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

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.

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