No one will be able to answer this question for you, as there is no "answer"
You will have to experiment with your own body, and unless you are monitoring yourself with bodyfat tests there is no way to know if you gained 1 pound of muscle or if you just have an extra pound of water in you from...
Eh.....a protein shake is just a protein shake. Your heart racing is most likely mental, unless someone dumped some ephedra into your protein powder lol.
Ditto...
Remember guys, usually 2lbs of fat = 1% bodyfat. You can easily lose 2 pounds a week for 6 weeks and drop to 10%, if you are really 16% now of course :)
Checkout the cutting sticky at the top of this forum, then create a diet for yourself listing out the actual foods you will be eating, and then post it for critique.
Good advice, and for your PPWO meal (2nd PWO meal) have a slower digesting low GI carb such as brown rice, pasta, or a potato along with a solid form of protein.
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