Preworkout: Jack3d or NO Xplode
Intra-workout: IntraBolic or First Order
Post Workout: Platinum HydroWhey or CytoGainer
Before Bed: Casein Protein (many different manufacturers)
Every day: LOTS OF WATER and a multivitamin.
Every night: LOTS OF SLEEP.
On your lifting days, lots of carbs are fine. On your off-days, get most of your carbs (if you can) from fruits and vegetables. Avoid carbs before bed.
Lift 3-4 times a week. Intersperse cardio to mix things up.
Intra-workout supplementation is optional.
Food: Eggs, Egg whites, Wheat Bread, Lots of Whole grains, Oatmeal, Bananas, Greek Yogurt, Blueberries, Ground Flaxseed, Chicken, Fish, Brown Rice, Broccoli, Avocado, Turkey Burgers, Pasta, Olive Oil ...
Eat a LOT. Quantity and quality are both key.
JayDope is the man to ask.