I've never tried it, but P90X or w/e it's called gets alot of praise here. Your diet will have to be in check, doing a clean bulk or "recomp" is something I would suggest. Gonny copy+paste something in another post & adjust it.
-Eat at maintenance or 100-200 calories above, with mostly whole foods/foods you enjoy. Yes it's fine to have a burger, or "junk" food once in awhile. At the end of the day it's calories in > calories out.
-Meal timing/frequency is irrelevant. Eat @ whatever time you want, even before bed, it doesn't matter.
-Be sure to get in about 1-1.5 grams of protein per lb of muscle mass, .4-.45 grams of fat per body body weight. Fill the rest with carbs, or a combination of the 3.
I could toss out how much you need, but I'd be off. Best way is to try ~2500 calories for about a week(guesstimation lol). Adjust from there accordingly, or go to the link below & figure it out yourself. You'll have to use one of the formulas, & plug in your: Height, weight, age(depends on which you use), body fat %, & lean body mass.
http://forum.bodybuilding.com/showth...hp?t=121703981
Supplements aren't needed. But I'd suggest to get a decent multi, fish oil, & protein powder(if you're not getting enough protein from your diet). I'm a "gym rat", never really done a whole lot outside of it. So, I'm not really of help there.