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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