OK i am planning to gain muscle and quite alot of it hopefully. I have only just started lifting and the advice ive been given on nutrition is to eat clean. I have read up on what foods to eat but I would like a more 'set in stone' diet to follow. So can anyone tell me what protein/carb/fat ratio I should be taking and how many cals I should be having, also should I start taking creatine also? I currently weight 135 pounds. Thank you
