FOR MAJOR_FAN: 1. Per your height & age, your weight is seems consistent. If you plan to put on muscles, I would recommend protien shakes such as Myoplex (by EAS), or NitroTech (By MuscleTech), or Metrx (metrx.com). From my experience its not true what you heard regarding supplements not good for average Nepalis. There are various supplements, and each has its own remedy. For example: a protein shake or a whey-protien shake right after work-out helps develop muscle mass. You can use mega-mass which helps you bulk up, but not necessarily tone your muscle. You can also use creatine, which provides you instant energy and temporarily bulks up your muscle (by storing water in your muscle tissue). These supplements can be taken depending on each person's weight and goals. For you, I do not recommend weight-gainers like Mega Mass nor Creatine. I would definitely recommend protien shakes (very well balanced nutrition). On the other hand if you are a non-vegetarian, you could get the desired protien from meat, fish, & eggs. However, I still recommend you the protien shake as it should be consumed right after work-out. 2. Body fat between 14 - 19 % is considered very good, anything lower is excellent. Typically atheletes have 8 - 12 % body fat. Based on my experience & knowledge I would recommend the following work-out routine for you: Mon - upper body & mid-area (abs & torso) Tue - lower body (calf, thighs, etc) and jogging 3 miles Wed - same as Monday Thu - same as Tue Fri - same as Wed. Say you work-out upper body (chest, biceps, triceps, deltoids, etc) - you should give it a full 48 hours rest before you work on that area. This strategy allows you to develop your muscle and also gives you enough rest for that part worked. More importantly, weight-training helps boost metabolism, and it usually remains high for 48 hours. This is the key factor for loosing weight, even when your just sitting, walking, or sleeping. Drink atleast 80 ounce of water. Avoid soft-drinks and alcohol if you can. Smoking kills your stamina - so its a no no. Another thing, do a light warm-up (see my earlier postings). Don't jog before weight-training, save the energy for the dumbells/barbells, etc. After you finish with weights, go for a jog to cool down - then dash home for a good protein shake. Incase you don't have time to work-out 5 days a week, then Try this: Mon - upper body followed by 2/3 mile jog Wed - lower body & mid-area (abs, torso) followed by 2/3 mile jog. Fri - same as Mon. Tues & Thus - do situps, and plenty of push-ups at home. Hope this helps.