Supplements?

Hey everybody, im totally new to this site, and have bin reading post and have bin just looking around for about 3 hours, and I must say, there is so much useful information, im happy that i can accros this site, anyways this is my first post and have looked around but havnt came across anything about supplements(sorry if im looking in wrong spot).I just want an overview on everything thing from a good multi vitami, to a good protien and also opinons on creatine or any other supplemtents, im 19 years old and im about 5'10 and weight 123lbs, so im just getting getting some information on i guess everything before i get onto my journey..also about protien powders, some people recommend a weight gainer but have bin reading on other sites that not good cause its full of artifical flavors and alot of sugars, and just to get a whey protien(witch ones good brand?),my goal on everything for me is not just to gain muscle but fat too, considering im skin and bone, as i "hear"...So it would be great if i could have some opinions from some people, and maybe get pointed in the right direction,also looking for a work out plan that would do what i need, dont know how many days i should be going to gym and how many days that should be rest days,all i got so far is i should be lifting heavy but dont know what rep i should be struggling on (5),(10),(12),or does it differ per work out, i got alot to learn and im deffently a person that loves to hear everyones opionn,so hopfully you guys like i said point me in the right direction....Thanks

Multivitamins and supplements are hightly overrated.  If you have a balanced diet with enough calories, you should get enough of all the vitamins and minerals your body needs and not need any kind of supplement.  Eat lots of fruit and veg and decent amounts of protein sources and good fat sources as well as stuff like whole grains and dairy, and you'll be set on the vitamin/mineral front.  To gain muscle, make sure you're eating at least 1 g of protein per pound of bodyweight.  To gain weight, you'll likely need to eat more fat than the average person simply because fat has more calories per gram so it is a denser calorie source.  I'm not talking about eating a slab of butter, of course, but high fat foods like avocados, nuts and cheese will make it easier to get in all the calories you need.

For strength training, start with whatever weight you can use for 10-12 reps but no more.

Hi. I think it is good to at least take a multi vitamin and calcium with d. Even with a healthy diet. I take womens one a day and generic calcium with D. I take a lot of supplements but it is for my nerve condition. You are underweight. Are you a male or female? What is your daily intake now? There is a range that different people need but 2500-3000 and that is with no activity. I don't know much about protein powders. I know some people have boost or ensure which I have done in the past to get in calories plus nutrients. The starting point needs to be to increase calories. So can you come up with a plan for that?Limit activity till you reach a healthy weight and then the goal can be to add that in.

hi welcome

i take calcium and vitamin d  plus forceval and thiamin , as my doctor said the best medicine is food . no pill he could give you would be better. sometimes it is helpful when you are underweight , i had bloodtests which comfirmed i needed these vitamins perhaps that would be an idea for you ,all the best h x

Go to the Library and check out "The New Rules of Lifting."  This will give you a great foundation all the way around and it is an easy way to start.  Don't waste time with "weight gainers" because what you really need to do is EAT.  You need to eat a ton.  You want enough protein, but you are going to need plenty of fat (good fats) and lots of carbs (good carbs).  You just need to eat and lift heavy stuff.  Go to the gym and lift more (more reps or more weight) than you did the last time.   A multi, protein powder, creatin, and lots of water is all you need.  As long as you keep yourself hydrated, you shouldn't suffer any ill effects from those suppliments.  Again, just get the book and read it.  It will make your life much better from here on out.  You can get all your suppliments from Walmart as far as I am concerned.  Creatine should not be very expensive.  Get just the powder.  Don't pay for the fruit punch flavoring.  You don't need it.  Eventhough you don't have to be strong or big to have a great opinion on getting stronger and bigger, I can bench 180% of my bodyweight.  Natural ability has a lot to do with it, but hard work and intensity in the gym are critical.  Oh yeah.  AND EAT WELL!

Thanks Guys, Some Great Info!