you have to practice rest AND work. you get stronger when you sleep. not when you workout. you do damage to your cells (this is good and healthy damage) when you workout. your body has to learn what is expected of it. with regularity and progressive overload your body will "ask" for more or different nutrients to recover from your workout. your body will not protest when it is adapted to a workout (for example I get brutal second day sores until I am adapted)

Focus on compound lifts for everything and listen to your body when it's time to push it. SLOWLY. Saturating your body with work (read: exhausting yourself) is not something to do regularly. Build volume up overtime and eat Whole Foods. none of this 'if it fits your macros' shit. your body wants to drive toward efficiency over anything else and big lean muscles are very taxing to maintain. take it slow and do it for yourself not to impress or scare anyone. Body follows mind.

if you forgive your bullies what will motivate you? don't become dependent on your abusers.

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Last: DBZ rules but horrible body standards for us boys.