You've built a great base man looking awesome, if anything i'd say maybe just add some additional volume to chest/arms/legs and you're sweet, good luck!
If you want to gain weight you need to be eating more food, you mentioned you have an eating disorder, i would seek professional help about correcting the damage there, as the posters here are not...
yes, be in a calorie surplus everyday. Don't start with an 800kcal surplus that is a bit excessive, i'd start around 300kcal surplus, assess how fast you're gaining weight and adjust from there.
You don't need to limit yourself to just those food groups. Include many other sources as well, also include fat sources. Nothing wrong with eating those foods though.
The most optimal way to achieve maximum hypertrophy within your muscles is to use a variety of rep ranges (3-20+) All these rep ranges have there place in a muscle building program as there are...
The best routine will be one which has you hitting every muscle group 2x a week or more, upper/lower can work well. A push/pull/legs or full body routine can work very well as well. Importantly you...
You can easily get a great U/L workout in without it having to take ages, dedicate 1-2 exercises per muscle group, you can get plenty of variety this way. You will grow fine on this and get stronger...
Q1: Train your chest more, make it grow.
Q2: Doing cardio is fine post workout, just make sure you're not in a huge deficit
Q3:If your deficit is fairly small you can retain a lot of muscle while...
The most optimal routine is going to have you training each muscle group 2x a week or more. In theory this is great, but if you don't enjoy it and can 't stick to it then it doesn't mean jack. I'd...
You don't need supplements, try and aim for around 4 spikes of protein throughout the day, it is quite flexible, this is by no means mandatory but it could be beneficial.
