Diet
Low day
Meal 1
2/3cup oats
2 scoop of whey
20ml flax oil

meal 2 or pre workout
150g tuna with olive oil
200g potato

meal 3 or post workout
200g chicken
1 cup cooked rice
100g pineapple

meal 4
200g steak
vegetables

meal 5
4 whole eggs with spinach

on high day same foods but increase carbs and eat them at every meal.

supplements
5g glutamine morning/bed pre/post
3g fish oil 2x day
1500mg vit c
multi vit
magnesium tab
creatine

vitargo on high carb days 50g intra workout
Extend BCAA while training