I'm a 23 year old male, 145 Ibs, 5'9 and this is my regimen:
I exercise for 1 hour for 4 days a week; I use a video that has aerobics and weight aerobics.
I also take the following supplement:
GNC Men's Mega Men® Maximum Nutrition Formula: Chocolate powder;
which contains the following:
Vitamin A (as Vitamin Palmitate): 5,000 IU
Vitamin C (as Calcium ascorbate): 300 mg
Vitamin D (as Cholecalciferol): 800 IU
Vitamin E (as Vitamin E Acetate): 30 IU
Thiamin (as thiamin HCl): 25 mg
Riboflavin (Vitamin B-2): 25 mg
Niacin (as Niacinamide): 25 mg
Vitamin B-6 (Pyridoxine HCI): 25 mg
Folic Acid: 400 mcg
Vitamin B-12 (as Cyanocobalamin): 25 mcg
Biotin: 300 mcg
Pantothenic Acid (as calcium pantothenate): 25 mg
Calcium (as calcium citrate calcium carbonate dicalcium phosphate): 500 mg
Magnesium (as Magnesium Oxide): 100 mg
Zinc (as Zinc Oxide): 15 mg
Selenium (as Selenium Amino Acid Chelate): 70 mcg
Copper (as Copper Gluconate): 2 mg
Manganese (as Manganese Sulfate): 2 mg
Chromium (as chromium amino acid chelate): 120 mcg
Molybdenum (as molybdenum amino acid chelate): 75 mcg
alpha-Lipoic Acid: 25 mg
--Antioxidant Fruit and Vegetable Blend: 105 mg
saw palmetto powder
plum powder
wild blueberry powder
cherry powder
parsley leaf powder
kale leaf powder
spinach leaf powder
Wheat Grass Juice Powder
cranberry powder
strawberry powder
orange powder
raspberry powder
Brussels Sprouts Powder
asparagus powder
blackberry powder
Broccoli Powder
bilberry powder
Grape Skin Extract
Beet Juice Powder
Cauliflower Powder
apricot powder
papaya powder
Carrot Powder
cabbage powder
garlic powder
grape powder
pineapple powder
Fiber Blend (2.5 g Inulin & 2.5 g FOS): 9.75 g
Inulin
FOS (Fructooligosaccharides)
Gum Arabic
soy fiber
Cellulose Gum
Resistant Starch
essential fatty acid blend
High Oleic Sunflower Oil
Borage Oil
Lutein: 950 mcg
Lycopene: 950 mcg
Astaxanthin: 50 mcg
Zeaxanthin: 50 mcg
L-Arginine (as DiArginine Malate): 1,000 mg
Policosanol: 10 mg
Phytosterols (as beta sitosterol campesterol and stigmasterol): 800 mg
Green Tea Extract (Decaffienated): 10 mg
Inositol: 10 mg
Calories: 90
Calories from fat: 20
Total Fat: 2 g
Saturated Fat: .50 g
Cholesterol: 20 mg
Sodium: 50 mg
Potassium: 40 mg
Total Carbohydrate: 12 g
Dietary Fiber: 5 g
Sugars: 1 g
Protein: 6 g
I mix the powder with lactose free Milk.
I also eat 1 Banana, 1 apple, a cup of strawberries everyday and on occasions a cup of wild blue berries.
What do you think?