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doesnt matter. preworkout meal should be carb focused and post workout meal should be protein focused

however they recommend taking it. the only supplements really worth the money is whey protein, creatine, fish oil, and a multivitamin

workout route for bulking? bulking just means eating more food to gain weight

genetics play a big role on your development

its not a sprint its a marathon

as long as youre hitting youre macros

about 178 g of protein a day, get rid of the personal trainer and do research, and if you want to lose weight consume 500 calories less than what it takes to maintain

youll get the same results using gold standard or cheap walmart protein. it just comes down to taste and what you can afford

show a pic of the quads before im impressed

5g a day

calories = energy when you diet, you dont have enough energy so your body burns fat for energy. when you bulk, you have a surplus of energy and your body uses this energy to build more muscle.

if you workout and eat youll gain muscle regardless. when youre younger though, your test is much higher than someone who is 30+

haha re-read the post

hit all your muscles, learn the anatomy (like your biceps have 2 heads, tri have 3, shoulders have 3), learn and incorporate as many exercises as possible to see which ones are best for you

your joints are bad, try taking glucosamine. you're 113 lbs too, a little bit of fat will help them as well

caloric deficit

that was a good article! i still wouldnt eat 4 cans of tuna a day though, you dont want to be banging your head against the power rack hahahaha

thats alot of tuna man, be careful for mercury poisoning

as long as you are fully recovered before your next workout for that body part then youll be fine. i do
sun-chest/tri
mon-back/bi
tues-legs
weds-chest/shoulders
thurs-arms
sat-shoulders/traps
...

not sure if srs