How can you work out, gain muscle and NOT be sore in the morning?

I want to start to work out and lift weights but I don't know how to get results. Right now I am 165 pounds 5'10 height all skin, bones and fat. What can I do to get like (best person I can think of) The Rock or Bruce Lee with out the use of drugs. Also any tips on reducing sore muscles would be nice to. Does Tylenol work or anyt other over the counter medicine work? AND lastly what type of diet should I use, I'm thinking Atkins diet. DOUBLE LASTLY how about those powder things that you put in water do they really help if so whats the best one? Thx