Omega-3 fatty acids, > 1000mg/d
CoQ10 ~ 100-200 mg/d. (look for Ubiquinol rather than ubiquinone is possible and can afford it (Kaneka Co of Japan was able to synthesize and stabilize this endogenous compound). Ubiquinol has better absorption and plasma levels = increased metabolic energy (ATP) levels.
Sulbutiamine (thiamine analog) on workout days (1-2 grams dose at start of day)
For building and anabolic training I eat ~1000 calories more than my BMR. Workout varies depending on targets I want to bulk at the time. Within 30 minutes post workout have 20 grams of protein. More has shown no clinical advantage even in large body builders. Follow this with a refined carb to produce an insulin spike for increased anabolism. Protein and creatine supplements are effective in increasing muscle growth.
For cutting and definition I eat ~500 less than my BMR.
Resistance training includes 150 pushups/day, 45 pullups/day, biceps curls and lateral raises. Weekends off is OK for me, YMMV.
I run or walk the including a causeway (4 miles) about 3 x per week.
Energy intake for maintenance should be ~1.3 x your BMR. More if you are very active, less if you are sedentary.
All diets should be well rounded, colorful and fresh. Focus on lean proteins but occasional fatty meats are OK as well. Eat a variety of vegetables and complex carbohydrates. Limit sweets, and refined carboydrates, except following an intense lifting session. (see above note). Dont bother counting calories, but try and keep track of your protein grams. Protein supplements are useful when building and cutting, as protein intake should be reasonably high during these periods. Grams of protein should be ~2.0 per kg of body weight, more or less as needed. Not for long term.
This is my basic routine, and may or may not work for you, depending on your size, labs, activity levels etc.