l wanna get lean muscle mass, l am 6'3 200lbs and l am athletic but have been out of sports since highschool and l would like to know if you could tell me what foods to eat, other good excercises, vitamins suppliments, etc., after or before a run i.e workout.Really just any wisdom on this subject is appreciated, Thanks!

Eat a banana 30 minutes before you go. Eat 90 calorie tuna packets (in water). They are protien packed and do not bulk you up. Lunges and squats are awesome. Also, do other cardio like riding a bike because it really hurts your knees.
l am a runner, biker, l go to the gym, etc. It is important to be diverse with exercise!

Swimming is the best exercise l can think of, and if you take a multiple vitamin in the morning with your breakfast your food will be absorbed into your system more efficiently. An extra dose of vitamin C in the late afternoon or evening will help with stamina and immune response.