As far as supplements....I am currently taking about 5 grams of Omega 3, Vitamin E (by Unique), garlic, saw pametto, vitamin C, red algae, olive oil and biotin.
My pre-workout drink is 25 grams of whey protein, creatine (cycled), Alpha-gpc, GABA, melatonin, american genseng, cinnulin PF, yohimbine and Niacin.
My post workout drink for now is.....12 grams of protein, 36 grams of waxy maize, creatine (cycled), L-leucine, L-glutamine, alpha lipoic acid, banaba extract and gymnema sylvestre.
At bedtime I take casein protein with flax seed oil, l-glutamine, and alpha-gpc.
I used to take and will start taking again....Beta Alanine. It works and I highly recommend it. It's great for delaying muscle fatigue and it's good for your endurance. It takes about 2 weeks for it to kick in, but once it does you will definitely see a difference.
AAKG also works great, but it gave me cold sores and diarrhea too bad.
I have been doing my pushups and pullups with a weighted vest. currently it's 10 lbs. I am also using ankle weights as well as dumb bells with my ab workouts. My ankle weights are currently 2 lbs each leg and the dumb bells I use range from 20 to 7 1/2 pounds. It has definitely made a difference in my abs.
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