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 TOPICS Supplemental reading: Harsh's /fit/ Wiki
Diet & Body Re-composition Initial Body Fat and Body Composition Changes General Philosophies of Muscle Mass Gain Sample Diets Read 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 calories Bulking Diet: Calories: TDEE + 500 calories Protein: 1+ grams per lb. bodyweight Cutting Diet: Calories: TDEE - 500 calories Protein: 1.5+ grams per lb. bodyweight Maintenance: Calories: TDEE Protein: 1.25+ grams per lb. bodyweightAdjust calories as needed based on your goals / results.
Basic Barbell Lifts: Stronglifts is a great resource for the five basic barbell exercises.Mobility, Stretching, and Self-Massage Resources: Yoga for athletes: Yoga can be done anywhere without any equipment and is excellent for building flexibility. Mayo Clinic basic stretching guide Athlete's guide to foam rolling Make your own foam roller