THIS LINK COVERS THE FOLLOWING TOPICS:
- Proven, effective exercise routines
- Diet
- How to lose weight
- How to gain weight
- Supplements
CLICK 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. bodyweight
Adjust calories as needed based on your goals / results.
Mobility, Stretching, and Self-Massage Resources:
MobilityWOD: A blog that focuses on maximizing mobility - also covers some self massage. Here is a great selection specifically for squats.
This article covers some essentials with a few references to MobilityWOD
Molding Mobility and Starting Stretching: Concise beginners guides to mobility & stretching.
Foam rolling the critical bodyparts
Make your own foam roller
