[Short Hand]

supplements hmm.

MY Daily Supplement Dosages.

Wake Up
2 Green Tea Pills 500mg total
Work Out for 2 Hours (Cardio, Definition Training, Muscular Strength Training, depends on the month and what I want.
(Creatine With THe Workout Every other (month) for half a year. (So every other month for half a year. thats 3 months a year max in total.
Lunch
Gulp Down 2 Pill's Of CLA
2 Green Tea Pills
Dinner (Usaully Protein Meat etc. with a potato for carbs.
Before Bed
3 ZMA Pills for better sleep (Zinc Magnesium Help muscle heal better)
2 More Green Tea Pills'

MOnth with Creatine 80 $ a month
Month With no Creatine 40 $ a month

Eames for you I would suggest a 2 month binge on Creatine right before/During every workout (if dialy) (Edit my mistake was thinking of whey protein at the time when I was typing in my train of thought")

-after that do steady Whey Protein For as long as disired until the disred body mass is gianed. Change meals ot include less carbs (still have good amount and lots of meat. (Whey Protein is just regular protein in a form so the body can absorb it in 17 minutes flat thus making the developement prime time right after the work out get the building blocks it needs at the perfect time).

Creatine should cost you 30 a month and the Whey around 35 $ american for good stuff.

-Make sure to balance out and not work out the same muscles day in and day out give them a daily break EG: work the triceps out every other day.

Best advice I can give. (Don't neglect the legs, people so often do.).