Hello there. In order for you to lose body fat, you will definitely want to increase your overall activity level (and yes, particularly compound lifts), as well as decrease your calories (particularly from carbs/sugar).

For you, you will need around 1,800 cals on non-workout days, and 2,200 cals on workout days to start seeing some decent fat loss (around 1-2 lbs per week of body fat).

Remember to drink at least 1 gal of water per day as well.

With regard to the workout routine, I would advise you stay away from 5x5 on cutting. 5x5 is specifically for bulking, which for your friend, would be fine. However, for you who is trying to cut, you need to try and keep the overall weight, per rep, slightly lower in order to avoid injury. Your overall exertion will be greater in terms of volume vs individual lifts.

A decent routine for you would be 12/10/8/6 rep scheme with at least 6 exercises (2 body part split).

Hello there.

First of all, make sure to wear a good split, or wrap the affected area in an elastic bandage (google the proper wrapping procedure if you go this route).

Secondly, make sure you follow your doctor's directions with regards to stretching/rehab therapy.

Next, begin walking, on a GRADUAL incline. 2.2 mph walk, incline the treadmill gradually. Go up by no more than 1-2 levels per week on a 10 level scale.

Take your time and work up to this, there is absolutely no reason for you to jump into something and cause yourself further injury. Make sure to rest the affected area and provide ice as necessary.

After working up on the fast walk with a full incline, in regular shoes, you can begin walking outside in the prescribed boots. HOWEVER, you will definitely want to purchase special orthotics for the boots to help prevent aggravating the area again.

Thanks a lot I appreciate it

from post 18682

almost done with the Deload phase , finished that cycle of M stak. going to start back up after Christmas is over.

I looked over the 5x5 plan and it looks solid. I've never stuck to one muscle group per day, most recently splitting back/bi, chest/tri, shoulder/leg and I spend 1.5-2 hours per session. I obviously don't know yet because I haven't started, but I have a feeling I'll be itching for more of a workout from the 5x5. either way I'm excited to start I'll let you know my results as time goes by if I stick with it

also im considering taking Stak as opposed to M stak. the stak is a T booster, haven't ever done that before. I did notice results from my first cycle of m stak

Hey rayndaddy

So my younger brother wants me to make him a routine

He is 13 yo, 6'1", 160lb

He plays lacrosse, football. And basketball. He wants to get fit for those sports

Since he is so young (still 8th grade) I'm thinking of ditching the free weights for safety reasons and others. Thinking of just having him do upper/lower days on the machines.

He also wants to be able to dunk, so just thinking of incorporating box jumps for him to do.

Think I'm on track? Any suggestions or entire ideas?

Is there any way besides growth hormone to make my face/head bigger? I'm 21, my head looked fine when I was skinny AF but now that I have something of a build on me its looking a Lil small and I think its gonna look sillier as I get bigger

Keep me posted on your progress

He does NOT need to avoid freeweights because of age. Quite frankly, his age is perfect for starting with good solid weight training. He should, of course, use proper safety and form while training (just like anyone else). He is less likely to suffer from debilitating injury from lifting because of his age and puberty assisting with recovery. That being said, he would benefit most from a solid beginner program, such as 12/10/8/6, or similar. Main exercises should be the compounds, and he should take care to maintain proper form with each rep. This will build a good foundation for him and ultimately will allow him to move on to 5x5, 3x5, and so forth.

As far as jumping goes -


http://forums.d2jsp.org/topic.php?t=21269614&f=60&p=277739079
Increasing Vertical Jump

Unfortunately no, your skeleton is not something you can easily change, especially your skull, without surgical intervention. Try to be happy with what you have as best as you can.

yea, it's just an issue because he will be working out without a spotter, and it's his first time working out EVER. Guess being a bit of a protective older bro. Not just being his age, but his experience was a factor as well.

I was just thinking of letting him do machine's for ~6 months to get acclimated into resistance training, build a slight foundation before he gets to freeweights. but maybe I will get him to start with freeweights sooner.

Took him to the gym today, and just did a full body 3x10 on machines to give him a brief overview of the things. He said once school starts he wants to workout once a week, so that was best.