THIS LINK COVERS THE FOLLOWING TOPICS:- Proven, effective exercise routines- Diet- How to lose weight- How to gain weight- SupplementsCLICK AND READ THIS BEFORE STARTING A THREAD ABOUT THESE TOPICSSupplemental reading: Harsh's /fit/ Wiki
Diet & Body Re-compositionInitial Body Fat and Body Composition ChangesGeneral Philosophies of Muscle Mass GainSample DietsRead the above articles, and decide whether you need to bulk (add muscle), cut (lose fat), or maintain.Calculate your Total Daily Energy Expenditure (TDEE) in caloriesBulking Diet:Calories: TDEE + 500 caloriesProtein: 1+ grams per lb. bodyweightCutting Diet:Calories: TDEE - 500 caloriesProtein: 1.5+ grams per lb. bodyweightMaintenance:Calories: TDEEProtein: 1.25+ grams per lb. bodyweightAdjust calories as needed based on your goals / results.
Basic Barbell Lifts:Stronglifts is agreat resource for the five basic barbell exercises.Mobility, Stretching, and Self-Massage Resources:Yoga forathletes: Yoga can be done anywhere without any equipment and isexcellent for building flexibility.MayoClinic basic stretching guideAthlete'sguide to foam rollingMakeyour own foam roller