Not to harp on the kid but its always been my understanding that you will gain muscle faster with more than 12% body fat, then you can just cut the fat because you will have the muscle underneath to burn it off, so yes everyone here could give you a grocery list of crap to buy but what good would it really do because all you really need is alot of food. and by the way if your at 4% you don't have a slow metabolism in fact you probably have a fast one so take the time to get another meal in per day. I read an interesting post here that pretty much said that a big power lifter that might be say for instance 20% will out gain someone that is 10%, so load up on the best supplement ever food.