I am from India, where buying supplements is not possible for every one. Supplements are almost always expensive. There have been cases, where spurious supplements have resulted in dangerous results for the people who have taken them. Health magazine reported two deaths caused by excessive creatine intake. The brand of creatine was not mentioned, but I wouldn't want to play with fire. Also, the same report carried out some allegations against the supplement industry in general.
I would like to share my diet with you folks. I am taking whey protein on and off.
However I have managed to grow from 64 kilograms to 69 kilograms in about 2 months.
I train about 4 days in a week. Mon-Tue & Thu-Fri. If possible, I try to do one trek every weekend. Trekking is a good cardio activity and it also provides good exercise to my lower body.
06:30 - 1 Glass of Milk with Biscuits.
07:30 - Some homecooked meal. Indian Meal.
09:10 - 1 Cheese Toast + Fruit Juice.
11:00 - 1 coffee (Sets me thinking)
12:15 - Lunch 3 Rotis, vegetables + rice & yoghurt (curds) + poppadums.
16:00 - Some snack along with cold coffee.
18:30 - Potato Toast + Fruit Juice
19:15 - Fruit Portions - Apples & Bananas (mostly).
21:00 - Dinner 4 Rotis, vegetables, salads, dal, rice.
22:30 - Whey Protein (20 gms) + Milk
This is my diet. MRP's are not available in India. I eat non-vegetarian food (mostly goats' meat or chicken) on Sundays.
My goal is to cross 72 kgs by end of Dec 2003. I am 6 foot tall.
What additions do you suggest?