If I am working out regularly 4-5 times a week. Overall fitness like, Day 1 - chest/biceps/triceps - 30, 15 min cardio Day 2 - rest Day 3- shoulder + back 30 min, 15-20 min cardio Day 4 - rest Day 5 - cardio training (aerobics and abs) 45 min - 1 hour Day 6- rest Day 7 - lower body workout 30 min, 15 - 20 min cardio I take normal food routine with few extra protein in every meal (like eggs white, green peas, broccoli, 150 - 200g of any meat) milk 2-3 times a day. Is this sufficient, or need to take extra vitamins or protein.