hi guys. 1st time here too.

wan to ask some opinions about supplement.

age28, 172cm / 63kg. BMR around 1550kcal ..muscle mass 30kg, body fat 17%..look skinny ..but with belly. so my wraist around 31"..so ugly..haha..so wana lose those fat and gain more muscle ..around 3more kg la to my ideal..

i work in office so most of the time is idle ..9-6 work.. i joined a lot of running events but seldom training also.

so currently have dumbell training and those fat burning workout that can do at home (follow those in youtube)..starting like 1 week doing everyday for 20-30 min.

so which recommendation for the supplement ? what main diff for whey protien and BCAA ? which suppose to eat or how should the scedule go ? thanks