Toolness attempts to design a diet and supplement list for mass gaining with minimal fat. Supplement List Some type of creatine drink with simple carbsMass Gainer Shakes Regular Protein shakes Glutamine <600 gram jug from food for less is good> Saw Palmetto Branch Chain Amino Acids Flaxseed Oil, pills or liquid Some type of energy pills with caffeine, aspirin, and Ma Huang or ephedra (diet boost by optimum nutrition is good) Melatonin, this stuff is great to make you sleep deeply which is a MUST to grow!! Diet with Supplement list and times Waking: 1 cup of oatmeal, not instant. These are good carbs and calories. Regular protein shake with flaxseed oil mixed in, or take the pills Glass of orange juice or piece of fruit 10 grams of glutamine 2 BCAA pills Saw Palmetto, use whatever dose the bottle says 12 oz water Diet boost pill if you need it to wake up Drink water all morning..... Lunch: Tuna or Lean meat, (turkey, ham, chicken) Mixed vegetables (this is important, don't skip it!) Complex carb source (pasta, potato, oatmeal, etc.) 12 oz water Fruit or glass of juice 30 min Before workout: Mass gainer shake (like 100 carbs and 400-600 calories is about right, 30-60 grams protein) 5 Grams Glutamine 2 BCAA pills 12 oz water one diet boost pill (not if it's after 6pm) Drink like a half a gallon of water while working out! Immediately After workout (at the gym or within 10 minutes) Creatine drink with simple carbs Mass Gainer Shake with a protein shake mixed in (try to get at least 60g protein here) Dinner: Protein source, some fat here is ok (Cottage cheese, steak, etc. 60g protein here) Boiled or steamed vegetables (get cheap frozen mixed veggies) Complex carb source Fruit or juice Water After dinner snack: Mass gainer shake Water Right before bed: Protein shake, at least 2 scoops Or eat a cup of cottage cheese, this will release protein slowly as you sleep, it's good 10 grams Glutamine 2 BCAA pills 12 oz water Melatonin if you need help sleeping Try to get 4,000-6,000 calories a day, keep the simple sugars/carbs down This diet and supplement list will help greatly, giving large amount of anti-oxidants from the fruits and veggies which will help protect your system Drink lots of water!!! Make sure you get at least 1 gram of protein per lb. body weight