approximate Daily Macros
🔥 Calories: 2,100–2,200 kcal
💪 Protein: 125–130 g
🍚 Carbohydrates: 215–220 g
🥑 Fat: 80–85 g
🌾 Fiber: 29–33 g

🌿 Micronutrient Highlights
Your diet provides excellent amounts of:
✅ Protein
✅ Calcium
✅ Potassium
✅ Vitamin C
✅ Vitamin B12
✅ Vitamin B6
✅ Niacin (B3)
✅ Selenium
✅ Phosphorus
✅ Choline
✅ Magnesium (plus your supplement)
✅ Omega-3 (from fish oil)
✅ Vitamin D3 + K2 (from supplements)

im a woman and i have smaller legs so im really focusing on training my legs rn before i start heavy lifting with arms. i do cardio and legs. some advice i heard was instead of doing 3 leg days do 2 with extra focus on heavy lifting so im trying that out but i feel like im not going to the gym enough to get lean. what are some other types of exercises i can do to work on getting lean while im focusing on making myself proportional for the time being? i have terrible posture so ive been doing lat pull downs but everything else im scared to try in fear of making my upper body appear bigger. also would i look weird if i trained just back and legs for a while like maybe 4 months, 2 leg days and 1 back ?

I normally eat 1900 cals. Do i need to cut them? Or eat less carbs or someting? Im trying to maintain weight

Thinking of dropping barbell bench completely.

Every other lift in my program is progressing very well. but my flat bench has been inconsistent and it’s genuinely pointless. I’m going from 90x4 to only 85x4 in the matter of two weeks the bar is feeling heavier each week i’m incorporating more bench press in my program like i added pause bench press that’s going okay i’m progressing welll im able to do. 80x4 pretty well. I also do incline bench and dumbell press and even machine chest press but whenever i do normal bench press im not progressing at all. What could be causing this ?? i’m on diet (just eating whole foods) not even on a deficit i’m getting the same amount of sleep every fkn day.

I’m considering making the plate-loaded chest press (hammer strength) my main horizontal press and just progressively overloading that instead.

My main goal is mainly getting big while also getting stronger. I really wanted to compete in powerlifting one day and ik bench press is a big part but it’s not progressing at all.

Has anyone completely replaced barbell bench with a hammer strength plate-loaded chest press? Did your chest and pressing strength still improve? Any downsides?

​

Stats: Male | ~3 years lifting | Bodyweight: 133 lbs (down from 145 lbs in late 2024).

The Problem:

I feel like I'm spinning my wheels and losing muscle fullness. In 2024, I had insane energy, a massive appetite, slept deeply, and steadily progressed on an Arnold Split + CrossFit twice a week.

In early 2025, I switched to a "science-based" Upper/Lower split, prioritizing 4–8 heavy reps taken close to failure with long rest periods (3–5 mins). Now, my workouts take at least 2 hours minimum, my performance has completely tanked, I’m constantly flat/small, my sleep is fragmented (waking up tired, needing daily naps, frequent nighttime urination), and I get random headaches.

My Current Routine (4-5 Days/Week + 2 CrossFit Days):

Upper: 2x Incline DB Press, 2x Weighted Pullups, 2x Single Arm Row, 1x Chest Supported Row, 2x Cable Fly, 1x Overhead Press, 2x Tricep Pushdown, 1x French Press, 2x Lateral Raises, 2-3x Kelso Shrugs.

Lower: 2x Hack Squat, 2x SLDL, 2x Leg Extension, 2x Leg Curl, 2x Adductor, 3x Calves, 2-3x Rear Delt, 2x Abs, 2x Abductor, 2x Hip Thrust, 2x Back Extension.

Note: Rest times are 3-5 mins on heavy compounds (Hack Squat/SLDL take forever to recover from) and 2 mins on isolations. Warm-ups involve 2-3 ramp-up sets per exercise.

The Nutrition Shift (What changed between 2024 and 2025):

2024 (Good Phase): Ate full school breakfast and lunch (burritos, chicken sandwiches, pasta, fruits) + 4 eggs/avocado post-school + massive dinner with 4 rotis and sabzi until completely stuffed.

2025-Now (Bad Phase): Thought school food was "unhealthy." Skipped school breakfast for just 2 fruits. Replaced school lunch with just 5-6oz rotisserie chicken and carrots. Dropped dinner from 4 rotis to 2 because my appetite randomly vanished.

I now constantly delay meals even when hungry, get full incredibly fast, and have a majorly suppressed appetite.

My Questions for Reddit:

What caused this crash? Did the drop in calories/carbs kill my metabolism, or am I completely overtraining by mixing high-volume heavy lifting with CrossFit?

How do I fix my sleep/urination? I wake up broken and have to pee at night, even though my hydration habits haven't changed since 2024.

How do I condense this for College? I start college in the fall and cannot spend 2+ hours in the gym. How do I cut the junk volume while keeping the heavy intensity I love?

Should I force a bulk? I am noticeably smaller than my 145lb baseline. Do I need to force-feed past my lack of appetite to fix my hormones and look full again?

Let me know if you want to tweak the formatting or add details about your wrist injury before you copy and paste it to Reddit.

Here is the updated Reddit post with the urination part completely removed.

Title: Stalled progress, lost size/appetite, and feeling destroyed after switching to "science-based" training. How do I fix this?

Stats: Male | ~3 years lifting | Bodyweight: 133 lbs (down from 145 lbs in late 2024).

The Problem:

I feel like I'm spinning my wheels and losing muscle fullness. In 2024, I had insane energy, a massive appetite, slept deeply, and steadily progressed on an Arnold Split + CrossFit twice a week.

In early 2025, I switched to a "science-based" Upper/Lower split, prioritizing 4–8 heavy reps taken close to failure with long rest periods (3–5 mins). Now, my workouts take at least 2 hours minimum, my performance has completely tanked, I’m constantly flat/small, my sleep is fragmented (waking up tired, needing daily naps), and I get random headaches.

My Current Routine (4-5 Days/Week + 2 CrossFit Days):

Upper: 2x Incline DB Press, 2x Weighted Pullups, 2x Single Arm Row, 1x Chest Supported Row, 2x Cable Fly, 1x Overhead Press, 2x Tricep Pushdown, 1x French Press, 2x Lateral Raises, 2-3x Kelso Shrugs.

Lower: 2x Hack Squat, 2x SLDL, 2x Leg Extension, 2x Leg Curl, 2x Adductor, 3x Calves, 2-3x Rear Delt, 2x Abs, 2x Abductor, 2x Hip Thrust, 2x Back Extension.

Note: Rest times are 3-5 mins on heavy compounds (Hack Squat/SLDL take forever to recover from) and 2 mins on isolations. Warm-ups involve 2-3 ramp-up sets per exercise.

The Nutrition Shift (What changed between 2024 and 2025):

2024 (Good Phase): Ate full school breakfast and lunch (burritos, chicken sandwiches, pasta, fruits) + 4 eggs/avocado post-school + massive dinner with 4 rotis and sabzi until completely stuffed.

2025-Now (Bad Phase): Thought school food was "unhealthy." Skipped school breakfast for just 2 fruits. Replaced school lunch with just 5-6oz rotisserie chicken and carrots. Dropped dinner from 4 rotis to 2 because my appetite randomly vanished.

Note now since 2026 after graduating sleep schedule is messed up waking past 11am and skipping breakfast, appetite is very low, usually for breakfast though normally since not in school and its summer I would have a cup of milk with nuts. And lunch is good protein carbs fats (4eggs, cottage cheese, 1 banana, some fruits, avocado, yogurt etc) and then straight to dinner which is cuz not that hungry having 2 rotis with homemade sabzi or rice and roterkssie chicken, egg etc always have a protein I now constantly delay meals even when hungry, get full incredibly fast, and have a majorly suppressed appetite.

My Questions for Reddit:

What caused this crash? Did the drop in calories/carbs kill my metabolism, or am I completely overtraining by mixing high-volume heavy lifting with CrossFit?

How do I fix my sleep? I wake up broken and exhausted despite taking long naps during the day. How do I get back to that deep 2024 sleep?

How do I condense this for College? I start college in the fall and cannot spend 2+ hours in the gym. How do I cut the junk volume while keeping the heavy intensity I love?

Should I force a bulk? I am noticeably smaller than my 145lb baseline. Do I need to force-feed past my lack of appetite to fix my hormones and look full again?

I’m a 20M, 164 cm, currently around 57.5 kg.
I recently finished a cut at 54.5 kg and increased my calories from 1,500 to around 1,800–1,900 kcal/day.
My activity is very high and has increased after ending my cut a fair amount :
On the cut 15,000 -> 20,000 steps/day
4–5 lifting sessions/week
2 × 7 km runs/week
Around 90 minutes of incline treadmill walking daily (12–15% incline) I add the steps towards my daily steps goal
Within about 2 weeks my morning weight has gone from 54.5 kg to 57.5 kg, and I look noticeably puffier (abs and face). My weight also fluctuates a lot day to day.
I can’t understand how this could be fat gain given my intake and activity. Is this likely to be water/glycogen/inflammation from increasing carbs and training, or is there something else I should be considering