hey raynor, i've been taking your advice for a while and have made pretty good improvements so, really appreciate it. november of last year you recommended an upper/lower split for me and i did that for about 5 months. from there i went onto your 5x5 plan and have been on that up to this day. i've seen massive improvements, so thanks for guiding me.

The areas i've seen the most improvement have been the larger muscle groups, legs, back, chest but imo my arms (mostly bi's/tri's) have been lacking. so i was hoping you could help with that. it seems as simple as working out arms more but i'm not sure. i was thinking this...

mon - chest/tri's
tues - legs
wed - back/bi's
thurs - shoulders
fri - bi's/tr'is

also i'm at 6ft 190lbs and my goal all along has been esthetics and still is.

For you, follow this guide to start:

http://forums.d2jsp.org/topic.php?t=21269614&f=60&p=396548696
Bulking Diet, workout, and supplement guide


As far as your friend goes, you say he's around 180-200. Does he have the same goals? Or does he want to lose body fat?

It depends on your body mechanics, however, a good way to start with regards to tweaking is as follows:

Try legs equal to shoulders, slightly wider than shoulders, and slightly more narrow than shoulders.

Then try feet position with toes pointing straight, in, or out.

Lastly, ALWAYS keep your back in line with your hips. Do NOT squat with your back, and also try to keep your arms in a position of comfort on the bar that also stabilizes the weight. Use a pad on the bar if you experience pain from the bar rubbing the top of your back. Rest the bar across your upper back and shoulders, not your neck.

Read up here:



http://forums.d2jsp.org/topic.php?t=21269614&f=60&p=404215732
Stubborn Arms Tips


As far as your plan goes, YES you can certainly change things to what you posted. Just follow the methods contained within the above link.

First he wants to lose body fat then he want to get muscle. I was wrong about his weight also he weighs 210 if that changes anything. Thanks for the reply I will follow that when we go.

My ankles and calves are completely shot. I can't run more than a mile now. Tried rest, ice, compression, ibuprofen, etc. I went to a legit shoe fitting place where they have you run/walk on a treadmill, etc., and I dropped $120 on good running shoes. Same problem still.
I was running about 3 miles a day, 5 days a week.

Main goals:
Lose belly fat (I was 202 pounds last month. I'm 190 now. I want to get to 165-170. I'm 5'9 and 24 years old)
Have more energy (i sleep a maximum of 7 hours a night)
Not blow up like a balloon once I get down to 170 lbs.
Gain a little muscle, but I'd rather just be lean than cut.

My diet: 1600 calories a day maximum - 25% protein, 45% carbs, 30% fat
Homemade baked/mashed potatoes with garlic- hot sauce- tiny bit of butter, lean red meat (i'm allergic to chicken), tuna, lettuce, berries, broccoli, bananas, corn, the occasional chipotle burrito (rice, steak, and 3 salsas [no sour cream or chz or guac ofc]), smart pop popcorn, salmon burgers, ham. The only thing I drink is 12 cups of water a day and maybe i'll splurge on half-sweet tea in the morning for caffeine.

I need help in knowing what exercises I can do for cardio (i'm buying an elliptical today). What I should do with my 18 pound dumbbells. How to up my metabolism. What foods i should add/subtract from above (i'm a picky eater).

Thanks

i got problem with my right shoulder, i cant run! max 2min and ill drop on floor, so much pain. i can do everything else np. dunno why

Hi RAYNOR!

Any tips to strengthen and define more the jawline?

Also, when I practice the cable cross-over exercise, I tend to feel it a lot in my delts. Any tips to take the delts off the exercise?

Thx men

Is it better to do push-ups on yo knuckles or with open hands?

OK, if he wants to lose body fat, it's going to be a completely different program for him.

Essentially he is going to need to reduce his total calories, particularly from carbs, and increase his activity levels.


Given his current stats, have him start with THIS plan:


http://forums.d2jsp.org/topic.php?t=21269614&f=60&p=458001812


When he stalls, he will need to reduce down to 2,100 cals on workout days, and 1,800 cals on non-workout days.