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/lit/ - Literature

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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
<img src="//static.4chan.org/image/temp/dinosaur.gif">

Supplemental reading: Harsh's /fit/ Wiki

>> No.2

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

<u>Bulking Diet:</u>
Calories: TDEE + 500 calories
Protein: 1+ grams per lb. bodyweight

<u>Cutting Diet:</u>
Calories: TDEE - 500 calories
Protein: 1.5+ grams per lb. bodyweight

<u>Maintenance:</u>
Calories: TDEE
Protein: 1.25+ grams per lb. bodyweight

Adjust calories as needed based on your goals / results.

>> No.3

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