I take a few supplements, I've done my homework on them, Whey,Creatine, (vitamin c and multivitamin I've been ttaking them since about 4 years old)
heres my diet:
Meal 1 (470 Calories, 39g of protein, 32g of carbs,10.5g of fat)
½ cup of Oats
1 scoop of whey
250 ml of milk
Meal 2 (480 Calories, 34g of protein, 25g of carbs, 10g of fat)
Peanut butter and jelly sandwich (on whole wheat bread)
Whey
Meal 3 (400 calories, 40g of protein, 5 g of carbs, 12 g of fat)
2 chicken breast
Salad with low fat dressing
dressing
Meal 4 (520 Calories, 18g of protein,40g of carbs, 26.5 g of fat)
1 serving of almonds
Serving of oats
1 tbsp of Peanut butter on a slice of whole wheat bread
Immediately post workout: (170 calories, 25g of protein , 2 g of carbs, 0g of fat) Whey shake
Meal 5 (421 Calories, 44g of protein, 40g of carbs,8g of fat)
2 Chicken Breast
Baked potato
Meal 6 (240 calories, 13g of protein, 24g of carbs, 19g of fat)
1 tbsp of peanut butter
250 ml of milk
(2701 calories,213g of protein, 168g of carbs, 86g of fat)