creatine before the lifting, then plenty of protein after.. raw eggs for the amino acids if u can stand them. if not u can get protein supplements or shakes
Protein, protein, protein. Different kinds (beans, soy, rice protein). Creatine used to work but it's now illegal, as should everything that's been artificially derived.
supplements just make quicker results but to get the best results, add in hill sprints that builds muscle pretty damn quick and jump rope builds muscle plus cardio. I don't take supps and yet i'm 210 pounds of merly muscle. Do what you want just suggesting.