Hey -

if your class tries to tell you that despite an injury that you have to run...that's illegal and ethically wrong. Either have your parents or doctor write a note and excuse you from running. In all honesty...the way you describe your problem seems that you either have shin splints or some kind of hyper extension that keeps getting pulled more and more (thus why it radiates into your arches). However, if its the long shot that you have an alignment problem and require insoles...running can cause permanent damage to your spinal column in this situation.

Stationary bike is 234634634x better than running for your circumstance...that is the only cardio I'd recommend for you at this juncture.

wrapping your knees is not necessary...as your problem is below the area that wrapping could handle...however, an ankle brace might help isolate the problem, you could try this.

Not exactly.


You can build more muscle size and not muscle density leading to a very slim strength gain, but increased size and proportions.

You can built more muscle density and it will lead to a slim size gain, but increased strength and endurance.

However, the key is to do a workout routine that changes every few months and alternates between the two different types of workouts for strength AND size...

Hemo-Vascular (size), and Power-Density (strength)


The difference is:

Hemo-Vascular involves all sets performed until failure, followed up by breakdown sets with more failure, and ultimately more breakdowns and failures until total muscle fatigue. (only 1 major group per day)

Power-Density involves all sets performed with very heavy weight in slow and controlled movements for certain sets and explosive movements for other sets. Only a few repetitions should be performed of each exercise (1-8) - and negatives as well as hard spots should be performed in addition to lockouts and half movements.

whats up man i've got a question for you

right before i started working out/dieting i weighed in at 5'11 158lbs with 8.7% bf. that was without working out at all and i was eating pretty unhealthy. my goal is to get to about 175lbs without adding too much to that bodyfat. so im wondering since my metabolism works so fast is it as important for me to watch what i eat? should i be staying away from fats and carbs even though my body seems to not turn them into fat as much? i've been eating VERY healthy six times a day and workingout/cardio six times a week for about a month now and im getting stronger and feeling better but im not gaining weight.

here is what i do:
M-W-F work out upper body. i hit it pretty hard on friday since i can rest until monday
T-Th-Sat light cardio on the elliptical machine for about 30 mins

i do the cardio because even though my body fat is low, i'm still pretty soft around the middle and obviously i'd like to shed that for some abs

so basically im wondering am i doing something wrong? or am i just not being patient enough?

any advice would be greatly appreciated!

Can you give my any tips to deal with muscle soreness? That way I can lift and play basketball on the same day. I hate using every ounce of my strength and still have the ball fall short of the rim.

Ice it, heat it and streach it out.

Best idea for a solid routine is the cutting/bulking split.

If you are currently in cutting, make sure the following the basic guide for doing so which includes:

No sugar
Carbs only at the first meal of the day (complex)
eat every 2-3 hours without fail
get plenty of good fats (at least 60g / day)
drink ice water constantly
take in at least 400mg of caffeine per day (200 in the morning and 200 pre-workout is good)
take a multivitamin (NOW! Adam is good)
eat 1 cup of cottage cheese before bed
Work out twice a day at least 3 days a week and work out once a day at least another 2 days a week for a total of 8 total workouts a week.

The workout schedule should be like this:

Monday - Workout 1 - Chest (1.5 hours)
Monday - Workout 2 - Abs and Cardio (1.5 hours)
(split these apart by at least 4-5 hours)

Tuesday - Workout 1 - Back (1.5 hours)

Wednesday - Workout 2 - Shoulders (1.5 hours)
Wednesday - Workout 2 - Abs and Cardio (1.5 hours)
(split these apart by at least 4-5 hours)

Thursday - Workout 1 - Legs (2 hours)

Friday - Workout 1 - Arms (1.5 hours)
Friday - Workout 2 - Abs and Cardio (1.5 hours)
(split these apart by at least 4-5 hours)

Saturday - OFF

Sunday - OFF


On sat/sun you can also do cardio, but leave the muscle groups alone.


This is the perfect cutting plan for anyone....as far as exact nutrition goes, you can figure that out judging by your BMI and your overall activity level. But carbs at first meal are the only carbs to eat per day.

You may have your shoes too tight, or need a more supportive shoe.

Also try those gel things, they may help.

http://forums.d2jsp.org/index.php?showtopic=28084890&f=60
need help with this >< hope u don't mind lookin

Anabolic Diet is fine...

depends on your exact goals, but from what you mentioned before I would only recommend it if you spend at least 2-3 hours a day at the gym (preferably split into TWO 1.5 hour workouts) for 5 days a week

If you are not going to do this...then you would be much better off with standard cutting diet which can be found a few posts above this one....lazy man link here: http://forums.d2jsp.org/index.php?showtopic=21269614&view=findpost&p=170677641

people keep talking about good fats.. but where can i find those good fats? if you can give me some example of food that has good fat id love that