I take the following:
40g of whey protein.
One cod liver oil pill.
One daily vitamin.
One caffeine pill or cup of coffee, pre-workout.
In the past, I've taken 9g of beta alanine per day, but am currently waiting until I'm not so broke to buy more.
For the last five days, I've been loading creatine monohydrate at about 10g per day. I will be taking creatine for the first time in almost a year during this uninterrupted training period. I'm not normally on it because I worry about water retention, particularly close to a meet, but now is my chance to try and benefit from it.
But yeah, that's it.
And at the very minimum, I think that one isn't ready for supplementation until you're taking your training seriously enough to be eating for performance. Most new lifters aren't at that stage yet.
Beyond that, I don't really have any strict guidelines to give. I think it's less a matter of experience than it is a matter of how seriously the person in question takes his or her training. Someone who eats like shit and doesn't sleep is throwing away money on buckets of Jack3d.
