Pre-Workout
Rice Baby Cerelac with iso and 1/2 cup of berreis or straubery
or Coffee and an apple (If fasted) (in off day good too as antitoxid)
Post workout White rice and lean meat (Ground Beef or Chicken)
Other meal
Lean meat(beaf or chicken) Before Bed Eggs with spinach and cottage chesse and Casein Protein Shake