Diet & Body Re-composition
https://web.archive.org/web/20130126170324/http%3A%2F%2Fbodyrecomposition.com/muscle-gain/initial-body-fat-and-body-composition-changes.html"> Initial Body Fat and Body Composition Changes
https://web.archive.org/web/20130126163731/http%3A%2F%2Fbodyrecomposition.com/muscle-gain/general-philosophies-of-muscle-mass-gain.html"> 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 http://www.fitnessfrog.com/calculators/tdee-calculator.html"> 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:
https://stronglifts.com/#guides">Stronglifts is a great resource for the five basic barbell exercises.

Mobility, Stretching, and Self-Massage Resources:
https://www.yogajournal.com/poses/yoga-for/athletes">Yoga for athletes: Yoga can be done anywhere without any equipment and is excellent for building flexibility.
https://www.mayoclinic.org/healthy-lifestyle/fitness/multimedia/stretching/sls-20076840">Mayo Clinic basic stretching guide
https://www.boxrox.com/athletes-guide-foam-rolling/">Athlete's guide to foam rolling
http://jaimeesallthatglitters.blogspot.com/2010/08/make-your-own-foam-roller.html">Make your own foam roller