Help with Vitamin Supplementation

[WBBIRL]

Okay, I read the article "The Importance of Vitamin and Mineral Supplemenation" and have a few questions now.

I know I have a poor diet, nothing much I can do about it right now as 6$ an hour doesnt go that far. I know that most people say the best supplements to spend your money on is food, but again I can't afford to buy all the foods I would need on a regular basis. After reading that artice and seeing the recommend doesage of each vitamin daily I've decided that those minerals along with whey and casin protein should be a nice boost to my crappy diet. Im also consdering takeing a Thermogenic/Fat burner but that wouldnt be right away and not for a while anyhow. Im going to start lifting again in december and want to have all of this stuff taken care of by then. These are the doseages that the article suggested.


* Vitamin A – 5000 IU

* Vitamin C – 500 mg

* Vitamin D – 400 IU

* Vitamin E – 400 IU

* Thiamin – 100 mg

* Riboflavin – 100 mg

* Niacin – 100 mg

* B6 – 100 mg

* Folic Acid – 400 mcg

* B12 – 100 mcg

* Biotin – 100 mcg

* Pantothenic Acid – 100mg

* Magnesium – 350 mg

* Zinc – 30 mg

I went over to my local dollar store to pick up some vitamin C tablets and found they had alot of this stuff for very cheap. I got 60 500mg Vitamin C tablets for 2$. I will go tommorow and check out the rest of what they have after work and check out the dosages per severing and such.

But to my real point now. When in the day should this stuff be ingested?? In the moring?? pre or post workout?? during workout?? or half sometime and half some other time???

And what ones could I afford to drop on (mainly I wouldnt neglect any save I couldnt get them at that dollar store).

I will also be getting some fish oil, flax seed oil, sunflower oil, and olive oil capsuls from this store.. I know they have all of this except for the olive oil.. that ill check on tommorow.

[Built]

Ditch all but the fish oil - it's the only one you need. I take 10g daily, you may need more depending on your weight.

Use olive oil in your salad, the only other supp you might want is a good multi and maybe some extra vitamin C.

I take a gram of time release vitamin C right after I train, and trickle the fish oil in with meals.

Eat food. Don't worry about the supps, k?

[WBBIRL]

K, ill get the fish oil and have the vit c tables. Ill pickup a few bottles of muli vit's and see how it goes.

Im over 300lbs now, so how much would I need??? Im guessing atleast 20g.

[Built]

15-20 g daily won't hurt you - count it as part of your fat calories.