Help with Nutrition and Supplements

Im 22 and weight 194 lbs i just started working out like a month ago i have a routine at 5:30 am to 7 am and at night 8:30 run for like 3 to 4 miles....
what kind of nutrition should i have? and supplements take to get more muscle gain??

I take one 650kcal carbo-drink every day, and protein drinks when needed. As far as I've gathered you need 3 times your weight in grams of protein every 3-4 hours, so if you eat six meals you should have 44g of protein in every meal. So, supplement where necessary. I also take a multi-vitamin, extra zinc, creatine, and, immediately before or after exercise, a protein bar. (That's all I can afford for now.)

thanks man i'm gonna start doing that  i'll be back to let you know how is it going..

have a lot of protein shake
that will really help you
well you can have cows milk too which will also give you a lot o protein and carbohydrates

I was exactly where you are at a few years ago. I am 25, 6'2 and 220. For the most part I never really paid attention to nutrition, just drank lots of milk, ate alot of yogurt, creatine and protein shakes. Heh, and I never fail to gain the mass very quickly.
 
18 6'1 135
25 6'2 220
 
Alter

sounds great i just don't wanna get something like a beer belly so i quit on the beer however i still enjoy my tequila haha..

is it possible to stack animal pak with no xplode and nitrix?