Eat 6-7 small meals, rather than 3 large meals. If you are a beginner, do a full body workout 3 times a week. Exercise for at most one hour. The emphasis in exercising should be on the large classical compound movements, chest press, squats, deadlifts, stiff legged dead lifts, chins and dips. Avoid over emphasis on machines and isolation exercises.
Most supplements are junk.
A good multivitamin should be enough. I count flax oil and whey protein as food. The picture was taken at the GT Barbell Club. For information about this club, email me. QuitMeter Counter courtesy of XNet 2 .