Basiclly diet goes x number of macros per meal
all foods come from protein chicken,fish,lean turkey, egg whites
Carbz oats, potatoes(redskin/sweet) rice(jasmine/brown)
fats coconut oil main staple (one meal peanut butter)

Otc supps whey iso, bcaa,glutamine,creatine,hbcd,waxy maize
preworkout im a fan of prosupps hyde
intra i use 50grams hbcd 10gramzs bcaa, 5grams creatine, 5grams glutamine

Post training 40grams whey iso 60grams waxy maize 5grams creatine 5glutamine 2cups of cereal fruity pebbles gets the job done