My workout, if it helps your question, (not sure if you meant just supplements, or workout, too) is:

Four mile run on the highway at a pushing pace, with a 30 second walk at the halfway point.

30 pushups, 80 yard sprint, 15 chinups, 80 yard sprint back (one circut) x4

Core workout (100 crunches, 60 alligator crunches, 30 side crunches each side, 30 trunk rotations each way, 50 bridges/neck rolls) x3

Every Monday, Wednesday, Friday switch core with a good, full body weight lifting session (squat, bench, incline bench, curls, cleans, etc.)

20-30 of footwork, and striking/defensive technique (grappling every other day if I have a partner)

End with some of Khru's or Kiser's training rounds.

Note: If I'm ever feeling tough, throw in an extra rep/circut or two, or three, or ten. Beat the cockiness out of your head and show yourself that you aren't invincible. Also, don't ever settle for just taking it easy. If you're not feeling burned out at the end, do more. The harder you push, the tougher mentally and physically you'll become.

Good, 20 minute stretch.

Then right away hit the protein boost.

Another note: I do this 5-6 times a week, only takes two hours or so. I try to get this all everytime, but it's kind of a long workout (2 to 2.5 hours) so sometimes has to get cut down. I also have school and a job, haha. On weekends I usually just go for a nice and easy morning run and simple bodyweight exercises. Give your body some time to rebuild and recouperate.

No problem. Not sure if I went over the top there. Kinda feels like it, haha. Also, I understand if my advice don't really apply or you don't fully accept it, because I'm sort of the kid around here, in case you haven't seen. I just hit 17 two weeks ago. I do, although, do much, much studying and training of all kinds of martial arts/physical fitness. Anyways, good luck with your training buddy!