bah, you have to consume tons of soy to affect estrogen.
Canned tuna is a regular thing with me.
Chicken breast, turkey breast, fish, shrimp, eggs, cottage cheese, low fat mozza...
I stay away from milk cuz its got a ton of sugar, but I dont think overall it's horrible for you
I havent ever taken creatine or any of those mass gain supps. So I cant comment if they work or not.
I have been drinking a dextrose/maltodextrose drink right after a workout (lifting weights, not after cardio) for about a month and have noticed a lot better gains then I was getting previously. My strength on lifts has increased dramatically.
Besides eating a lot of protein, try to balance your diet out. Eat a lot of good carbs, like veggies and oatmeal, whole grains, etc. Stay away from rice and pastas... fats are important as well. Supplement with omega3/6... coromega tastes good, I also use udo's oil blend.
I got tired of eating egg whites months ago. I switched from 8 egg whites every morning to 2 whole eggs (free range organic, just cuz they taste better) and I haven't noticed any negative effects. I just reduced my fat supplements.
Drink a lot of water too. Helps your muscles recover by flushing wastes out on some level (or so I read). I have also been taking l-glutamine and have noticed that it really helps the DOMS go away faster. Typically, after a leg's workout I would be sore for 5 days... now, after supplementing with l-glutamine I am sore only 3 days or so. Maybe it's a mental thing but hey, I documented it for myself
HTH