Adarq.org

If i'm re-inventing my movement, I may need to start at the bottom, with my feet. I think spending some of my years in my formative stages of teenage hood in big clumsy basketball boots caused me to move while dragging my my heels. I've been told I run with a "heel strike. I will try strengthen my foot to support more athletic movement. Any exercises or drills I can find which will fix this will be helpful.

OH and i need to spend some time moving infront of a mirror. I realised when I cue chestup .. it tells me to be upright .. and to my body/mind, going lower into an athletic stance meant dropping the head (bent back) instead of lowering my hips by moving my butt back. If i can correct this mind-body connection and have chest up & butt out result in a lower athletic stance with a flat back, it will help with my swings, defence stance, jumping stance, etc.

First one that came to mind...
http://www.higher-faster-sports.com/forefootdominance.html

11/04/16

Total Cals- 2,522
P- 192g
C- 185g
F-  92g

Missed the macros a little but I'm not too unhappy with the day of eating. No junk which is a good start.

Fair, my main point(s) were to use a kinda verified BMR/TDEE and also not to use the same caloric input every day but adjust it on activity. I see you've got them locked already so it's all fine.
Agree about activity calculators. I only add specific bulky activities. I use 1800-1900 BMR so 2000-2100 TDEE. Then add bulky chunks of calories per activities, my activities are standard so its simple, e.g. 250kcal per hour of normal gym , 500 per hour for GPP gym , 600 per hour for full court bball , 300 per hour for light jogging/shooting around , 500 per hour for tempo/intervals work and so on. Calculating all daily activity from tables, for every little thing you do, is plain stupidity and madness combined

Yeah that makes sense. I'm partially retarded/obsessive when I do this stuff so I'm trying to make it as simple as possible. I figure I'll know within 2 weeks whether or not I'm getting any traction and if I need to get more specific.

recommendation: do heavy core work on lifting days, after main lifts. https://www.youtube.com/watch?v=0KZEGhqMOxA

I was planning on basic hollow body work mostly with plank and side plank variations thrown in. Nothing too destroying. I'm planning to do it on rest days cause I never get around to it on training days. Once I have built up a bit I can add to training days if I can.

Plan for the next few months (up till end of June).

- Cut! Currently b/w 94-96. Will cut to 88 or till waist is under 34". Waist is currently at 37". This means tracking cals again but that's pretty easy really.
- Work on hips, knees, ankles, lats, pretty much entire body. No brainer here. Get body moving correctly again.
- Core! Core! Core! Only lifting 3 days a week and will do some core work on every rest day. Still believe this is a huge limiting factor for me.
- Push upper body lifts. Incline bench, weighted chins, ohp.
- Work squat and deadlift to keep at reasonable level whilst working on body. I'll be happy if I can maintain a 140-150 DL max and 100 squat max while cutting and getting myself moving right again. This will set me up perfectly to make a run in the second half of the year for some squat and DL PBs.   
- Cardio: some cardio to be done on all off days. Even if it's a short circuit involving the core. This will obviously help with the cut.

That seems like a good place to start. Now that I know where I want to go from here I can go do it.

Have decided I'm going to stick with, and work at, back squats. I've never put in consistent work on them including all the mobility type stuff that's required. Pretty excited about them again now.

On another note, I'm getting back into the frame of training to be more athletic. I've been a bit reticent to do too much after injuring my knee and have also been quite lazy. Time to change all that.

I'm in a very similar situation regarding the squats. I've injured my hip last year (small labral tear due to a "hip impingement") and have been doing only front squats for months. Now I'm trying to introduce back squats back into my training and I still feel them a tiny bit in my TFL like you said. What helped me a lot is doing a good long warmup including several sets of a mini circuit consisting of different glute activation drills (x-band walks, glute bridges) and I found this video of omarisuf on youtube where he talks about foam rolling the obliques to improve this situation. For me it helped pretty well. Maybe you can give this a try too

https://www.youtube.com/watch?v=7IPBzJwdQ7o

This is pretty cool. Reminds me to roll my lats (will try the obliques too) as they get super tight and affect pretty much everything.

The rest of the vid looks a lot like Ido Portal's squat routine.