protien = lean meat . eggs chicken fish turkey steak etc
carbs = oats , grains . oatmeal bread pasta rice potatoe etc
fats = natural peanut butter fish etc
you should forget about sups and roids and jus consantrait on your diet and workouts , without your diet and workouts you havent got anything and sups and roids wont work . it will trake atleast a year to see good results and gain some experiance in the gym you gotta be patient.
if you know what goal you wanna reach then
give youself a realistic time to reach this goal , say 6 months for example to lose bf%.
break down your goal into monthly goals , you wanna lose so much each month , and jus consantrait on the monthly goal.
workout your diet , the best foods for your goal and adjust the amount food for your weight , it will be differant for differant goals . so you need to do some research on this.
put a good weight training program together for yourself and make sure you will be working your whole body out at least once a week , even legs as they are one of the most important bodyparts. learn which exercise works which muscle group , this way you can put a propper weight training program together and will be able to understand what you will be doing better.
keep doing your cardio , maybe give yourself some variety of what cardio machine or exercise you are doing . this will stop it from getting to borring.
keep a log of your weight , bf% , diet and workouts and anything else you want to keep track of. log your weight once a week , log your workouts each day , have your diet plan writtin down so you can keep refering to it , this will keep you on track with your diets.
try change your workout routine each month so your body wont addapt to the exercises and become stale , new workouts will shock the body and keep it growing the way you want it to.
you need to be consistant , if your plan is to go to the gym 4 days a week then you gotta go 4 days a week , same as your diet workout consistantly eat consistantly , if you dont your goal will take longer to achieve and you may even jus give up on it.
and you gotta keep learning , after sticking to your diet for a while you will learn what works for your body same as everything else.
if your going to take sups the best ones would be a multi vit , protein powder. you wont realy need anything else as a good diet and workout plan will bring the results you are looking for and mostly make you healthy.
if your only 20 this is the perfect time for you to do this naturaly , just put in the hard work and a year down the line you will be glad you done things properly and without steroids as you will see your natural potentual.
good luck | 
