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To be simple, MTS Nutrition and MTS Nutrition Tyrant is a GREAT option!
I never liked Keto and especially one that takes you in and out like this so energy source is always an issue. See www.dropfactorbook.com
You will need to really overload to grow and gain strength. I would do less volume and more load
I personally think they are all a pain in the butt! See Dropfactorbook.com for my way of counting via the diabetic exchange
1) I think you can definitely train muscles more than once a week, depends on personal preference.
2) I do not think this will benefit you on lagging bodyparts--train every bodypart like it is lagging!
3) Overtraining is very hard to reach. Just be sure to build in 1-3 rest days per week
Very safe and might even increase sperm count!
It is probably due to TOO MANY SEATED MOVEMENTS! Focus on closed chain like squats and deadlifts. Read this: https://content.tigerfitness.com/knee-low-back-pain-exercises/
The optimal time is when YOU prefer training and as long as you have something in your system, you're good to go and it is all personal preference
4 days is usually a sweet spot! Read this: https://content.tigerfitness.com/dorian-yates-training-frequency/
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I love both of them for strengthening your code, back and hammies!