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.
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 MobilityWODMolding Mobility and Starting Stretching: Concise beginners guides to mobility & stretching.Foam rolling the critical bodypartsMake your own foam roller