Supplementation.

Aside from food, you can benefit from correct supplementation. I'll go over some basic supplements that I've used.

Protein powder: There are many different brands and flavors to choose from. It should be used to supplement in protein that you don't get from a food source. Generally, the most essential time to take is right after you finish your workout.

Creatine: This is another supplement this is used in muscle building. This should be taken preworkout. Creatine is available in unflavored powder or different flavors. I would recommend only taking 5 grams per day. 5g is equal to 1 tsp. WARNING: This stuff can be really tough on your kidneys. You MUST keep track of your water intake and make sure you're drinking 1 gallon per day MINIMUM.

Multivitamins: I'm sure you've seen these around you're local store. The name is self explanatory. Each tablet is packed with daily amounts of different vitamins.  

Omega 3 fatty acids (fish oil): Ok before you say, "Ew" or "Gross", let me tell you...it's tasteless. These come in capsule form and are coated for no taste or smell. The bottle is usually found on the same aisle as the multivitamins and is usually dosed at 4 caps per day.

Energy boosters: There are so many out that I couldn't name them all. This is taken preworkout  Most are in powder form and come in a wide variety of flavors. Most have caffeine and different stimulants to get you going before you head to the gym. A lot of them contain creatine so be sure to read the label. If it does indeed contain creatine, I'd recommend using this as your creatine source as well. Also, do not use if you have a history of heart problems or high blood pressure. Remember, always take a small dose to test your sensitivity.

There are many many MANY more products available. These are just the ones I've personally used. As always, it's a good idea to discuss supplementation with a trusted/family doctor.

Let's go over a sample workout routine.