"Which one is better for building lean
muscle?"
Technically, it is high reps (6-12) for maximum
muscle hypertrophy. Low reps (1-5) builds maximum strength. However, I highly suggest training for strength in the beginning. First, you will build mass when you train for strength, just not maximum. Second,
bodybuilding (training for mass gain) is much more effective when you are strong, in fact, in the beginning, strength training is more effective.
"Also, what is the best diet for lean muscle?"
Eat healthy, whole foods. Eat 1 gram of protein per pound of body weight you desire to weigh. Drink 3-4 liters of water a day. Your caloric intake is way too low. If you are looking to gain mass:
( goal weight in lbs + (goal weight in lbs x 15%) ) x 25 calories per day
It's going to be a lot and you will gain a little bit of fat. But keep in mind that no bodybuilder you see went from scrawny to buff. They went from scrawny, to fat, to buff. If you try to minimize fat gain, your muscle gains will suffer.
"And finally, is there a supplement that I should be taking with my workout? "
Most are ineffective or overly expensive. If you must, take 1 or 2 scoops of whey protein. You don't need anything else. Whole milk is supplement of choice.
Take a look at the links below if you want some amazing workout plans.
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