Body types

Have you ever asked yourself why can't you gain any muscle no matter how much you train, while your friend looks like a greek god after the same amount of working out? Or why can't you get as lean as you'd want to?
It all has to do with the body type you were born with.
Ectomorphs are the thin, low-fat low-muscle guys that find it hard to gain anything.
Endomorphs' body stores fat much more easily, and they have a hard time getting rid of it, but they have a lot of muscle mass too.
Mesomorphs are low in fat, but gaining muscle is not that hard for them as for ectomorphs at all. They are the sport types - often called the "good genetics".

Most people don't have the signs of one type only - almost everyone is a mixture.

Ectomorph 

Small frame and bone structure

Flat chest

Small shoulders

Thin

Lean muscle mass

Finds it hard to gain weight

Fast metabolism

Endomorph 

Soft and round body

Gains muscle and fat very easily

Is generally short and stocky

Round physique

Finds it hard to lose fat

Slow metabolism

Mesomorph 

Athletic

Hard body with well defined muscles

Rectangular shaped body

Strong

Gains muscle easily

Gains fat more easily than ectomorphs

Best muscle building foods

There is food you should avoid, and there is food that you pretty much can't go without if looking to boost your muscles. Food rich in protein, food that raises your growth hormone levels, or contains important vitamins. Here are some examples:

Beef - not only it is a great source of protein, it also contains cholesterol, zinc, iron and vitamin B.
Brown rice - this whole-grain type of rice is slow digesting and provides you with energy long after you eat it. Furthermore, it boosts growth hormone.
Eggs - eggs are pure protein, and yolks also contain cholesterol - but don't be fooled, eating yolks is actually proven to lower your bad cholesterol levels.
Cottage cheese - another excellent source of protein which I have lately kinda fallen in love with, it is best to eat before sleeping as it contains casein - slowly digesting protein which will fuel your muscles through the night.
Milk - contains both whey protein and casein, so can be drank both before/after workout and before going to bed. Try to get organic milk which has 70% more omega-3 fatty acids than regular milk.
Oranges - have one before workout to boost your endurance, strenght and muscle growth.
Spinach, broccoli - both are good sources of glutamine and are considered one of the most "fit" vegetables that should be in everyone's diet.
Ezekiel bread - contains all 9 amino acids that body can't produce.

Post-workout tips

What is the best to eat after working out? With correct food and supplements, you can maximise the effectiveness of your workout. Who wouldn't want that?

Protein
There are two basic types of protein - whey and casein.
Whey protein is crucial for your post-workout growth. It is absorbed in body very fast and is able to supply your muscles with amino acids which build new muscle. 30 grams should be enough.
Casein is absorbed slowly. It will start getting digested after the whey protein has been used, so your muscles won't be starving. Try to have 10-15 grams.

Carbohydrates
Another important thing to have are simple sugars. They raise insulin level in body and help deliver protein and other nutrients into muscles. Your glycogen stores were also emptied, and sugars refill them. Amount to take varies on your weight and goal, 20-80 grams.

Creatine
Creatine will not only aid you in gaining mass and strenght, it also helps you recover and will be stored in your body for next workout. 3-5 grams is enough.