1) The workouts post in the faq forum lists and describes a number of workouts. Any of the ones with bulking in the description would suit, something like RR&D or HGM perhaps.
2) Theres a post titled twice a day on the first page of this forum.
3) The nutrition forum is packed with information on diet advice, none of which is unsafe.
4) Find a workout, do what it says.
5) See 4.
6) See 4.
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Ben
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