/fit/ - Fitness

fuck i ruined the formatting >no delete post option codemonkey tcsjeet hands made this http://liamrosen.com/fitness.htmlhttp://liamrosen.com/fitness.html

Diet & Body Re-composition ----- - Initial Body Fat and Body Composition Changes https://web.archive.org/web/20130126170324/http%3A%2F%2Fbodyrecomposition.com/muscle-gain/initial-body-fat-and-body-composition-changes.htmlhttps://web.archive.org/web/20130126170324/http%3A%2F%2Fbodyrecomposition.com/muscle-gain/initial-body-fat-and-body-composition-changes.html - General Philosophies of Muscle Mass Gain https://web.archive.org/web/20130126163731/http%3A%2F%2Fbodyrecomposition.com/muscle-gain/general-philosophies-of-muscle-mass-gain.htmlhttps://web.archive.org/web/20130126163731/http%3A%2F%2Fbodyrecomposition.com/muscle-gain/general-philosophies-of-muscle-mass-gain.html 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 here : https://www.calculator.net/tdee-calculator.htmlhttps://www.calculator.net/tdee-calculator.html 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.

Basic Barbell Lifts: ------------ - Stronglifts is a great resource for the five basic barbell exercises. https://stronglifts.com/#guideshttps://stronglifts.com/#guides - Mobility, Stretching, and Self-Massage Resources: - Yoga for athletes: Yoga can be done anywhere without any equipment and is excellent for building flexibility. https://www.yogajournal.com/practice/yoga-for-athletes/?scope=anonhttps://www.yogajournal.com/practice/yoga-for-athletes/?scope=anon - Mayo Clinic basic stretching guide Make your own foam roller https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848

>>6 >1.5 per lb no way. this isnt even good for you. mutts have exaggerated everything 1.2g - 1.6/kg is fine.