It sounds like you are doing great. Your weight staying the same the last couple of weeks is probably a result of losing some fat , but building muscle. Worry more about your body composition rather than your body weight. When you lose fat and gain muscle the scale doesn't tell you much. It seems li...

Wide push ups focus on the chest. The closer you put your hands the more your triceps get worked. Your shoulders are also getting some work.

I prefer to have focus 100% on the muscle I am working, not on the music that is playing. That's just me though, most people will think that is strange, but the mind-muscle connection is a very important aspect of weight training. When it comes to cardio work, music is fine.

I don't know if you stretch much, but you should start to everyday if you don't. This may help to loosen you up and keep you limber. I know I neglected stretching on a regular basis for a while and started getting the snapping and popping quite a bit. I made it a priority to stretch everyday for 10 ...

The box jumps will help greatly especially if you are wearing a weight vest. Calf raises will also help.

Lifting heavy will help and yes you will still need to take in more calories. Putting on 15 pounds of muscle isn't going to happen overnight, so you will have to accept the fact that it will take a commitment. Think what 15 1 lb. Filet Mignons look like. That is a lot of muscle.

Injuries are setbacks, but make sure you are healed before doing any jogging. Keep a good diet while you are healing and you can do some upper body weight training also to help build some upper body strength and burn some calories too. The most important thing is to let the injury heal.

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You gained 3 inches which is great and mostly due to being a beginner. Your muscles respond great at first because lifting is a shock to the muscles and they respond well. Your muscles are now getting conditioned and used to the movements or lifts you are doing. For building mass on your arms heavy ...