Like they've said so far, we need a lot more detail about exactly what you're looking to do. What's your height, current weight, general bodyfat? What's your specific goal?
The most basic place to start is a protein-carb drink when you train. This article explains why. Start with that, plus good food, plus a good training plan.
In the week since your last thread, how many workouts have you done and what did you do in them?