Ok im a pharmacist
so i got teh skills to talk here .....
Firstly you need to calculate your ideal body weight (IBW) and this is done as follows:
IBW = (male) 50kg + (0.9)(each cm > 152cm)
(female) 45kg + (0.9)(each cm > 152cm)
IF you are starting and want to lose weight DO NOT use weight reducing supplements because they have what is called an elastic effect as they will work while you take them however the effect is lost and u will gain weight the minute you stop so its better to do it naturally with a weight loss diet
The main thing is to have a low fat and carbohydrate and high protein diet. Because although fat has 14 times more energy than simple surgars its the last to burn up as fuel in the body. So you diet should have enough carbohydrate to sustain your daily activities and a high protein content to prevent protein catabolism, thereby forcing the fat in the body to burn as an energy source.
Diet wise try to break up your meals into 5 smaller meals rather than 3 big meals. For those that eat rice maxium of one handful of COOKED rice per meal and stick to white meat such as chicken or fish (fish is better as it has omega 3 and 6). NO sweets NO fatty foods NO take aways and its pointless to eat 5 helpings of healthy food cause you going in a circle oh and for those who dont eat rice you better start cause bread (white brown whatever) is a NO.
Exercise must be at least 3 times a week (essentially every alternate day) for about an hour maybe 2. However most people dont have time for this but to keep healthy it can be divided into 3 15 minutes sessions of cardio workout per day i.e 15 minutes sit ups jogging in the morning again after work and before you go to bed.
Supplements: now this is the tricky part, those guys UNDER 18 are not suppose to take fat burners and the reason is that these do have the potential to alter your basal metabolic rate so dont take em the rest of us its decide on your own (how much cash u got to waste). Everything has a cost on the body and the fat burners are the most costly (had a patient that got renal failure from over doing it). if you are on supplements you should be consuming at least 12 glasses (approx 3 litres) water per day NO COKE NO FRUIT JUICE (cause freshly squeezed juice has a lot of fruits
more than u normally would eat and fruits do have fructose some have sucrose rather eat the fruit and get full than drink juice).
For building up muscle (again recommend that you do it naturally) but if u guys want good supplements then this is what you need:
A basic protein shake (usually Whey protein one that contains no or little carbohydrate)
A meal replacement (diet shake for non-training days)
Testosterone + creatine + off-cycle (very important because then all your testosterone will be broken down into oestrogen and you gonna have a problem)
Alpha Nitrox to increase vasculature (blood suppy)
and a protein powder of L-Glutamine (for speedy muscle recovery)
Milk Thistle supplement (protect the liver from supplement beating)
Supplements are meant for a boost not to be taken continously and its recommended that after a period of 3 months that you take a break of 1 month before starting again (mainly cause at this point you will probably be broke
)
if any question feel free to PM me i dont mind being the PCF pharmacist lol
*edit*
I didnt see the post on the top. Multivistamins are a yes and a no. Although its important for you to have a healthy diet they are usually for those with malnurishment and most people around here are probably not starving and are malnurished on the plus side of the scale. They more of a marketing gimmick IMO and arent need daily however Vit C and E are needed as they are antioxidants
again change your diet and you wont need these things
Pharmaton. No use paying a huge premium on them IMO.