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My split is unique right now. I squat DAILY https://content.tigerfitness.com/squat-every-day-rehab-health/ and then I add a bodypart after that and do 2-3 exercises. I have been making tons of gains and will write it into a program soon!
You need to train them unilaterally PLUS see a specialist. If that bad on one side, could be a nerve issue.
If injured, I would avoid pressing and stick to lateral raises, etc. For bench, use dumbbells. Barbell is not the best for shoulder health
IMO you only need Machine fuel intraworkout. Things have advanced a lot since Gironda
I do not like keto as an optimal diet for people looking to build muscle and burn fat. See my diet at www.dropfactorbook.com
I don't believe in bodytypes, we are all unique! I believe in eating a healthy LIFESTYLE diet you enjoy! Check out www.dropfactorbook.com
Chest is chest. There is no lower chest, just a chest. You just have too much ft there. For chest, train it--presses and flys! For diet see dropfactorbook.com
Casein has a lower biological value, so forget that crap. Unless eating ONLY protein powder, speed is irrelevant. All SCAM marketing!
https://massivejoes.com/articles/whey-concentrate-versus-whey-isolate
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I prefer daily, I don't like the compensation thing. You want to promote a healthy lifestyle. Compensating will lead to a binge-starve mentality