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speaking as a fairly casual lifter:
unless you're really going for it I doubt that supplements are worth it. Protein shakes maybe, but I'd rather get it in food if possible.
I've been doing weight regularly for about a year, and I'm just switching to a 5-7 meal regime, and trying to eat more protein and use heavier weights.
you could always go for a fairly hardcore exercise programme and then just switch to maintenance levels of exercise when you've reached your target. Or adapt one of the programmes you've seen on the web, just do less weight and more reps I suppose.
also I think different things work for different people, so just try and see how progress goes. Happy lifting!
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pain is inevitable but misery is optional - stick a geranium in your hat and be happy
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