listen get a good diet like , trye too eat from 150 too 200 grams of protein a day at least 150grams, eat 2000 too 3000 carbs a day like potato , rice , oatmeal, veggies, fruit,
for protein eat tunafish chicken, loads of beef and red meat, trye too devide this inntoo eating several times a day like in the morning when a good blend of long acting carbs and protein are important like eggs and wholegrain bread and a shake with some gainer protein , then eat lunch like veggies and chicken, then diner at 2 a clock like beef and backed potato, and right before training some pasta and a shake of protein, and right after training you down another shake and eat som fast acting carbs like pasta or rice and som chicken, and then the last meal right before you go too bed veggies !! like broccoli and som ground meat, this is jus a example of how too do it. | 
