Actual scale weight

It's all about training everything equal! See this:

Meal timing is MUCH LESS IMPORTANT than overall macros! 

For cutting: www.dropfactorbook.com

For bulking: www.massdiet.com

Hey Sir, 

The key is to train like a powerlifter. Powerbuliding is simply Powerlifting with some ancillary lifts. Westside does some great stuff but here is a great program as well! https://content.tigerfitness.com/massive-freak-4-day-powerbuilding-split/ 

It isn't due to its lack of micronutrients and other macronutrients. Look into MTS Nutrition Macrolution

The best type depends on your goals. Post workout I recommend MTS Nutrition Whey mixed with Carb 10. A great daily MRP is Macrolution

While Crossfit will help in body composition, it is not optimal for lean mass gains in my opinion

I would think for bodybuilding purposes that would be enough, shrugs, etc. BUT for more neck exercises look into different movements like partner resisted towel neck movements. Those can be done anyday

You will never have balance, just try your best! When doing something, go 120 at it. When being a dad, put down the email! When working, FOCUS!

Hey Sir,

Get fat to fit your macros, whatever that may be, from the healthiest sources possible. That should be all good. BUT supplement with the following to ensure the bases are covered:

--5 Ethitech Fish Oil a day: https://www.tigerfitness.com/Omega-3-Fish-Oil-p/ethifish.htm

--1 scoop Ritual AM every morning: https://www.tigerfitness.com/Ambrosia-Ritual-p/1003159.htm