I've been lifting for 3 years now and have decided to start taking some supplements. I'm 5'7" 161 lbs with ~12% body fat. I'm looking to get cut.
I've purchased Now whey protein isolate, Gaspari SizeOn Tablets (Creatine Gluconate), Optimum OptiMen (Vitamins), Flameout, Prolab Glutamine Powder, and Controlled Labs Purple Wraath (BCAA's).
In specific I would like to know how much creatine, BCAA's and gluatmine to take for my body weight. Furthermore, when should I take those? I've heard that the recommended dosage is set too high by the manufacturer in an effort to sell more of their proudct. Finally, some of the supplements have overlapping ingredients. For instace, the OptiMen vitamins have 800 mg of amino acids which are also founded in the Purple Wraath.
Sorry for the lengthy post and I appreciate any input.
Thanks and have a happy holidays!