Trying to put on SIZE ?

Looking to get BIG ? Generally speaking you need to lower the amount of reps for each set that you do. Stick to this principle even if the weight is to "light". Example: when doing a Bench Press for 3 sets, perform 3 sets of 5 reps even if the weight is "light". As a rule of thumb keep your sets between 4-8 reps to help build size. To avoid injury begin with lighter weights but do not go over 8 reps. You can cycle this phase anywhere from 2-3 months depending on your goals. Remember: Getting Big requires more food/calories to build muscle so eat up!

Supplements ?

Should I take supplements or do I rely on a healthy diet to meet all my requirements ? As a general rule of thumb take the most natural/organic supplements possible. The 'designer' products with fancy labels that have artificial sweeteners and fillers are basically a bunch of crap and your body will not be able to process it. Look for products that have sweeteners such as Stevia Leaf instead of artificial flavors. When shopping for supplements take a look at Vitacost.com for reduced costs compared to Whole Foods or GNC.

Looking to cut weight? Get your cardio in the morning on an empty stomach. This means no juice or coffee, just water. Why? This will burn through your liver glycogen stores for the 8 hours you fasted during sleep, you will then tap into your "fat reservoirs" for energy. Keep in mind you may also cut muscle doing this but will trim the waistline. Remember: Eat breakfast after your cardio.

Fitness Tip of the day: Always combine a small amount of protein with each meal or snack you have throughout the day. Even if you're a vegetarian this can easily be done. This will ensure that you keep a consistent ratio of carbs/protein/fats neccessary for building a better body.

http://healthyliving.msn.com/nutrition/14-foods-you-should-never-eat