Supplement and diet advice

So, my goal is to reach next freestyle season weighing around 220 and have less than 10% body fat. I have started lifting hard and heavy again, and have seen gains in a surprisingly short period of time. Right now, I weigh about 205 and have maybe 12 or 13% BF. I have started dieting and am trying to lose "soft weight". I have been losing fat, but my weight has stayed the same since starting (due to the gains). Anyways, what supplements should I take to help me gain (I eat a lot of natural protein, so I don't really need powder), speed up my metabolism, and help me gain strength, as fast as possible? I have next to no supplements (glutamine and BCAA tablets are it), so, whatever helps here. I lift hard almost everyday, so I can use what I get. Also, I need a diet to help me keep losing body fat. Thanks.

I take Whey protein 3 times a day and Eat lean meat and fish and dark green plants like broccli because they have high calicium and i need alot of that for my age but also eat fruit daily not that much mabye 2 apples i usually eat one before wrestling practice to get me my energy avacado is also good it is really high in protein but the only down side is its really high in cholesterol as well and so if you like to eat that i advise mabye 1 or 2 a week

http://www.wheyoflife.org/index.cfm

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Originally Posted by The Janitor

I take Whey protein 3 times a day and Eat lean meat and fish and dark green plants like broccli because they have high calicium and i need alot of that for my age but also eat fruit daily not that much mabye 2 apples i usually eat one before wrestling practice to get me my energy avacado is also good it is really high in protein but the only down side is its really high in cholesterol as well and so if you like to eat that i advise mabye 1 or 2 a week

http://www.wheyoflife.org/index.cfm

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Thanks. I eat a ton of fruit (I love, love, love fruit), and greens, as well as a decent amount of protein. I think avocados are delicious, but they are pretty unhealthy from what I hear...

What is wrong with avocados?

As for my personal diet advice, I believe in Metabolic/Nutritional Typing. You eat certain food groups. You basically eat what your ancestors 10,000 years ago would eat. You fill out a questionnaire and you get either (carb,protein,mixed). If you are a protein type. You would eat a lot more protein and fat than most people. I know it sounds odd, but think if you put an Inuit, whose people have adopted to a high fat diet of seal,whale and fish, with little to no vegetables, you him in the jungle where there are many fruits and vegetables and not as much protein and even lass fat. The Inuit probably wouldn't be doing to well, as his body wasn't made for that kind of diet.

Oh, and go to Mercola.com and type your health questions in the search box. You should get them all answered

avocados are great for you so i woudl keep eating them.