After waking up: a glass of honey water

Morning: white bread and peanut butter, apples or various fruits, orange juice, 3~5 eggs (yolks included)

Before lunch (snack): 1~2 potatoes (stirred with salt), pickle juice

Lunch: tuna over rice (sesame oil, a bit of chili sauce, various veggies included), an egg (yolk included) yolk)

Dessert for lunch: a banana milkshake or banana milk

Before dinner (snack): 1 to 2 potatoes (stirred with salt), sour plum juice

Dinner: meatballs macaroni, spaghetti or pizza (carbonated water or carbonated drink)

Pre-workout: a chocolate pie

During workout: intake of ionic drinks<

Post-workout: a grape drink

Post-workout diet: white porridge, mackerel or grilled tuna or beef or chub

Before going to bed: a glass of warm white milk and a variety of nuts (peanuts or a little bit of almonds)

I hope that this helps you, please accept! Thank you!