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This is great advice!

the least amount of change that causes the desired effect is going to be the best for you in the long run.

I would switch that around and eat more protien on a cut then bulk.

When your in a calorie deficit your body is going to do whatever it can to get the energy it needs, this is why you lose fat....

First off here is Wendler's advice on putting cleans into the program:

How to incorporate Power Cleans

- Before you squat or deadlift. Follow 5/3/1 template, you can either go balls deep on...

Most everybody sucks at doing squats when they first start doing them... they arent the easiest exercise but thats what makes them so great. they work alot of different muscles and it takes some...

I am amazed nobody has noticed the most glaring problem with this guys training, A TOTAL LACK OF BACK WORK!

Lots of pressing and no pulling exercises is just asking for shoulder issues... getting...

Your only young once take advantage of it!

if you aspire to have any more muscle mass in the future go for it now... it will olny get more difficult to add lean body mass as you get older

also...

If I understand this correctly you currently are doing:

1: 1 hour jog with hills
2: 1 hour of intervals
3: jump rope for 1 hour


If that is correct I would say your way off base. Yes I'm...

do the exact opposite of the above, you want to brace the mid section google valsalva method

there are 3 likely causes of falling forward on a squat, I will list them in order

1. To much weight...

this is my theory as well, and I am working around an existing back injury for many years. I have never had an issue with deads.

for higher reps I use RDL, but still I go as heavy as I can (best...

what are you hoping to accomplish with this?


I have been doing complexes for awhile now 2-3 days a week on days I don't do my normal training, and have also done them in the past. They are a...

cut lifting to 3 days a week

if you want to prioritize one activity you have to take away from the other things you do

I've done something very similier with no negative side effects... i lost BF and got stronger

Just take it slow

In my opinion SS is almost ideal for losing fat, high intensity and low volume

post workout + sugar + protein = good

unless your diet is 100% perfect you won't really see much of a difference by changing the source of the sugar.

I have used expensive post workout supps in...

increase your 1 rep max!

until your max is decently over 300 the primary factor in how many times you can rep 225 is your strength level

someone like smcleod90 obviously posesses a good deal of...

your "lat press" is called a pullover

One issue that stands out to me is your exercise order is a little screwed up... a general rule is start with the biggest lifts first then do your isolation...

here is the problem right here... your new to training you don'nt know what your capable of or what it feels like to really push yourself. Your defeating yourself before you even step under the bar
...

#1: Women don't need to train different then men

#2: She isnt going to get bulky

#3: Is this a great routine? You don't provide alot of details to judge, but you say she is progressing and...

if I was in your situation I would do leg press/SL DL and then dumbell lunges or step ups

it sounds like a psychological issue to me

barring severe physical limitations, or completly screwed up form there is no reason you shouldnt be squating BW

I would add some type of glute/hamstring movement to your leg day, other then that it looks fine