Volosaurus rex
Doctorate in Volology
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Magnesium, preferably in a form you absorb well, like magnesium glycinate. I'd take at least 400mg elemental magnesium (I take considerably more) for a while. Virtually everyone has sub-optimal levels, regardless of what serum levels claim, and it greatly predisposes us to excessive muscle activation and 100 other things you don't want.
Absolutely. Along with insufficient vitamin D and omega-3 fats, preferably in the form of fish oil, magnesium is one of the three most widespread nutritional deficiencies in America.