Nutrition and Supplements.

P.S.: Iam not a medical professional and not giving any kind of advise to anyone. Please don't blindly follow and sue me :-)

Most people ignore this part and think just physical training is the crux of fitness, the fact is its not, my first six months of training has proven this. Proper nutrition contributes around 80% no matter your goal is to reduce fat or build muscle. The training contributes a mere 20%. I have researched around various diets in this process which I would list down below.

The nutrients can be classified as macro and micro. The macro nutrients consists of carbohydrates, proteins and fats. The micro nutrients consists of vitamins and minerals. Iam not going to list down the sources of these nutrients, please do your own research.

I have followed different kind of diets normal diet, atkins style and ketogenic diet.
Normal diet I split carbs, protein, fat in the ratio 40:40:20. In order to reduce fat percentage I had to bring the carbs down and increase protein intake. This didnt reap much benefits. I then switched over to atkins style where carbs where minimum and protein was the major source of fuel. This diet didnt prove good to me as when Iam on cutting (eating less calories below maintenance) the body switches to muscle to compensate, hence losing muscle. Then I switched to ketogenic diet (not for weak hearts) where the C:P:F ratio was 5:25:70, yeah you saw it right I take 70% of fat on this diet. If you haven't fainted listening this, this diet is really superb and believe me its not fat what makes you fat its the carbs what make you fat. When this much of fat is consumed and Iam cutting the body uses fat as main source of fuel and switches to body fat when it encounters a deficit. The diet used to be something like for first five and half days Iam totally on ketogenic diet (70% fat, 25% protein), then I do a weekend carb load for one and half days, this period allows me to take few beers too... read stuff on c-k-d.com.

I only take two kinds of supplements whey protein and multivitamin capsules. No matter how much veggi you have a day you wouldn't get all necessary vitamins, so there is no harm to have multivits. Along with all the above its necessary to drink atleast a gallon of water to keep you well hydrated.

Computing daily calorie intake :
A simple formula is body weight in pounds x 15 for men.. and body wt in pounds x 12 for women and split calories as 40:40:20 (C:P:F) in case of normal diet and 70:25:5(F:P:C) in case of ketogenic diet.