Decreasing body fat percentage.?

I appear to be thin, but my body fat percentage is really high.. What kind of dieting and excercising would be neccessary to gain muscle, but still stay lean? I get a high cardio workout everyday (about 2-3 miles running) and I am planning to do some upperbody workouts at home right afterwards.. My main question is what my diet should be like (when should I eat? when should i not? what kind of stuff should i eat?) Would protein or creatine help my cause? If so, when should I take it.

Public Comments

1. as far as i know protein will give you muscle mass whereas creatin will give you lean muscle....
2. eat a lot of protein.