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just run some sprints and replace some carbs with protein. and focus on benching your bodyweight once before cutting and focusing on hypertrophy

i would bet a week's pay that you hurt your knees running and didn't help them by leg pressing. you'd be best suited without overdeveloped quads on a small-ish frame. your knees are overcompensating....

also as someone with past knee problems and a little medical knowledge,

your problem might have to do with isolating the quads through both running or leg press (an always dangerous fixed movement...

touche'. but you put so much time and energy into being in shape, yet you're slow, tiny and weak. ever consider that linear progression on the big 3 and high-intensity cardio might be better. jesus...

c'mon maybe he's good at math or not a native english speaker. you should have better things to do at work right now than busting his balls, like jerking off and playing solitaire.

you look frail and you're knowledge of weight training is abhorent. other than that, i'm on board

that was a good read brotha. ill stick to carbs and heavy lifts, myself but i admire you a **** ton more than those 160 lb aholes haha

good luck

interesting. whats your weight and lifts...im thinking of changing up from ss

not the worst

whats your lifts/lifting history

Hugh Jackman...solid. I'm glad you're not looking for zach efron haha. but the best way to get ripped,shredded,strong,strong-looking or hugh jackman involves consistent compound lifts and subsequent...

ok well im about 6'4 225, not quite as fit as football you but have a similar workout and can move some weights...do sprints/a metcon on days off.

and i need like at least 4000 calories, to get...

oh sorry i missed the part about you being constrained by little equipment.

looking good is subjective so its hard to say what you want. but it all starts with adding strength while getting in...

whats your injury? what did your doctor say?

if you can do squats at all and stiff-legged deads/barbell rows, i would think you should be able to do heavy squats and regular deads.

no way you got those muscles/played college football on 2000 calories a day. so why eat less than then?

if you did used to just consume 2000 calories, f my genes.

it seems like youre a smart guy and dedicated. but from my experience it has many flaws and you will be wasting a lot of time and effort. sure it will benefit you better than doing nothing, but a...

ok ill assume your diet and form are good (at the very least meaning bar about to chest on bench).

if you've been at it for less than a year, and you're pretty light, so i'll assume you have,...

i think the one listed on the starting strength web site would be pretty legitimate. go there. and then do it or something similarly awesome and not a gay biceps/ab-fest workout.

oh and matty is absolutely right but i was just trying to figure out if your program sucks.

its impossible to answer without knowledge of your workout, form or diet. could you elaborate a little?

cosign the previous poster...i'd also add that you could probably be better off splitting your exercises up into 2 days (and alternating weeks where you do 2/1 of each day) or at least taking it easy...