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okay retinal will be accurate with that calculator but the other numbers are still not necessarily accurate.

1) those calculators don't take into consideration anti nutrients that block mineral...

the vitamin and mineral calculators are not accurate.

Vitamin A has different forms: Retinol (animal) and beta carotene (plant).
Depending on your conversation ratio, Retinol is 5-20x more potent...

I think your starting BF is somewhere around 18-22%

but anyways stop cutting, you're lean enough.

easiest way to cook chicken is to roast it in the oven at 350F until done.

For rolled oats do a 2:1 water:oat ratio in a sauce pan, bring to boil, then put lid on and set on low heat for like...

accounting major check in.

Accounting is bookkeeping (journal entries), calculating product costs, taxes & payroll taxes, and auditing. Every company from your mom and pop shop to fortune 500...

A) Why are you getting pain? is your form legit?
B) Stop lifting upper body until it heels. If it takes a week then it takes a week, likewise for a month or however long it takes.
C) Maybe see a...

30 degrees

tell your gym to buy a good adjustable bench. (like a hoist)

At 136 lb you're probably an ectomorph unless you're like 5'4 or something.

if you're serious about cutting then drop calories until your metabolism drops to the point of always being cold and sleeping for 12 hr a day.

realistically you're probably better off bulking and...

whats your actual routine?

my 2 cents. I think a upper/lower split is better for people who are playing sports. For instance someone playing bball is going to hit their arms from shooting and...

if you're training hard then you're only like 80% recovered every time you hit the gym. A deload or rest week (or two) will get your body 100% recovered and all/most of your lifts all increase.

If you're eating lots of home cooked meals it's possible to actually get too little sodium. I'm at the point where i need to add salt to my foods or i get dizzy working out.

bulk till 180 then cut to 165-170.

no. frame size* is genetic

*frame size = ankle & wrist size

cuz shoulders are typically done on push day and there is only 1 good compound lift for shoulders: shoulder press or military press, so it makes sense to do the shoulder isolation on shoulder day.

lose more weight.
hope you don't have gyno.

moar fiber

also try not to eat so much junk food at once.

processed foods with high calories, low protein (usually) and no micros.

"push 2 focus on shoulder"
"and please dont go into detail and tell me which excercises i need to do"

so what, you want to do a push day with only 1 major compound lift? shoulder or military...

too much curl, not enough back.

I do:

pull-ups, deadlift, bent over rows, hammer strength pulldown machine, shrugs, curls

in that order