Newbie looking for critique

Oh! I'm terribly sorry! I knew I missed something.

My Goals:

Weight: 190-200
BF% 9-11

Yeah, I was trying to add calories for a long time. It seems like I'm eating way too much food, but when I add up the calories it's usually only 2300.

Why should I hit legs more often? I heard that legs need 4-5 days to recover. My legs are usually sore well after 2-3 days of leg day.

I'm still a little confused about ZMA. I read a lot of research on it one day and it was all good. Then I looked at used feedback and it was great. Is there something I missed about ZMA?

Thanks for the feedback.

Thanks. Will do.

Anything that increases my test naturally is bound to be a good thing. As for sleep, well, I hope it will have a positive effect.

I seem to be an easy gainer, but it doesn't make sense. I have a real interesting combonation of tody types where, I used to have round shoulders and a crooked back (scoliosis). When I started working out, my shoulders grew in width and my back began to straighten.

I'll just keep lifting for a few years and try to reach my natural limits. I would take prohormones but I am really scared of gyno because I had a case in my early teens - which went away but left a fatty deposit under my nipples that's a bitch to cut down. I've been down to 11% bf and they were still there!

Will do.

Why forget the ZMA?

The reason they are sore is probably that you are not hitting them often enough. If you exercise frequently enough DOMS decreases, this is called the repeated bout effect. So, if you were to hit legs 4 days a week and upper body once a week, you would find that upper body workouts made you sore for a long time as well. Give it a few weeks at increased frequency, and the soreness will decrease. Also keep in mind that soreness isn't an indicator of "recovery." If you want to get technical, it can take over a week for the muscles to fully recover from a heavy squatting session. However you should be ready to lift again before then. Legs do take longer to recover than other muscle groups, but the difference isn't nearly great enough to justify only working them 1 of 5 lifting days. And in any case, if you are eating enough (read: a lot), recovery speed will be increased anyway.

That "research" is worthless. None of it has been published in any respectable scientific journal. It is an excuse for supplement companies to charge 20 times as much for zinc than it should cost. The facts of the matter:

-Zinc deficiency is relatively common in athletes, especially those undergoing heavy training regimens (not bodybuilders, but football players, track athletes, etc. that train with much higher volume)
-Correcting zinc deficiency increases testosterone
-Taking zinc if you aren't deficient does not increase testosterone, and there is zero theoretical reason to think that it would, it is not rate-limiting in any way.

Bottom line: Take a multivitamin. I don't see any reason not to take a 10 mg zinc supplement, since it is so cheap. But 30 mg is certainly overkill (at least for the purposes of correcting deficiency), and you don't need to pay a huge amount for ZMA - there is nothing "special" about the blend used. Magnesium is also a good supplement, but magnesium citrate should be used, not the form in ZMA. As I said, this isn't a huge issue - even though ZMA costs a lot more than it should given the ingredients, it's still cheap, and it's not going to hurt.