Mr. Lobliner.  I'm a cop and work 12 hour shifts (night).  On my days off I run a small landscaping company.  I was injured 2 years ago and ended up getting 5 screws in my left shoulder along with 3 screws in my right (both labrums).  Prior to injury I was 225 and 6% bf.  I'm currently 209 and 14% bf, but working to put on mass and get on stage in April or May of 2018.  My issue is that ISO Whey appears to be the only protein that doesn't upset my stomach and I've been relying on Carb supplements to get my extra carbs in.  Which supplements from your line should I look at in order to assist me to get back my size?  (I'm a 40 year old male, 6'2", 209, 14% bf)

Thank you for any and all assistance/guidance

I have approx 25 lb of weight to lose. I have lost 60 pounds in the past but have put it back on. When I lost the weight I remember I had gone low carb < 100g and I lost weight. I seem to have already hit a plateau on weight loss. right now I'm just monitoring my calories and macros eating about 1800-2000 cal daily. Would you reccomend going low on the carbs to see some results or just going full kept. Also about the keto diet how low should the carbs be, how long till I get into ketosis, and how long should I do the diet for before I start compromising muscle loss, last would you recommend refeed days on the keto diet? Thanks marc 

Normally I do the standard 3 sets of 10 reps for most muscle groups apart from legs which I do 12-15. However, I was talking to my teacher from school at the gym and he said things like arms need a lot less volume. So hat ot me thinking what is the correct number of sets and reps to be doing for each muscle group when training for lean mass and size?