I ate 6 times a day around 450 cals each meal
My only carbs I ate were 1 hour before my workout (fruits/glucose sugars)and 30 minutes after my workout-- Oats and brown rice (mostly complex)
Vegtables and whole food protein (chicken, steak, fish, shrimp) with every meal
I consumed casein protein before bed for slower absorbtion throughout the night. Met-rx
40 gram protein shake with every meal, consumed about 300-400g's throughout day.
2 multivitamins ed, creatine, no2, omega-3, flaxseed,
ECA stack for pre-workout energy.