The things you need to be conscious of are the following:

Sodium (try to avoid any more than 2,500-3,000mg of sodium per day, and if possible, try to get 1x calcium/magnesium and 1x potassium for every 1x sodium. Meaning, 3,000mg sodium, 6,000mg potassium, 3,000 magnesium and calcium.

Water - drink at least 1-1.5 gals a day

Sugar - TRY to keep the sugar intake on the lower side, complex carb intake is fine, but plain sugar intake should be reduced to avoid diabetes (type 2), as well as increased risk of certain diseases and cancer.

Preservatives/artificial flavors/artificial colors/chemicals - Avoid these additives in food, as they can possibly have negative long term health effects.

Artificial sweeteners (sucuralose, splenda, aspartame, etc.) - avoid all of these as they also may have deleterious health effects.

Meats - try to stick to lean meats, such as chicken, lean beef, fish, etc. The fat content from meats is largely saturated and should be taken sparingly

Good Fats - Make sure to get at least 80-100g of good fat per day, and a MINIMUM of 2-to-1 ratio of unsaturated fat to saturated fat. Good fats are from products such as olive oil, canola oil, avocados, guacamole, fish, fish oil, flax, nuts, nut butter, etc.


EDIT:


For before bedtime, a Casein shake is optimal. You can take 2 scoops of casein powder mixed with whole milk + peanut butter + heavy cream + banana.

This post was edited by SKCRaynor on Jun 23 2014 06:48am

Hello there. You will have 2,000 calories on non-workout days, and 2,500 calories on workout days. Follow this diet:

Workout Days:

2,500 cals (approx)

Meal 1 - 3 whole eggs + 5 egg whites + green peppers and onions + 3/4 cup oatmeal (uncooked volume) + handful of mixed berries (any)
Meal 2 - 6 oz grilled chicken + 1 cup cooked brown rice + 1 large salad + 1 tbsp olive oil + vinegar
Meal 3 - 2 slices whole grain bread + 1 can of tuna + 1 oz of 2% cheese + 1tbsp mayo + veggies (tuna sandwich) =
Meal 4 - 6 oz grilled sirloin steak 90/10 or leaner (trim off the fat) + 1/2 cup black beans + 1/2 cup brown rice + veggies + 1 tbsp olive oil
Meal 5 - 40g protein shake + handful mixed berries + 1 slice whole grain bread w/ 1 tbsp peanut butter and 1 tsp jelly =
Meal 6 - 3/4 cup of 2% cottage cheese + 1tsp heavy cream + handful mixed berries + 10 almonds + cinnamon to taste =



Non-Workout Days:

2,000 cals (approx)

Meal 1 - 2 slices whole grain toast + 2 tbsp peanut butter + 1 tsp jelly + 20g protein shake (half a shake basically)
Meal 2 - 4 oz LEAN ground beef or steak + 1 cup broccoli + 1 cup black beans
Meal 3 - 1 large apple, 1 large banana, 20g protein shake
Meal 4 - 6 oz chicken breast + large green salad + olive oil and vinegar
Meal 5 - 6 oz salmon or other fish + green beans + carrots
Meal 6 - 1/2 cup greek yogurt + handful of mixed nuts




And follow this exercise routine:

http://forums.d2jsp.org/topic.php?t=21269614&f=60&p=304396247
Cutting Workout Routine (6 day all equipment)


Also, make sure you do at least 30-45 minutes of HIIT running per day.

HIIT is basically:

2 minutes of a fast walk
2 minutes of jogging
30-45 seconds of a 100% sprint
REPEAT

You should run first thing upon waking up, before eating anything (fasted cardio), and also immediately at the end of a workout.

You should be able to lose approximately 2 lbs of fat per week on this plan.

EDIT:
Side note, remember to consume at least 1-1.5 gals of water per day!

This post was edited by SKCRaynor on Jun 23 2014 07:03am

Overhand grip engages the inner back more, the underhand grip engages the outer back more. Both of which are acceptable, I would do whichever feels better for you. I personally prefer overhand, as it conforms to my anatomy better

Overall it looks very good. Make sure to take omega-3 supplements throughout the day for good fat. Other than that, run the plan and let's check back in a few weeks and see the progress.

There is no way to do this, unfortunately.

Your bone size is determined by genetics, and diet during childhood years, as well as certain environmental factors.

At 18 years old, your hands are going to be, within 1cm or so, the same size for the rest of your life (in length).

Could you theoretically break all of your fingers....yes. Would they heal longer? Not necessarily. Also you would have crippling pain, arthritis, and other problems from that sort of extreme measure.

Furthermore, you don't need bigger hands to play basketball. There were quite a few very short players with small hands who were superstars the game. Muggsy Bogues, Nate Robinson, Spud Webb, etc.

If you rely on anatomy alone to play a sport, you should reconsider playing that sport. A sport is about skill, training, discipline, and the drive to win.

Try using a calf sleeve. It sounds like you may have hyperextended the calf muscle during exercise or jumping.

I would stretch it out, frequently, but not to the point that it causes you pain. Use the sleeve when you train, and see if there's an improvement.

It's most likely correct, within 1 lb. The body fluctuates a lot, depending on water weight. Sometimes we purge more water than usual either due to increased water consumption, exercise changes, more sleep, diuretics (coffee, tea, etc), or just natural physiology.

Keep up the good work!

Okay but are you sure that they wont grow? Because I'm 6'1 and I'm actually still growing in height. As mentioned a late bloomer like myself.. isn't there a possibility that my bones will grow into my early 20s?

I'm taking the NOW Super Omega EPA.... is that the same thing/concept as the omega-3 supplements?

Your bones can continue to grow into the mid 20s.