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| 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 | |
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| 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. | |
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| 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 | |