Helping a friend get started so thought id show you too...

EuroDriver12

just a copy n paste of msg to get him started on nutirtion and supplements..

gonna bomb you with some info :P as i have time right now...

Nutrition: about 80% of your results depend on it.
You want to eat about 1.5g of protein per lb of bodyweight, if im cutting or bulking i try to get 1.8-2.0g per lb...
Don't worry too much about fats as long as they are healthy sources like almonds, cold pressed extra virgin olive oil etc as it raises your natural testosterone n help burn fat.
Keep carbs low unless you "plateau" which wont happen until 5-6 months of training then you carb load for 4-5 days.
Calories will count on your body weight... u look like ur about 187-190 in that case you want around 2500-2800cals a day. Thats just a "recommended intake" but it varies for everyone on activity level, metabolism, amount of muscle your holding etc. e.g. when i was bulking this winter i had to consume around 5000+cals at 195lbs... to put on a 1lb a week...

Protein ideas:
-Chicken breast (costco $18.99 for 2KG)
-Fish (Basa fish at costco $14.99 for 9-11 fillets)
-Tuna
-Almonds
-Protein bar as a snack at work (high in carbs though so dont eat too many)

Sides:
-Mixed veggies (frozen from costco quick n easy to make)
-Steamed rice

Again about 80% of your results will vary on what you eat... you could do the same workout eat less n lean out or you can eat more and bulk...


Supplements:
in order that i would buy them... now you dont need this stuff but it does help noticeably... only thing id say get 100% without excuses is multis which ur prolly taking already...

-Multivitamins

-Creatine Monohydrate ($19.99 will last you 4-6 months, already have it in ur body ur just topping it off as you dont get enough from foods.. water retention, bloating n other side effects are from improper use... if you get any of the sides it means ur taking too much... i take 5g in morning and 5 grams at night with good results)

-Tribulus Extract ($24.99 once ur late 20's n hitting 30's ur testostrone levels start to drop, tribulus is a natural root extract that helps your body bring its natural test levels back to normal.. it will also increase ur libido and tribulus extract is main ingredient in many bed performance drugs hah oh n it makes you sleep better at night!!)

-Arginine ($34.99 will last you 6 months and again its natural in your body and you are just topping it off as you dont get enough from foods, its provides better vascularity and N.O. delivery. This gives you a better "pump" at the gym and make you look leaner quicker)

-Protein powders ($54.99 for a month worth reason why this is last is because you should be getting your proteins from food sources, only time you need a protein shake is post workout. Reason being protein poweders are absorbed by your body so quick that only time it will use the whole 25-30g of protein is post workout when ur muscles are needing it.. rest of the day you need "slow release" proteins which you get from foods.)

Don't let the guys at stores talk you into pre-workouts, other testostrone boosters, creatines like cell-tech etc as they are all over priced, loaded with chemicals and main ingredient in all of them are the things i listed.. pre-workouts - arginine,creatine and caffeine (for less than a months worth its $60), testostrone boosters like A-50 main ingredient is tribulus and has some other things and for 22 days its $69.99 roughly... cell-tech is creatine mono with sugar/carbs in it 30days $59.99...

so everything is easy to take just follow instructions on labels only thing is for creatine to absorb you need to take it with carbs so gatorade or juice is needed... n arginine you can throw in with creatine...