I'll say this (and I am a trainer)...
YOU HAVE TO EAT!!!!!!!!
I don't care what the hell you're supplementing with. If you're not eating a ton, you're not gaining muscle. Period.
Then, of course, the second most important is protein. In my opinion, and others, which is based on self experimentation, client application, sports
supplement/dietary research and the best trainers/coaches in the world....the best is as follows:
Whey Protein: A quick burning protein that typically makes it's way through your system within an hour. Not all whey is the same. Isolate,
concentrate and hydrolysate. All you need to know is...Unless you're extremely sensitive to dair, stick with concentrate (in which case, I'd just
eat a bunch of eggs and steak!).
Casein protein: A slower burning protein (and actually slower digesting protein) that can take from a few to 6 hours to make its way through your
system. You can get pottasium, calcium and sodium caseinate.....or Micellar Casein, with the latter taking the longest to digest and best for taking
just before bed.
IMO: To optimize protein and caloric intake while maintaining a clean diet (meaning it won't be counter-productive by promoting fat gain and insulin
resistance) is to make a protein shake with coconut milk as the base and putting a few berries in with caseinate protein. It's tastey, calorically
dense and extremely healthy. It's something you would want to drink throughout the day to mainatain a highly positive caloric balance. Then
drinking Micellar Casein before bed to maintain a constant supply of protein during sleep/recovery.
Of course, after workouts, drinking whey protein is the best way to get protein to the muscles for repair quickly; however, if you combine dextrose or
maltodextrose with whey, the results can be significantly better. Follow a post workout shake with a calorically loaded meal.
Done. As far as exercise. The best advice I know is....LIFT HEAVY STUFF OFF THE GROUND. And do compound movements that engage the core.
Done and Done.