Thanks for taking the time to respond!
I seem to be doing better and have gotten to a point where I'm quite lean I have stopped having these all out binges, but am still having a few treats on some days, with the odd higher 'refeed' day (I'm calling them) due to going out for dinners or breakfasts where I can't totally count the macros, only estimate as best I can.
What sort of calories should I be aiming for? I have recently started semi-carb cycling again as I stopped for a few weeks. Doing the very low carb 2-3 days per week where my total calories I'm aiming for is about 1400 and then on higher carb day it's about 1650.
I must admit, this is the ideal but on some days I am eating closer to 1800-2000 because I'm either hungry or craving a sugar fix! I'm not as strict as I probably should be. I tend to only eat fruit (banana or sometimes an apple) within 30 minutes of a workout, or the raspberries in my yoghurt which is usually within 3 hours of a workout. I will look further into those supps though, thanks. I am so scared of eating proper carbs again, regularly (I have the odd bread roll during the week, and a very small amount of oats/bran every second day, but I can't remember the last time I ate pizza, pasta, rice etc!!).
My other question is guess, is, to maintain the low level of body fat I believe I'm now at (I'm sure I'm sub 15%, maybe even closer to 12%), do I need to eat at a mild calorie deficit combined with high levels of exercise, ongoing? Is that they only way to stay truely lean? I feel if I up my calories to a more maintenance level, then weight will just come back on!!