Simply put, macros are your calories broken down into a finer form. They are the nutrients that you need in the largest quantities. Macros consist of Proteins, Carbohydrates and Fats (and bonus, Fiber). Each macro is important and performs specific functions in the body.

A reverse diet is a slow and controlled increase of your calories after a prolonged period of time in a dieting phase.

Your weight can fluctuate for soooo many different reasons and to be honest, it is normal for your weight to fluctuate a bit. Some of the most common causes for the scale to fluctuate are sodium intake, stress, lack of sleep, medications (including birth control), eating later in the day and then weighing yourself first thing the next morning, hormones, intense workout, alcohol and inflammation.

A healthy timeframe for weight loss typically involves losing 0.5 to 2 pounds per week. This rate is considered safe, sustainable, and effective for long-term success.

Missing a workout isn’t a big deal as long as it doesn’t become a habit. Don't stress, assess why maybe you missed and see if there are adjustments to prevent it from happening more frequently and just move onto the next workout.

Whether you should take supplements depends on your diet, health goals, and individual needs. While a balanced diet should ideally provide most of the nutrients you need, supplements can help fill gaps or address specific deficiencies. I recommend getting bloodwork done to see your specific needs.

The simple answer is NO. It does not matter if you eat 2000 calories spread out between 6 meals, 3 meals or 1 meal....it's the total for the day/week that matter. Now, depending on your goals there can be benefits to timing with certain foods (i.e. pre and post workout) but in general the timing does not matter.

This depends. In general I suggest doing your cardio AFTER you lift. If your goal is strength and building muscle, 100% do your cardio after you lift. If you have more of an endurance goal, then you can do cardio before. The best type of cardio is simply getting adequate steps!