Morning: 1. A-z Multi vitamin & mineral tablet That fills 100% of your daily recommended amount. Any brand will do
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2. 200mg caffeine tablet on days you plan to physically exert yourself don't take more than 2 in one day. Don't take it regularly this is only for days where you have to perform
On a day to day basis use 400mg Theobromine tablets 1x per day. You can skip it on rest days or light work days.
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Night:
6g of creatine (like mentioned in the workout section) this will give you energy and fill your muscles with water & ATP which you need for exercise and be productive.
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1x 15g beta caroteen tablet this will improve your skin.
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Neutrition:
Drink 2L of water through out the day.
This will improve skin, liver performance, energy levels and make your skin eyes look healthier
Eat the right amount to sustain a bmi of 22 at least and eat healthy enough so you can eat as much as youd like without putting on too much weight based on your energy output & metabolism.
You'll need to work a lot harder to look great at a bmi of up to 26 so try to stay around 22.
If you're a 5 now with average health you will be a 6 with Good health.
If you're a 9 and neglect your health you could drop down to an 8 or lower over time. Eat healthy and protect your body.
