Cheat days help fat burning? This was on one of those blogs filled with all the ads and clickbait headlines, right? Haha. Or was that a joke?
You just really want to have your eating window after you workout and fuel accordingly. Reach your protein goals, get the appropriate complex carbs in, and make the rest up with fat. Don’t go overboard on the carbs or you’ll get hungry later.
I don’t think you need to be taking supplements. But then again I’m just a skinny guy doing IF and exercising to be healthy rather than actually trying to get size.
With that much exercise I wouldn’t go too deep into a caloric deficit. I’ve made the mistake of eating way too little for quite some time and it really showed with my energy levels. I also think despite having watched my protein intake, I’ve lost more muscle than I should have.